CF Blog November 2

Speed: 6 x 50m SprintsIMG_0681

WOD:
5 Rounds
10 Med Ball Cleans (20/14)
10 Box Jumps (24/20)
10 Ball Slams (30/20)

Post WOD: Group Stretch


Nov. 3 – The Met*

2014-10-27 07.10.59


Jump Around

Skill: double unders

WoD: 5 Rounds

  • 100 Singles or 50 double unders
  • 10 burpees
  • 10 squats
  • 10 push-ups

*Meet in parking deck outside Trader Joe’s


CF Blog November 3

Strength: Push Press 2-2-2-2

WOD:
3 Rounds
800m Run
15 Pull Ups
20 Wall Balls (20/14)
15 K2E


Momma’s Quote of the Week:  “In family relationships, love is really spelled T-I-M-E.”–Dieter F. Uchtdorf


IMG_6675 Congrats to Nathan Gross for winning our Halloween Costume Contest!!!  Sometimes taking the physical challenge pays off!!! 😉

***

Our Annual November Member Challenge…Movember!!

That’s right! This month we are all about Mustaches and supporting
prostate cancer and testicular cancer initiatives.

We have an official team on the Movember site: – Team Ultimate Mustache

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

Happy ‘staching!!

***

Mark your calendars for next week!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

 


Nov. 4 – Freedom Park*

2014-10-30 09.00.50


Tabata

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog November 4

Strength: Front Squat 3-3-3-3photo-2

WOD:
“Tabata”
Row (calories)
Double Unders (sub tuck jumps if no 2x unders)
KB Swings (1.5/1)
Burpees

***

Our Annual November Member Challenge…Movember!!

That’s right! This month we are all about Mustaches and supporting
prostate cancer and testicular cancer initiatives.

We have an official team on the Movember site: – Team Ultimate Mustache

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

Happy ‘staching!!

***

Mark your calendars for next week!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

 


11.5.14: For the Love of Running

20130213-094903

11.5.14: The Pit @ 6am

WOD
3x 400m Run (rest 1:00 b/w each)
2x 800m Run (rest 2:00 b/w each)
1x 1 Mile Run


Nov. 5 – The Pit

20141015_063746[hr] Endurance


CF Blog November 5

Strength: Weighted Chin-ups 3-3-3-3

Pretty, pretty, princessPretty, pretty, princess

WOD:
AMRAP 15
5 Power Cleans (135/95)
15 Ball Slams (30/20)
25 Abmat Sit-ups
20 Overhead Walking Lunges (45/25)

***

Fantastic article from The CrossFit Journal to remind us that longer training sessions are not always for the best.  More isn’t better.  Better is better

The Need for Speed

On a Friday afternoon in early October, Valerie Voboril—a five-time CrossFit Games competitor with four top-five finishes—worked out with the sounds of “Dora the Explorer” drifting into her backyard gym from the living room.

Her 3-year-old daughter, Vin, repeated Spanish words to the TV while Voboril and her training partner, Marc Rizzo, finished the conditioning section of their workout. Other than “Dora,” the only sounds were Voboril’s feet making contact with the plyo box and the medicine ball hitting the floor after she completed her reps.

 

Five-time CrossFit Games competitor Valerie Voboril utilizes a well-equipped backyard gym to get the most out of her training sessions.

Voboril doesn’t play music when she trains. It’s not because the sound bothers the neighbors.

“It’s one more thing I have to set up,”Voboril said.

Setting up music takes time, and Voboril’s hour of training is a model of efficiency and focus. Voboril has a lot going on in her life—other than being one of the top CrossFit athletes in the world. She’s a mother, a wife and a full-time fourth-grade teacher. She doesn’t have hours to spend at the gym, so she’s learned how to get the most out of her training sessions.

Most CrossFit athletes don’t aspire to compete in the Games, but many people struggle to balance work, family life and fitness. Similarly, strength sessions can eat up hours, but there are time-efficient ways to get beastly strong, according to Laura Phelps Sweatt, a world-record-holding powerlifter and staff member for the CrossFit Powerlifting Trainer Course. It’s all about efficiency and intensity.

Short, intense sessions are not the only way to train, and some people love to spend long hours in the gym. However, many CrossFit athletes only have an hour to spare. Here’s how to make that hour count.

Sippy Cups and Squats

Voboril was done with her day of teaching. It was 4 p.m., and she was home with Vin, with exactly one hour to work out before going to the beach with her family.

To avoid wasting time in the car, especially in traffic- clogged Los Angeles, California, Voboril trains in her backyard gym. A Rogue rig takes up the back section of the yard, with Voboril’s name placard from a Southern California Regional decorating the back fence—two other placards form one of the lifting platforms. A climbing rope and rings hang from the rig, but everything else is carefully organized in the storage shed next to the rig, which houses barbells, medicine balls, bumper plates, plyo boxes and even a rower.

Voboril started with a quick warm-up—some strict chest- to-bar pull-ups, a few air squats and some stretches with a PVC pipe. The warm-up took 10 minutes. Rizzo—Voboril’s friend, coach, training partner and former roommate— arrived while she was finishing her warm-up, and then the two of them started on the first part of the workout, programmed for Voboril by C.J. Martin of CrossFit Invictus.

