November 2 – The Met

20150501_062227


WoD 1: ‘Invisible Fran’ – 21-15-9 of squats and push-ups
WoD 2: 10 to 1 of burpees and yard sales
WoD 3: 21-15-9 of wall jumps and dips


CF Blog November 2

Strength: FullSizeRender-28
4×7 Back Sqt (65-75%)

WOD: 3 RFT
18 Burpee Box Jumps (20inch)*
15 Ground-to-OVH (115/80)
12 GHD Sit-Ups**

*20inch box for everyone
**parallel is fine


Momma’s Quote of the Week: “Life isn’t about waiting for the storm to pass. It’s about learning to dance in the rain.”–Vivian Greene

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Good read from Thoughtcatalogue.com

Here’s Your Productivity Hack: Go The F*ck To Sleep

Ryan Holiday

If you read a lot or are someone who gets a lot done, people will assume two things.
One, that you’re a speed reader. Two, that you never sleep.

In my experience, neither of those assumptions are true. Or at least, they don’t need to be.

There’s no trick to reading a lot. But more importantly, no one can skimp on sleep—not for long anyway.

The philosopher and writer Arthur Schopenhauer used to say that “sleep is the source of all health and energy.”

He said it better still on a separate occasion: “Sleep is the interest we have to pay on the capital which is called in at death. The higher the interest rate and the more regularly it is paid, the further the date of redemption is postponed.”

But of course, that’s not the image we like to glorify. We want to see the bleary eyed programmer, six Red Bulls deep into some startup that will change the world or the CEO who hops off a redeye and heads straight into the office. We like the story of the writer who stayed up for three days writing a masterwork. We like the musician who works hard, parties hard and sleeps only when they can—usually at the end of a bender.

“Sleep when you’re dead,” we say. Like it’s some badge of honor how little time we allot to it.

I think it’s time to call bullshit. Because the myth is destructive. The benefits minimal. And the claims are dishonest.
When work impedes on sleep, poor planning is to blame—not superior will power. The human body needs its rest, it needs to replenish and burning it out is, as Schopenhauer said, a ridiculously short-sighted strategy.

Can some people get by with way less sleep than others? Sure. (Though the research says that for every 100 people who think they need minimal amounts of sleep, only 5-6 are scientifically able to do it without trading performance). But this is not the badge of honor they think.

I’m much prouder to say I don’t think I’ve pulled an all-nighter, ever. Even when I was in college, even working three full time jobs, even when I was on book deadline, I got my seven to eight hours. I didn’t need to–because I handled my shit and had my priorities straight.

Not to say I love frittering away time under the covers but I’ll tell you this: Sleep is one of the most important parts of my work routine, period. If some emergency interrupts, I work around it and I bump less important things until I get caught up. I get my 7-8 hours (unless jet lag intervenes). This strategy not only hasn’t affected my output, it’s contributed crucially to my best work. It also means I get by hardly ever using stimulants–basically no coffee, soda, or nicotine needed.

Continue reading…


November 3 – Freedom Park

IMG_0745


Partner WoD: 2 Rounds of 400m run + 25 row boats + 400m run + 50 sit-ups + 400m run + 100 mountain climbers + 400m run. Partner 1 runs while partner 2 completes the task and then switch.


CF Blog November 3

Strength: FullSizeRender-29
6×3 Deadlifts (85%+)

WOD: 2 Rounds
60 sec ME Double Unders
60 sec Plank
60 sec ME Ball Slams (30/20)
60 Sec Wall Sit
60 sec ME Rope Climbs
60 sec Rest


*Please make sure to bring socks or tape for the rope climbs!

***

Tomorrow is Bring a Buddy Day!!!  Bring a friend to any one of our classes to try out Ultimate CrossFit!

***

Save the Date: Our Ultimate Christmas bash will take place on December 12. More deets to come!

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It’s starting to get cold outside. Check out Ultimate CrossFit’s selection of cold weather gear to keep you warm!