Continue article…


1x 15 Lunges + 800m Run,
2x 10 Lunges + 400m Run,
4x 5 Lunges + 200m Run.
Full Recovery between efforts.
BONUS: 50 “Anytime” Yard Sales


Nov. 6 – Freedom Park*

untitled (11)

Avoid grammatical mistakes

X-ray images of yoga poses

Tips for learning a new language…………and how alcohol could help

Influential mustaches

Normal at Crossfit; inappropriate everywhere else

Artists going green

100 years of NYC from above

Watches. Built in Detroit.

Add years to your life[hr] 1x 15 Lunges + 800m Run,
2x 10 Lunges + 400m Run,
4x 5 Lunges + 200m Run.
Full Recovery between efforts.
BONUS: 50 “Anytime” Yard Sales

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog November 6

Skill: Broad Jump 4-6 attempts to find your max distance broad jumpphoto-4

WOD:
5 Rounds
15 Thrusters (75/55)
30 Double Unders
400m Run

***

Our Annual November Member Challenge…Movember!!

That’s right! This month we are all about Mustaches and supporting
prostate cancer and testicular cancer initiatives.

We have an official team on the Movember site: – Team Ultimate Mustache

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

Happy ‘staching!!

***

Mark your calendars for Saturday!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

 

 


Nov. 7 – Freedom Park*

2014-10-29 12.16.41[hr] AMRAP25

3 Wall Walks, Run Across Bridge, 15 Wall Jumps, Run Stairs, 15 Dips, loop down to bars, 15 Bar Rows, Back to Stage.

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog November 7

Strength: OHS 2-2-2-23eehN.Em.138

WOD: (from 3/30/14)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

***

Check out Aaron’s latest article in the Charlotte Observer!

Watch Aaron Run: Feeling The Grind Less Than Two Weeks From Race Day

Aaron Hewitt

Less than two weeks to go til the Charlotte Thunder Road Marathon and I’ve finally peaked in terms of weekly mileage. I recently finished up my longest training run of 20 miles (for a weekly total of nearly 32-34 miles). I’ve completed 3 months of training.

So THIS is what all the other marathoners were talking about.

I knew this feeling would come at some point. And it comes with a great deal of mixed emotion. I won’t sugarcoat it…there were days when I absolutely had zero motivation to run. The Friday & Saturday nights were always filled with social events. I mentally argued with myself “Maybe I’ll just have one more beer or one more glass of wine with dinner. Maybe I’ll just sleep in a little bit longer.” My last three weeks of training had me going out on runs of 16, 18, and 20 miles. That’s a lot of books on tape and Pandora radio. I knew training would become, for lack of a better term, monotonous. But alas, I tried to prepare myself for these feelings of “blah.” When you see your enemy in the distance, prepare for him… don’t run from him.

In an effort to counteract these gray days of training I’ve made an attempt to stay focused on the bigger picture. The longer my training runs are, the closer I’m getting to my goal of running a marathon. I continually envisioned myself crossing that finish line with arms held high. I continually talked to people about the Thunder Road in an effort to be held accountable. (And a thank you to all of those that listened and acted interested). Before the weekend starts, I notched out a chunk of time when I would run. That was MY time. No appointments, no meetings, no traveling. That was it. At 8 a.m. on Sunday morning for 2.5 hours I would run. And finally, no matter how much my mind was telling me to skip or skimp on the run I would get up and put on my running shorts and shoes, which I lovingly call my “work boots.” My mantra through all of this training has been “you have to start if you want to finish.”

One additional point that I wanted to touch on during all this running is my appetite. I mean, seriously?!?! I just eat. And eat. And eat some more. Water, water, water. When I go to work I have a make a snack pack or else I’d raid the company refrigerator like a bear at a picnic! The anxiety of not having food around me was at times overwhelming.

***

Tomorrow!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

 


CF Blog November 8

WOD: “Nine-30’s”IMG_1729
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
800m Run
30 Push-ups
30 Box Jumps (24/20)
30 Ball Slams (30/24)
400m Run
Pull-ups
Push Press (95/65)
Power Cleans (95/65)
800m Run

***

Today!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

 


CF Blog November 9

Skill Work: Kipping Pull Ups, Dead Hang Pull Ups photo-5

WOD:
3 Rounds
2 Rope Climbs
5 Power Snatch (95/65)
15 Bar Facing Burpees
20 Double Unders
10 HSPU


Nov. 10 – The Met

20140811_063139[hr] Team WoD on Stairs

Slamball = 10 Slam Balls
Weight Plate = 10 OHWL
Wallball = 10 Wall Balls
KB = 10 KB Swings
KB = 10 Goblet Squats

CF Blog November 10

Strength: Clean OTM for 10 MinutesIMG_0772

WOD:
3 Rounds
10 Clean and Jerks (135/95)
400m Run

Post WOD: Tabata Plank Hold (8rds of 20 on 10 off)

***

Momma’s Quote of the Week:  “The starting point of all achievement is desire”—Napoleon Hill

***

We will have our regular class schedule tomorrow for Veterans’ Day!

***

Please Support our Ultimate CrossFit Movember Team!!!

We have an official team on the Movember site: – Team Ultimate Mustache

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

Happy ‘staching!!

 


Nov. 11 – Freedom Park

2014-10-29 11.32.20[hr] Push Ups – 150 reps

Notes: Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yard shuttle.

*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.

Cash Out: Alternating Tabata – Kayaks, Row Boats


CF Blog November 11

Strength: Back Squat 5-5-5 @70%photo-6

WOD: “Nate”
AMRAP 20
2 Muscle-up
4 HSPU
8 KB Swings (2/1.5)

*Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker

***

Today we honor all of the veterans who served, but we would especially like to thank our own Ultimate CrossFit Veterans. 

Thank you for your service to our country.  

Thank you for all of the sacrifices and hardships that you’ve endured.

Thank you for continuing to serve as role models with your ongoing display of strength, mental fortitude, and moral fiber. 

Thank you.

***

Holiday Happenings – please read!

This year we would like to participate as a gym in the Salvation Army’s Angel Tree Program. The idea is to help area children in need by providing them items on their Christmas wish list. 

We want to make sure we provide the best holiday possible for these kids, so we will assign one child to each team of 4-5 (so as not to stretch ourselves too thin).

If this sounds like something you’d like to participate in, grab a couple of friends, form a team and email Liz  ASAP so that we can request the appropriate number of children to help out!!  All donations need to be turned in by December 13, so time is of the essence!  This is a really fun and worthwhile program to get you in the holiday spirit!

Thanks so much!


Nov. 12 – The Pit

2014-10-29 11.30.35[hr] Endurance


11.12.14: Party Time

2014-CrossFit-Invitational-

11.12.14: The Pit @ 6am

5 Rounds
400m Run
15 Burpees
4x Prowler Push

Decreasing Rest…1:00, :45, :30, :15


CF Blog November 12

Strength: Bench Press 5-5-5photo-7

WOD: 3 Rounds
500m Row
25 Ball Slams (30/20)
50 Double Unders
50m Farmer’s Walk (1.5/1)

Post WOD: Tabata Hollow Rocks/Abmat Sit-ups (8rds of 20 on 10 off –
alternating btwn the two movements – so 4 rounds of each total)

***

Holiday Happenings – please read!

This year we would like to participate as a gym in the Salvation Army’s Angel Tree Program. The idea is to help area children in need by providing them items on their Christmas wish list. 

We want to make sure we provide the best holiday possible for these kids, so we will assign one child to each team of 4-5 (so as not to stretch ourselves too thin).

If this sounds like something you’d like to participate in, grab a couple of friends, form a team and email Liz  ASAP so that we can request the appropriate number of children to help out!!  All donations need to be turned in by December 13, so time is of the essence!  This is a really fun and worthwhile program to get you in the holiday spirit!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

Please support our Movember team!

 

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

***

Great article from T Nation about muscle soreness:  

A Love/Hate Relationship

Should you train a muscle group or lift when you’re still sore from your last workout? If so, should that training be different?

If you’re not sore from a workout, does that mean the workout sucked? Or is soreness a bad sign, as some coaches have suggested?

As lifters and athletes, getting sore is something we’ve learned to love because we associate soreness with a productive workout. But it’s also something we hate because soreness can hinder our training.

I could write a super scientific piece detailing the specific physiological phenomenon occurring to get you sore, but let’s keep this “trenches-based.” Here’s my opinion based on my experiences and those of my athletes and bodybuilders.

What is Muscle Soreness?

Delayed Onset Muscle Soreness (DOMS) is generally seen as local pain in a trained muscle resulting from inflicted muscle damage during your lifting session.

DOMS occurs 12-72 hours after training, depending on the individual. Along with the discomfort comes associated swelling (the muscle almost looks pumped), stiffness in the affected joints and a possible loss of strength and extensibility – thus reduction in mobility – of the muscle.

In other words, the generally accepted theory is that when you weight train you cause micro-trauma to the target muscles, which is essentially an injury and thus results in inflammation and pain/tenderness. Methods that can cause the most muscle trauma – accentuated eccentrics, shock absorption, handling very challenging loads for several attempts – will lead to the most soreness.

While this is mostly true, there’s more to it than that.

Big and Never Sore

I train an IFBB pro bodybuilder who never got sore in his biceps, and he had very big biceps. He got sore for the first time when we used occlusion training with very light weights and no emphasis on tempo whatsoever.

Lifting light weights without emphasizing the eccentric portion (the negative) or having to abruptly stop and reverse direction shouldn’t cause much actual muscle damage. The mechanical stress itself is low. Yet this is the type of training that made his biceps sore for the first time in his life.

Likewise, many bodybuilders experience more soreness in the lats from doing light work with constant tension and peak contractions than with heavy lifting. So while micro-trauma will indeed cause soreness, simply stimulating the catabolic-anabolic process can cause soreness, regardless of damage.

Basically, when you’re stimulating a muscle enough or with the proper form of stress, your body will make it stronger and faster. Inflicting damage via heavy lifting is an obvious way to do that, but it’s not necessarily the only way.