November 4 – Freedom Park

IMG_0988[hr] WoD 1: 10 Rounds – Shuttle run + 10 KB clean & jerk + 10 SDHP
WoD 2: 5 Rounds – Alternate 30 second handstand holds and wall sits
Cashout: 100 Partner Ab Throw-downs


CF Blog November 4

It’s Bring A Buddy Day!

Strength: FullSizeRender-30
5×5 Press (60-70%)

Partner WOD: Hell-In
1200m Run
63 KBS (1.5/1)
36 Pull-Ups
800m Run
42 KBS (1.5/1)
24 Pull-Ups
400m Run
21 KBS (1.5/1)
12 Pull-Ups

*work is split however you want with runs done together.

*Caveat – if partner A is doing KBS, partner B must hang from pull-up bar for reps to count and vice versa. If partner A is doing Pull-Ups, partner B must hold KB in hand(s) and vice versa.

***

Interesting read from EatClean.com:

5 Foods That Might Be Making You Depressed

Your diet can really wreck your mood—and not just because you still feel guilty for plowing through a pint of praline pecan ice cream the other night. “My clients easily make the connection between being hungry and being in a bad mood—a.k.a. ‘hangry’—but they don’t often realize that what they eat on a daily basis can also have a direct impact on their mood,” says Emily Edison, RD, a dietitian and sports nutritionist in Seattle.

There’s plenty of research proving the food-mood connection as well—feasting regularly on the wrong menu can spiral you into real depression. Here, the top offenders:

1. Refined carbohydrates
In recent years, simple carbs have been vilified for their fat-promoting, nutrient-lacking qualities. Recently, researchers at Columbia University decided to see if adding refined carbohydrates to your diet will make you depressed. Well, dust off the Paleo cookbook, because the answer is yes: Using the Women’s Health Initiative data—which is tracking more than 70,000 women—the researchers found that the higher a woman’s blood sugar rose after eating sugar and refined grains, the higher her risk for depression. In the study, published in the American Journal of Clinical Nutrition, the researchers also found the reverse to be true: A diet high in whole grains and produce actually lowers a woman’s risk of depression. (Lose up to 15 pounds WITHOUT dieting with Eat Clean to Get Lean, our 21-day clean-eating meal plan.)

2. Sugar
Considering the research on refined carbs, it’s easy to see how sugar would also contribute to a higher risk of depression. Sure enough, multiple studies suggest a link. A diet high in sugar can raise levels of inflammation throughout the body and brain—and now research is tying inflammation to higher incidences of depression. One study published in JAMA Psychiatry found that brain inflammation was 30% higher in clinically depressed patients; another study published in the same journal found that patients with mild inflammation who took medication used to treat autoimmune or inflammatory diseases saw decreases in their depression symptoms. (Need more incentive to dial down the sweet stuff? Check out these 7 things that happen when you stop eating sugar.)

“Sugar is at the root of chronic inflammation,” says Edison. Crowding out the junk in your diet with anti-inflammatory foods has a good shot at lowering your levels of chronic inflammation, which in turn can improve your mood. (Check out these 3 surprising signs you’re dealing with chronic inflammation.)

Keep reading…


Business Spotlight: Megan Orrell Introduces BOEM

Have you met Megan Orrell?  Megan is a long-time member of Ultimate CrossFit and owner of a clothing boutique here in Charlotte, which has recently been rebranded.  Formerly Scout & Molly’s, Megan would like to introduce you to her new store, BOEM!

Member at Ultimate since: May 2009

What class time are we likely to find you? 7 am or random open gym times.

Favorite type of workout? A long chipper.

Tell us a little about your business and how you got started.

I opened in December 2008 and had a licensing agreement to use the Scout & Molly’s name. I think opening in 08 was such a blessing because the economy was horrible and it was such a struggle. That taught me how to work hard for my business and also taught me that things will get tough sometimes, so I’m always prepared for that.