For example, slow eccentrics, even with light weights, can stimulate growth via the activation of the mTOR pathway. Occlusion training – restricting blood flow to the muscle when training – can also stimulate growth but via the accumulation of metabolites inside the muscles and depriving them of oxygen – two things that lead to the release of local growth factors such as IGF-1.

Continue reading…


Nov. 13 – Freedom Park

untitled (12)

App that predicts your next favorite beer

Bad habits that explain why you’re always late

De-stress

Bottle of wine and missing corkscrew? No problem

Tips for finding work-life balance

How to do ‘that whistle’

Non-cliché bucket list ideas

Stephen King: A to Z

10 best documentaries on Netflix

Between two ferns

Incredible bike ride

[hr] WoD: Every 90 secs for 10 Rounds:

30sec Plank

5 Wall Jumps

1 Stair Run

Cash Out: 5×3 Wall Walks with 20 partner ab-throwdowns between each set


WoD: Every 90secs for 10 Rounds: 30sec Plank; 5 Wall Jumps; 1 Stair Run;

 Cash Out: 5×3 Wall Walks with 20 partner ab-throwdowns between each set


CF Blog November 13

Speed: Pro Long Shuttle (60 yard shuttle) 4-6 attempts

Throwback ThursdayThrowback Thursday

WOD:
5 Rounds
10 DB Snatch (45/30)
1 Rope Climb
20 Abmat Sit-ups
200m Run

***

Holiday Happenings – please read!

This year we would like to participate as a gym in the Salvation Army’s Angel Tree Program. The idea is to help area children in need by providing them items on their Christmas wish list. 

We want to make sure we provide the best holiday possible for these kids, so we will assign one child to each team of 4-5 (so as not to stretch ourselves too thin).

If this sounds like something you’d like to participate in, grab a couple of friends, form a team and email Liz  ASAP so that we can request the appropriate number of children to help out!!  All donations need to be turned in by December 13, so time is of the essence!  This is a really fun and worthwhile program to get you in the holiday spirit!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

 


Business Spotlight: Three Hunters Vodka

Business Spotlight

Name:  Brian FousheeIMG_1506

Name of Business:  Three Hunters Vodka

How long have you been doing CrossFit?
Off and on now for three and half years.  I took about a year hiatus after having a knee injury but have been back on a regular basis for the last two years or so.

Favorite Workout?
“Murph”

Least Favorite Workout?
Almost any workout that doesn’t include burpees or thrusters.  Other then that, probably the “Filthy Fifty”.

Personal Workout Goal?
I don’t know that I necessarily have a specific goal.  I think overall, I just want to stay fit and with my work schedule, CrossFit is best option.

Favorite thing about Ultimate?
There’s no question it’s the friendships and relationships that have been created since coming back.  I have tried several gyms and never been able to create these types of friendship.  Also, the quality of coaching.  I hear on a pretty regular basis from people who have had bad experiences with CrossFit because of subpar coaches.  I just tell them they are going to the wrong gym.

Describe your business:  
We are a Charlotte based Vodka company that started a little over two years ago.   I began the company with two of my closest friends after having trouble finding “Paleo Friendly” alcoholic beverages.  After some research, I realized there was a huge void in this market, so the idea for Three Hunters Vodka was born.

We are a 100% fruit based vodka(grapes and blueberries), farm-to-bottle, gluten free, and Paleo Friendly.  We control every aspect of production as everything that goes into the bottle is grown, produced, and picked within 12 miles of the winery/distillery that we work with.

Did you always see yourself developing a vodka brand?  
I always knew that I wanted to start and run my own business, but never really knew what it would be.  It is still funny to think that just two years ago while out having drinks, this idea came up and we were able to actually bring it fruition.

Where do you picture yourself in five years?  
That’s a tough one.  I would love to see this as national brand that is accepted by the CrossFit and health community for being the best option when you decide to have cocktail and want to “cheat clean”.

Where can we find Three Hunters?
We are all over Charlotte and adding new places every week – Check our store locator to find a spot near you. http://www.threehuntersvodka.com/store-locator


Nov. 14 – The Pit

2014-10-29 11.41.51[hr] WoD: 10-1-1-10 – DB Snatch, Burpee Broad Jumps

Cash Out: 3×5 DB Windmill


CF Blog November 14

Strength: Deadlift 3-3-3photo-8

WOD: (from 12/6/13)
50 Lunges
10 Push-ups
40 Lunges
20 Push-ups
30 Lunges
30 Push-ups
20 Lunges
40 Push-ups
10 Lunges
50 Push-ups

***

“Save Second Base” Update:

Thanks to the support of our gym community, by wearing pink throughout the month and costumes on Halloween, Ultimate CrossFit has donated $500 to the Susan G. Komen Foundation!!!

Thank you!

***

Holiday Happenings – please read!

This year we would like to participate as a gym in the Salvation Army’s Angel Tree Program. The idea is to help area children in need by providing them items on their Christmas wish list. 

We want to make sure we provide the best holiday possible for these kids, so we will assign one child to each team of 4-5 (so as not to stretch ourselves too thin).

If this sounds like something you’d like to participate in, grab a couple of friends, form a team and email Liz  ASAP so that we can request the appropriate number of children to help out!!  All donations need to be turned in by December 13, so time is of the essence!  This is a really fun and worthwhile program to get you in the holiday spirit!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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 Blog November 15

3eehN.Em.138Good luck to Aaron on his first marathon and to all of our Thunder Road runners!

WOD: “Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

***

*Xmas Party Save the Date!!

Saturday, December 13th – more details coming soon!!!

*Salvation Army’s Angel Tree Program

As a gym we will be participating in this program and trying to create teams of 4-5. The idea is to help area children in need by providing them items on their Christmas wish list – if you are interested in participating on a team, please email liznaum@gmail.com to get set up.


CF Blog November 16

WOD:photo-9
AMRAP 20
5 Power Cleans (155/105)
10 Toes 2 Bar
15 Wall Balls (20/14)
400m Run

Cash Out: 3 x 15 back extensions


Nov. 17 – The Met

2014-10-27 07.13.03[hr] Bootcamp Cindy with Parking Ramp Sprints

AMRAP 20min: 5 push-ups, 10 sit-ups, 15 Squats with ramp sprint after each round

Cashout: Hollow Rocks / Back Arches


CF Blog November 17

Strength: Back Squat 5×2 @80%+10799785_10152780941278614_1278598609_n

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

Post WOD: Foam Roll

***

Momma’s Quote of the Week:  “Positive thinking is more than just a tag-line. It changes the way we behave. And I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better.”—Harvey Mackay

***

Congrats to all of our Thunder Road Runners – Annemarie, Aaron, Brian W., Chris E., Gus, and Bianca!!

We are so proud of these UCFers who put in many hours and miles into months of training for both the half and the full marathon!!  Hope you celebrated those PRs this weekend!!!

***

*Xmas Party Save the Date!!

Saturday, December 13th – more details coming soon!!!

 


Nov. 18 – The Pit

20141015_064040[hr] Strength: 5×5 Ring Dips (2min rest between sets)

WoD: AMRAP 15min
1 Rope Climb
10 Wall Balls
20 Situps
250m Row


CF Blog November 18

Strength: Deadlift 5-5-5

December 13…you don't want to miss it!!!December 13…you don’t want to miss it!!!

WOD: (from 11/8/11)
AMRAP 10
5 Ring Rows
10 Ball Slams (30/20)
25 Double Unders

Cash Out: Prowler Push 2 minute Challenge
*As many times down and back as possible in 2 minutes (down and back = 1)

***

Quick read from our friends at modPALEO:

KICKSTART THE HOLIDAYS

 

The all-too-early Christmas décor and evergreens encroaching on the fall leaves can only mean one thing: the holidays are on the horizon.

But what does that mean to you?

The holiday season can be wonderful, but between the baked goods, endless holiday parties, shopping, hangovers, Christmas cards, etc., it can also leave us stressed, exhausted, and a few pounds heavier than we may want to be. Most will wait until after New Year’s to regain control of their health, but what if you started now?

I’m not suggesting that you go for broke on a strict diet and extensive training plan, but why not at least set the wheels in motion for not only a happy and healthy New Year, but a happy and healthy holiday season as well?

Here are just a few of the many reasons why you should think about kick-starting your health and fitness before the holidays instead of after:

  • If you start now, you’ll be less likely to overindulge. We all know that falling off the wagon is a slippery slope. Once you veer off a little, you tend to throw in the towel and go crazy. By putting yourself on some sort of pre-holiday regime, you are more likely to have a treat here and there, but then reign it back in.
  • You will feel better – Who wants to go through the holidays in a food/drink hangover haze? By ensuring that you sneak in a sweat session at least 4-5 times per week and stay properly hydrated, you will have more energy to keep smiling party after party.
  • Junk food has been linked to depression. According to studies, the type of food you eat can affect your mood – the better your diet, the better your mood. Who really wants a “Blue Christmas”?
  • You won’t have to deal with those extra holiday pounds. The average American reports a holiday weight gain anywhere between 2 and 10 pounds. What’s more, studies suggest that this holiday weight is even harder to take off than we thought. So how about avoiding it altogether?

Continue reading…


Nov. 19 – The Pit

2014-10-07 13.16.58[hr] Endurance


11.19.14: Wait a Minute

Screen Shot 2014-11-18 at 8.34.02 PM

11.19.14: The Pit @ 6am

Skill Work:
Double Unders

WOD:
4 rounds
1 min Prowler
1 min AirDyne Bike
1 min Row
1 min Double Unders
1 min Rest

Cash Out:
5x 200m Sprints (:30 rest)


CF Blog November 19

Strength: Press 10-10-10

Gus getting after it just a few days after his marathon!Gus getting after it just a few days after his marathon!

WOD: “Cheech and Chong”
Partner WOD
AMRAP 15
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 KB Swings (1.5/1)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 Wall Balls (20/14)

*one person working at a time
*goal is to get as far as possible in 15 minutes
*score is total reps completed

***

Please read this great info from our own Jonathan Leake…

*and remember to stay home if you’re sick.  Even though you may want to power through a sweat session, no one wants sick germs at the gym.  Please be considerate so others don’t get sick as well

Viral Season is Here!!!

Jonathan A. Leake, M.D. 