What made you decide to rebrand?

Scout & Molly’s sold to an investor and is franchising nationally, which is different than the licensing agreement I had originally signed under.  It means something to me (and I think to my customers) to be truly locally owned and operated, which I have always been.  I didn’t want there to be any confusion as to who is running my store and doing the buying.  

What makes Boem different from Scout and Molly’s?

Mainly, it’s just the branding and the renovation of the space that will be different. Out clothing style will remain the same. 

What are you most excited for in the coming year in regards to your
business?

We’re launching an e-commerce site in early 2016! It’s a whole new world and like starting a new business but I’m looking forward to the challenge.

Congrats, Megan!

You can check out Megan’s new store in the Morrison shopping center on Sharon Road!


November 5 – The Pit

IMG_1602[hr] GRIFF: 800m run + 400m backward run + 800m run + 400m backward run
Cashout: 2 x 2min prowler push


November 5 – The Pit

untitled (10)

Tom Petty’s true confessions

If you can’t buy from a local, trusted farmer….

Joe Rogan

Habits

Exercise > Career

Less standardized testing

Strategies for remembering

Produce stickers

EU migrant and refugee crisis

Creepy museums

[hr] GRIFF: 800m run + 400m backward run + 800m run + 400m backward run
Cashout: 2 x 2min prowler push


CF Blog November 5

Speed:

#TBT#TBT

Death by 10m

WOD: 4 Rounds (not for time)
10 T2B
20 Hollow Rock
20 Back Ext

***

Megan has rebranded!  Check her out on our business spotlight talking about her new store, BOEM!

Business Spotlight:
Megan Orrell Introduces BOEM

Have you met Megan Orrell? Megan is a long-time member of Ultimate CrossFit and owner of a clothing boutique here in Charlotte, which has recently been rebranded. Formerly Scout & Molly’s, Megan would like to introduce you to her new store, BOEM!

Member at Ultimate since: May 2009

What class time are we likely to find you? 7 am or random open gym times.

Favorite type of workout? A long chipper.

Tell us a little about your business and how you got started.

I opened in December 2008 and had a licensing agreement to use the Scout & Molly’s name. I think opening in 08 was such a blessing because the economy was horrible and it was such a struggle. That taught me how to work hard for my business and also taught me that things will get tough sometimes, so I’m always prepared for that.

What made you decide to rebrand?

Scout & Molly’s sold to an investor and is franchising nationally, which is different than the licensing agreement I had originally signed under. It means something to me (and I think to my customers) to be truly locally owned and operated, which I have always been. I didn’t want there to be any confusion as to who is running my store and doing the buying.

What makes Boem different from Scout and Molly’s?

Mainly, it’s just the branding and the renovation of the space that will be different. Out clothing style will remain the same.

What are you most excited for in the coming year in regards to your
business?

We’re launching an e-commerce site in early 2016! It’s a whole new world and like starting a new business but I’m looking forward to the challenge.

Congrats, Megan!

You can check out Megan’s new store in the Morrison shopping center on Sharon Road!

 


November 6 – The Pit

IMG_1375[hr] Tabata (Coach/Attendee Choice)


CF Blog November 6

Strength: IMG_7712
1 Sqt Clean + 2 Front Sqt
*20 min to find max load

WOD: 12 min clock
a)5 Rounds
2 Muscle-Ups
4 Hang Cleans
2 Jerks
b) Max cal row with remaining time

*Hang Cleans and Jerks = 60% of heaviest weight completed on Strength

***

If you’re in need of delicious and healthy Thanksgiving dishes, modPALEO has got them!  Check it out:

THANKSGIVING WITH MODPALEO

Thanksgiving with modPALEO.  We are here to help keep your Thanksgiving delicious (& healthy).

Items and pricing are below.
thanksgiving-menuOrder here.
We are offering 4 items now through the end of November to feed you and your family & friends delicious, healthy grub. You order > we ship next business day.