Viral season is upon us. This is the time of year that colds, bronchitis, flu, stomach bugs thrive and spread like crazy. The cold dry winter weather allows viruses to survive longer and spread easier. ‘Charlotteans’ don’t have time to be sick. Getting one of these nasty bugs doesn’t have to be inevitable. However, if you do get sick, there are ways to recover faster.

 

Avoiding getting sick:

-Foam in Foam out: This is our policy at the hospital but also works great at the gym, office, and at home. It refers to washing hands when you enter a room and when you leave it. Keep hand sanitizer close by and use it frequently, especially after touching any thing that may have a virus lurking on it or where a virus may be encountered. (ie: shaking hands, using equipment, riding the train etc…)

-Boost your immune system: Keep your immune system in tip-top shape with plenty of sleep, adequate recovery days between workouts (rest at least 1-2 days a week), fruit and veggie intake, and vitamin C supplementation.

-Consider Flu Vaccine: This can prevent the flu virus and should be strongly considered if you work in a job where you come in contact with the public.

-Wipe down your equipment: wipe down all equipment you use at the gym. This kills viruses and prevents spread. There are also wipes for children’s toys and household items. Keeping items around the house, office, and gym clean will keep viruses from living there and spreading to you and your family.

 

What if I get sick?

-Upper respiratory infections, bronchitis, stomach bugs, and flu are all caused by viruses. This means antibiotics do not help! It’s up to your body to fight off these infections.

-Rest: your body needs rest to fully wage a battle against these nasty bugs. Take a day or two off from the gym, and get plenty of sleep.

-Vitamins: Eat a balanced diet with fruits and veggies. Consider supplementation with Vitamin C. Your body needs vitamins to mount a strong immune response.

-Water: Drink plenty of water. Fever, diarrhea, vomiting, and congestion can all lead to dehydration. Push water intake as much as possible. If diarrhea is significant consider using pedialyte or electrolyte-containing sports drink instead of water. The sugar in these drinks encourages absorption of fluid and can actually slow diarrhea.

-Over the counter meds: Consider ibuprofen (Motrin), acetaminophen (Tylenol), decongestants, or combination products containing multiple medications that are available over the counter to help treat your symptoms.

-See a doctor: If you develop shortness of breath, your symptoms are worsening in spite of the above recommendations, or symptoms last longer than 7-10 days, you may want to see your doctor.

Fighting off the virus but still fatigued? Looking to boost recovery and get back to the Gym faster?

Come see us at Hydrate Medical! We can boost your recovery with IV fluids and Vitamins, getting you back on your feet.

 

www.hydratemedical.com
www.facebook.com/hydratemedical
228 East Blvd, Suite 200
Charlotte, NC 28203
980-352-0042


Nov. 20 – The Pit

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The United States of Thanksgiving

Carry-on cocktail kit

Around the world in 72 days

Humans beneath the uniform

The characters in the story of your inbox

Pairing wine with food

Using tragedy to sell product

1,100 horsepower street legal Jeep

The cost of getting lean

The curious case of Jason Brown

Creative sushi

Manson getting married

[hr] Strength: 3×10 Ring Rows

WoD: AMRAP 10
5 Renegade rows
10 KB Swings
15 Slam balls
…rest 2 minutes…
AMRAP 10
10 Wall Balls
20 Kayaks
30 Lunges

 


Nov. 20 – The Pit

Strength: 3×10 Ring Rows

WoD: AMRAP 10
5 Renegade rows
10 KB Swings
15 Slam balls
…rest 2 minutes…
AMRAP 10
10 Wall Balls
20 Kayaks
30 Lunges


CF Blog November 20

Skill: 15 minutes Gymnastics Practice (Bar Muscle-ups, Muscle-ups, HSPU,IMG_1798
Handstand, Handstand Walks)

WOD: (from 8/21/12)
“Viking Invasion”
Teams of 2
1000m Row
400m run with Sledge Hammer
100 Sledge Hammer Strikes
400m run with Sledge Hammer
1000m Row

*Split any way (teams run together but with just one hammer)

***

Brewpublik is having a launch party and celebrating with The Lumberjack Games!!!  Check it out!!:PastedGraphic-1

www.brewpublik.com!
*Our Launch Party- The Lumberjack Games*

To celebrate our launch, we are throwing a Lumberjack Party on *December
6th*!

As part of that, we would like to invite Crossfitters to participate in our Lumberjack Games!  We will include keg curling, malt bag
(20lb) toss, can crushing and tug of war.  

Several other gyms are participating.   Each gym will participate in all events, for a gym-total score across all events.  That’s how we’ll name the winner.

We will be taking over the Food Truck Friday lot with the Games, a bonfire,
food trucks, a beard competition and lots of BEER!

*Details:*
Admission to the event is free and plus, all CrossFit members will receive
FREE beer from all the local breweries that will be in attendance.

– Wear flannel if you have it!
– All the big food trucks will be there!


Nov. 21 – The Pit

2014-09-30 13.07.55[hr] 3x Prowler Pull/Push

10 Rounds
7 Goblet Squats
5 Burpee Box Jumps
30sec Row
Score = Meters

CF Blog November 21

Strength: Snatch OTM for 10 Minutesphoto-10

WOD:
“Jeremy”
21-15-9
OHS (95/65)
Burpees

***

Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

***

PastedGraphic-3


CF Blog November 22

WOD:IMG_1827
800m Run
1 Rope Climb
30 Box Jumps (24/20)
20 Pull-ups
30 Walking Lunges
20 Ring Dips
30 Abmat Sit-ups
400m Run
1 Rope Climb
20 Push Press
30 Double Unders
20 Knees to Elbows
30 Wall Balls
20 Back Extensions
200m Run
1 Rope Climb

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

***

PastedGraphic-3


CF Blog November 23

WOD:photo-11
8 Rounds
50m Shuttle (25m out and back)
8 KB Swings (2/1.5)
5 Pull-ups

Cash Out:
10 frame Rowling Tournament – Burpee Penalty
http://www.youtube.com/watch?v=0Yvx1Ri9pFc


Nov. 24 – The Met

20141103_063338[hr] Death by 10m

WoD: 100-80-60-40-20 jump rope singles alternating with 10-8-6-4-2 burpees


CF Blog November 24

Strength: Jerk 1-1-1-1-1IMG_5285

WOD: (from 11/7/13)
3 Rounds
10 Burpee Pull-ups
400m Run
40 Double Unders
10 HSPU

***

Momma’s Quote of the Week:  “Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”–Buddha

***

Congrats to our Ultimate CrossFitters who competed this weekend at the Iron Fest Powerlifting meet in Hickory!!  Thanks for repping UCF so well – you made us proud!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

We are coming up on the last week of November – please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

 


Nov. 25 – Freedom Park

2014-10-29 11.33.07[hr] WoD: 4 Rounds

30 squats, 20 yard sales, 10 tuck jumps, bear crawl

Cashout: Tabata bar rows


CF Blog November 25

Strength: Back Squat 3-3-3-3-3

Mike and Liz competed in the SuperFit Games this weekendMike and Liz competed in the SuperFit Games this weekend

WOD: Partner WOD
AMRAP 15
10 Calorie Row
15 Wall Balls (20/14)
15 KB Swings (1.5/1)

*Alternate exercises: team member 1 starts with the row, when he/she
reaches 10 calories, team member 2 starts the wall balls, when he/she
finishes 15 wall balls, team member 1 starts the KB swings, when he/she
finishes, team member 2 starts rowing and so on.

*Score is total rounds

***

*Xmas Party Save the Date!!

Saturday, December 13th – more details coming soon!!!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

We are coming up on the last week of November – please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

 


Nov. 26 – The Pit

20141029_063809[hr] Endurance


11.26.14: Your Choice

305561_full

11.26.14: The Pit @ 6am

WOD
Your Choice of one of the following:

Option 1
5k Row
Every 2 Minutes, do one exercise below. Rotate between exercises:
25 KB Swings
25 Squat Thrusters (DB’s)
25 Squat Jumps
25 Ring Rows
25 Ball Slams

-or-

Option 2
5 Rounds
500m Row
400m Run

Photo: Congrats to Oregon teammates King Cheserek and Eric Jenkins on finishing 1-2 in the NCAA D1 Cross Country Championships this past weekend.


CF Blog November 26

Reminder, there is no 7:30 pm class today!

Skill/Strength: 15 minutes to work on Snatch TechniqueIMG_9323

WOD:
5 Rounds
5 Broad Jumps*
5 Snatches (115/75)
5 Bar Muscle-ups
200m Run

*for broad jump – jump, turn around, then jump back

***

*Xmas Party Save the Date!!

Saturday, December 13th – more details coming soon!!!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th, but the 11:45am
deep stretch class will be open to UCF members

***

We are coming up on the last week of November – please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

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

 

 


Nov. 27 – Happy Thanksgiving!

[hr] Bootcamp cancelled Nov. 27-28 for the Thanksgiving holiday. Enjoy spending time with your family and friends. And know that we are thankful for all of you!

 


CF Blog November 27 – Thanksgiving

WOD:

image courtesy of http://covenantcrossfit.comimage courtesy of http://covenantcrossfit.com

3 Rounds
400m Med Ball Run (20/14)
15 Box Jumps (24/20)
1 Rope Climb
15 Abmat Sit-ups
25 Sledgehammer Strikes

***

Happy Thanksgiving!!

Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th, but the 11:45am deep
stretch class will be open to UCF members


Nov. 28 – Give Presence

20141010_072354[hr]Class cancelled on Nov. 28.

A little something to think about this holiday season: https://m.youtube.com/watch?v=86qAkvaCgso

 


CF Blog November 28

Strength: RDL 5-5-5IMG_1790

WOD:
“Cindy”
AMRAP 20
5 pull-ups
10 Push-ups
15 Air Squats

***

Today, November 28th – 8am, 10am and 12pm classes only

***
*MOGA*

There will be NO 6am class today, but the 11:45am deep
stretch class will be open to UCF members

***

PastedGraphic-3


CF Blog November 29

WOD: (from 11/25/13)IMG_9320
10 Clean and Jerks (135/95)
20 Burpees
30 Ball Slams (30/20)
40 Double Unders
50 Kettlebell Swings (1.5/1)
40 Double Unders
30 Ball Slams (30/20)
20 Burpees
10 Clean and Jerks (135/95)

***

Normal Schedule Today!!  Come in and get your WOD on!!