These items work the same as our regular meals. They are delivered prepared and ready to simply Heat & Eat. Each item is 16 oz and is available with a la carte orders. Subscription folks can also order these items, but will need to do so separately from your weekly recurring order.

Please reach out via email with any questions. Or call us at 704.414.0309.

Have a safe and Happy Thanksgiving!


CF Blog November 7

WOD: “Scooter” (HQ 10-15-2015)HERO-LungerScott_Scooter_th
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:

30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max deadlift*

*For the AMRAP, have one partner work while the other rests, switching after a full round is completed.

*Each partner will have a deadlift weight. Total weight of both partners is the deadlift score.

*If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

*

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

***

Mike was very happy to send in a check to Susan G. Komen following our October Save Second Base Fundraiser.  Way to go, guys!  Thanks for your support!

FullSizeRender-11


CF Blog November 8

Buy-In: FullSizeRender-13
400m Farmers Carry (35/25)

WOD: 3 RFT
500m Row
21 Burpees
15 Thrusters (75/55)

Cash-out: 3 x Prowler Push
*down and back = 1


November 9 – The Met

20150413_064318[hr] WoD 1: 15 min sprint interval of 20 sec on/ 40 sec off
WoD 2: 30-20-10 of Super stars and boomerangs


CF Blog November 9

Strength:

Check out C-Lew getting fancy with his Lulu photo shootCheck out C-Lew getting fancy with his Lulu photo shoot

Back Squat 5×5 @75-85%

WOD: (from 11/1/12)
4 Rounds (20 minute cap)
50m Farmer’s Walk (1.5/1)
400m Run
50m Farmer’s Walk (1.5/1)
10 Toes 2 Bar
15 Wall Balls (20/14)

***

Momma’s Quote of the Week: “Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.”—Mary Kay Ash

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Great write-up by the good folks at CrossFit Steele Creek:

IT’S YOUR SHOULDER…AGAIN?

It’s a common misconception amongst the public that CrossFit is dangerous. I’d argue that from my experience as a chiropractor and affiliate owner for close to 6 years that we have helped more joints than we’ve hurt.

Unfortunately there are risks of injury with any exercise program, and CrossFit is no exception. One of the most common, chronic injury sites that I see amongst patients and members is the shoulder. Each shoulder injury is different, and should be treated as such. Everyone has a different history that will play a role in the proper recovery, or lack thereof.

The shoulder is a complex joint. It consists of 3 bones; the humerus (the upper arm bone), the scapula (the shoulder blade), and the clavicle (the collar bone). It also is made up of 4 joints; the glenohumeral joint (is a ball and socket articulation between the head of the humerus and the glenoid cavity of the scapula), the acromioclavicular(AC) joint (where the clavicle meets the acromion of the scapula), the sternoclavicular (SC) joint (where the clavicle meets the chest bone [sternum]), and the scapulothoracic joint (where the scapula meets with the ribs at the back of the chest). Add to that the 4 rotator cuff muscles, the pecs, biceps, latissimus dorsi, and a handful of others muscles; it should be clear that while the anatomy is similar in each of us, each injury must take into account many factors to create a long term solution for the cause of the pain.

With any injury, many people (especially CrossFitters) first look to “stretch more”, “roll more” or slap some tape on it, in hopes of a quick fix. Unfortunately, rarely is that prescription the answer to improve the long term health of a joint.

There are three areas of shoulder health that are commonly overlooked when rehabbing a shoulder injury. Keep in mind these areas are not only overlooked by the injured person, but many times by physicians.

The first overlooked area for shoulder health is thoracic spine mobility. With many people spending more and more time sitting at a desk, this is a common finding the correlates with shoulder injuries. Thoracic spine extension and rotation exercises should be added to most rehab protocols for the shoulder. In addition, such exercises are advised on a regular basis to help in the prevention of shoulder dysfunction. When following the joint by joint approach, the thoracic spine must have proper mobility in order to allow for the scapula to have the required stability for optimum shoulder positioning. Which bring us to;

Scapular stability.

Continue reading…


November 10 – The Pit

IMG_0770[hr]1000m Row

4 rounds: 5 Burpee Box Jumps + 10 KB swings + 15 Push Ups + 20 Sit Ups

1000m Row

*Begin and end with 1000m Row


CF Blog November 10

Strength: FullSizeRender-14
Deadlift 3×5 @80+%

WOD: (from 10/31/12)
AMRAP 10
10 Ball Slams (30/20)
20 Abmat Sit-ups
30 Double Unders

POST WOD:
Group Stretch (trainer led)

***

Interesting from Breaking Muscle:

Say Yes to Banded Pull Ups (But Not for Assistance)

Craig Marker

A while back I wrote that banded pull ups were like drugs. Once you start, you have a hard time quitting. For beginners I still agree there are much better ways to learn how to do strict pull ups. But for advanced athletes, using a band as resistance – not assistance – can build the ability to get the chin over the bar.

The negative portion of the pull up will build your strength much quicker.

Say No to Bands for Assistance

One of the biggest reasons I am against the use of bands for beginners is that they provide inconsistent assistance. Bands assist most in the bottom of the movement and least in the top. Imagine someone is spotting you on a bench press and he yanks on the bar for you in the bottom position. At the top of the press, he is off checking his phone. The banded pull up is similar in how it assists people.

This inconsistent assistance prevents beginners from gaining strength as quickly as they could. I call it band purgatory. People start using bands and a year later they are still stuck. A better option is to do a jumping pull up followed by a slow negative movement. The negative or eccentric portion will build your strength much quicker.

Say Yes to Bands for Resistance

As you advance, you might have difficulties in the top part of the pull up. We can use bands to change the load and build strength in the top position, which is where most people are weakest. If I attach light bands to the ground, I challenge the top portion of the pull up and force you to be more explosive.

Tie the bands to pins at the bottom of the rack or loop them through kettlebells to secure. You will want two bands, one each side of where you will be doing your pull ups.
Pull your arm and head through the band on one side and do the same on the other side to create a harness around your upper body.
Perform a pull up, making sure you are explosive at the top to counteract the increase in band tension as you ascend.
If it’s too easy to get to the top, you can use heavier bands or add weight.

Continue reading…


November 11 – Freedom Park

IMG_1545[hr] Slam ball Love: 5 Rounds – Throw slam ball length of cones(25m) + 15
slam balls + lunge back to start + 15 tuck jumps + jog back to slam balls
Cashout: Wheelbarrows 10-15m


CF Blog November 11

Happy Veterans’ Day!  

*We are operating on a normal schedule today!

Strength: HeroJasonHolbrook
Push Press 5×3 @80-85%

Partner HERO WOD:
“Partner Holbrook”
10 Rounds
5 Thrusters (115/75)
10 Pull-ups
100m Sprint (50m down & back)

*one person working at a time
*alternate rounds
*each partner does 5 rounds total

Post WOD: Partner Abs
15 K2E while partner holds a plank then switch
25 Med Ball Sit-up Throws each
25 Partner Leg Throws each
15 K2E while partner holds a plank then switch
*
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

***

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

Thank you.


November 12 – The Pit

20150129_062753[hr] Row Row Row your Rower: 2000m row + 3 mins rest + 1500m row + 2 mins
rest + 1000m row + 1 min rest + 500m row


November 12 – The Pit

untitled (4)

The bikini of the future

Emojis

Lululemon’s kumbaya capitalism

Expiration dates

Google tricks

Finland

Put away the rice

Approach life mindfully

The greatest boar race ever

After you die

[hr] Row Row Row your Rower: 2000m row + 3 mins rest + 1500m row + 2 mins
rest + 1000m row + 1 min rest + 500m row


CF Blog November 12

Strength: 10623809_10153075989601493_6278400508436644673_o
Weighted Barbell Step-ups 3×10 (ea. side)

WOD: (from 11/26/12)
AMRAP 20
1 Power Clean (155/105)
1 Burpee

*increase by one rep each round
*score is total rounds – so if you go through 7 power cleans and 7 burpees, you got 7 full rounds.