***

PastedGraphic-3


CF Blog November 30

Skill/Strength: Turkish Get-up 5-5-5 (ea. Side)FullSizeRender

WOD:
750m Row
30 Wall Balls (20/14)
30 Back Extensions
1 Rope Climb
30 Box Jumps (24/20)
30 Abmat Sit-ups
800m Run


Dec. 1 – The Met

20141103_064302[hr] Partner WoD

400m Run, 100 Push Ups, 400m run, 200 Sit Ups, 400m run, 300 Squats, 400m Run


CF Blog December 1

1 Round of photo-12
Position 1 Power snatch x 3
Position 2 Power snatch x 3
Position 2 Squat snatch x 3
Strength
Power Snatch 1-1-1-1-1
21-15-9
Pullups
Dynamic Pushups
Double Unders
End with 800m run
***

Momma’s Quote of the Week:  “Set your goals high, and don’t stop till you get there.”—Bo Jackson

***

Save the Date!!!  

Annual UCF Holiday Party – Saturday, December 13th!!!

Details to come…

***

Movember participants, please email Mike your official mustache pics for judging!!

***

Good read from the Tabata Times:

The Self-Defeating Athlete

by jrjucha

It’s team WOD day at your box. Teams are being formed. Your team gets into a huddle to strategize, and then it happens. You hear the cringe-worthy phrase: “Glad you don’t mind having me on the team to slow you down.” Did your ass-cheeks just clamp down hard or what?

If you always do your best, there is no way you can judge yourself.

I call these phrases “Self-Defeating Predictions.” A Self-Defeating Prediction can turn a super-fun time into a super-awkward one. Maybe you have been this person in the past or you are this person right now. In my two-part post, you will get an idea of why athletes make Self-Defeating Predictions and how to respond to them. Part 1 will be aimed at what to do if you are this person. Part 2 will be aimed at how to respond to this person when the situation calls for it.

Part 1: You Think or Say Self-Defeating Predictions.

When you make a Self-Defeating Prediction, here is what you’re actually saying: “Hey, I may not be really good at rowing[3], running[4], pull-ups[5], etc., so when I don’t do as well as the others, I at least warned you.” This is what your psychologist friend calls a thinking error or a cognitive disruption. It’s a protective statement that isn’t meant to be self-destructive but often ends up being just that. We often say them out of fear of being judged by others or becoming disappointed in our performance and judging ourselves.

If you have spoken or even thought a Self-Defeating Prediction, think about why you (and most people for that matter) come to CrossFit. Do you go to work on building a stronger, healthier and more capable version of yourself? Do you go for the people you support and who in return support you? I doubt you attend to punish yourself. CrossFit is a vast array of skills and movements.

Everyone has strengths and weaknesses, and we all will not do well in a few areas. When that happens, it’s your chance to recognize and improve those areas, not to announce to others that you don’t expect to do well at them.

It doesn’t matter what the WOD is or who will finish first. What does matter is that you do your best in that moment, whatever it is you are doing. Your best effort — no matter how overweight you may be at present, no matter how unskilled you are, or what level of strength or speed you may have or lack — is what I want on my team and in my box. The best effort from a new or struggling athlete is far more impressive than the regular effort of a super-fit person.

So we can agree that the reason you and others are at the box is not to judge the abilities of others; rather, it is to do your best.

You also need to remember that your best is a sliding scale.

Your best will not always be high quality. It will change from time to time. Some days you wake up well-rested and give 100% of a freshly charged and energetic you. Other times you are in a bad mood or dealing with life’s problems. That’s understandable, and more than likely half the people at your class are dealing with something similar. Give the best effort that you can give right then, even if it is not what you are used to. “You don’t have to act like a 10 when you feel like a 2.” Whatever level you feel you are at that day, give your best effort at that level. If you always do your best, there is no way you can judge yourself. If you do that, I am honored to have you on my team, because that’s all I can do as well.

Part 2: What To Do When You Hear a Self-Defeating Prediction.

Establish confidence with them. The more encouragement they get, the better they will do.

Should you say anything to a Self-Defeating Athlete? Sometimes people are just trying to strategize the WOD. Let’s look at two statements.

 

1. “I’m not a good rower, so I will do the run (or some other element) instead.”
This person would rather pick some other element they are stronger at in order to earn the best score for the team. Don’t worry about this.

2. “I am really out of shape, so I’m sorry if I mess up your score.”
This person is being self-deprecating, but is it your job to respond? Look at it this way: Imagine someone very close to you is doing the same thing. You wouldn’t think twice about snapping them out of it and doing your part to break the cycle. Why would you do that? It is because you care about that person’s well-being on a mental level. When it comes down to it, wouldn’t you want someone to do the same for you?

In the Moment, you don’t have to hold an intervention or tell them a story of how you “used to be like that and then found the light.” Just make a short and meaningful statement to snap them out of it and re-establish your confidence in them so you both can get back to the WOD.

 keep reading…