***

Congrats to Aaron H. – our favorite Endurance guy, CrossFit athlete, friend, and supporter!  Aaron is the newest Lululemon Ambassador and we couldn’t think of anyone who is more deserving!!!  We at Ultimate CrossFit are so happy for you and so proud of you!!

From AH:

I love my wife. I love my dog. I love my job. I love my gym. I love my city. And damn, do I love this community!

I want to say a great big THANK YOU to the ladies and gentlemen at Lululemon Athletica – Charlotte for all of their work in bringing Charlotte together…as a community. It seems like a day doesn’t go by where ya’ll aren’t organizing a group outing or encouraging people to get fit. You have a business I believe in, and a brand whose values I can stand beside. I feel very honored to be noticed and recognized by your organization.

I love the quote “I don’t want to get to the end of my life and find that I just lived the length of it. I want to live the width of it as well.” Thanks for helping me do just that…

Lululemon Ambassador Aaron Hewitt


November 13 – The Pit

20150429_062641[hr] WoD 1: 5 Rounds – 10 lateral plyo jumps + 15 ab mat situps + 20 squats
WoD 2: 21-15-9 of OHWL, handstand kick-ups, burpee box jumps


CF Blog November 13

Strength:FullSizeRender-16
1 Squat Snatch + 2 Overhead Squats

WOD:
15-10-5
Hang Power Snatch @~70-75% of final weight from today’s Strength
Box Jumps (30/24)
Strict Chin-ups

***

Holiday Happenings….

Ultimate Christmas Giveback

This year, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*Beginning next week, we will have wish list items on display by the entrance to the Main Gym.  If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.

*All donations should be turned in by the first week of December (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.

If you have any questions or concerns, please email Liz (liznaum@gmail.com)

Additionally, Thompson is looking for a few volunteers this season.  If you are interested, check out the date and times below and email Mallory (msander@thompsoncff.org) at Thompson to sign up!

Holiday Volunteer Opportunities at Thompson 

Sorting, Organizing, and Transporting Christmas Gifts:
December 2nd, 3rd, 4th, 7th, 8th, 9th, and 10th
*10 to 12
*1 to 3

Family Shopping Day @ Thompson Child Development Center, Clanton Road:
Tuesday, December 15th (setup day)
*10 to 12
*1 to 3
*3 to 5

Wednesday, December 16th (shopping day)
*8:30 to 11
*2 to 4
*4 to 6

Thursday, December 17th (shopping day/breakdown)
*8 to 10
*10 to 12
*1 to 4 (afternoon breakdown)

Family Shopping Day @ Family Services Center, Wendover Road:
Wednesday, December 16th (setup day)
*10 to 12
*1 to 3
*3 to 5

Thursday, December 17th (shopping day)
*9 to 11
*11 to 1
*1 to 3
*3 to 5
*5 to 7

Friday, December 18th (shopping day/breakdown)
*9 to 11
*11 to 1
*1 to 4 (afternoon breakdown)


CF Blog November 14

WOD:FullSizeRender-17
400m Run
40 Med Ball Cleans (20/14)
20 KB Snatches (1.5/1)
200m Run
40 Burpees
20 Pull-ups
400m Run
20 K2E
40 Double Unders
200m Run
20 KB Snatches (1.5/1)
40 Med Ball Cleans (20/14)
400m Run

***

COME HANG OUT TODAY!!

Thunder Road Marathon and Sycamore Brewery

Sycamore Brewery is having a breakfast on Saturday morning from 930-12. Come in for a wod at either 8 or 930 and then walk across the street to treat yoself to “beermosas”, grits, chorizo burritos and all kinds of other stuff. Sounds like a great post wod meal! You could even bring a friend or two to the intro class at 930 and make a morning of it.

(and, if you leave the house a little early, you can watch the runners go by the 11 mile marker near Amos’ in Southend. They’ll be passing by at ~9-9:15!!)

Then, join the rest of Charlotte in cheering on and supporting the Thunder Road Marathon & 1/2 Marathon participants –  especially UCF’s own Allyson Lingerfelt as she dominates 26.2, while Jon & Aaron take on 13.1.


CF Blog November 15

Strength/Skill:IMG_7767
Turkish Get-ups 5-5-5 (ea. side)

WOD:
750m Row
21 Push-ups
9 GHD Sit-ups*
500m Row
15 Push-ups
15 GHD Sit-ups
250m Row
9 Push-ups
21 GHD Sit-ups

*can sub abmats


November 16 – The Met

20150209_063401[hr] WoD 1: 6 Rounds – 20 row boats + 20 bird dogs + 200m sprint
WoD 2: Alternating 8 min Tabata of air squats and wall sits
Cashout: 5x Suicide Sprints


CF Blog November 16

Strength:FullSizeRender-11
Back Squat 6×3 @80-90%

WOD:
“The Good Nurse”
15-12-9-6-3
Front Squat (135/95)
Toes to Bar

*

Momma’s Quote of the Week: “Do it now. You become successful the moment you start moving toward a worthwhile goal!”–Unknown

***

Congrats to all of our Thunder Road Runners!!! Allyson Lingerfelt, Kathy Senior, and Shannon Howell rocked the full marathon, and Jon Currence, Gus Obleada, and Aaron Hewitt logged song e pretty amazing times for the half!!!  Way to go!!

***

The Ultimate Christmas Giveback

This year, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*Today, we will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the teen/tween age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by the first week of December (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.

If you have any questions or concerns, please email Liz (liznaum@gmail.com)

Additionally, Thompson is looking for a few volunteers this season. If you are interested, check out the date and times below and email Mallory (msander@thompsoncff.org) at Thompson to sign up!

Holiday Volunteer Opportunities at Thompson
Sorting, Organizing, and Transporting Christmas Gifts:
December 2nd, 3rd, 4th, 7th, 8th, 9th, and 10th
*10 to 12
*1 to 3
Family Shopping Day @ Thompson Child Development Center, Clanton Road:
Tuesday, December 15th (setup day)
*10 to 12
*1 to 3
*3 to 5
Wednesday, December 16th (shopping day)
*8:30 to 11
*2 to 4
*4 to 6
Thursday, December 17th (shopping day/breakdown)
*8 to 10
*10 to 12
*1 to 4 (afternoon breakdown)
Family Shopping Day @ Family Services Center, Wendover Road:
Wednesday, December 16th (setup day)
*10 to 12
*1 to 3
*3 to 5
Thursday, December 17th (shopping day)
*9 to 11
*11 to 1
*1 to 3
*3 to 5
*5 to 7
Friday, December 18th (shopping day/breakdown)
*9 to 11
*11 to 1
*1 to 4 (afternoon breakdown)


November 17 – Freedom Park

IMG_0446[hr] 400m run – max KB swings – 400m run
—rest 2 mins—
max KB press left – 400m run – max KB press right
—rest 2 mins—
400m run – max goblet squats – 400m run


CF Blog November 17

Strength:FullSizeRender-12
Jerk 1-1-1-1-1

WOD:
5 Rounds
7 Box Jumps (30/24)
7 HSPU

Cash-out:
3 rounds
10 hollow rocks
10 arch rocks

***

Christmas Party Update!!!  DATE CHANGE!!!

New date – Saturday, December 19th!
Location: Studio 1212 (where we had it a few years ago)

The Ultimate Christmas Giveback

This year, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the teen/tween age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 4th (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.  *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


November 18 – Freedom Park

IMG_0451[hr] WoD: 5 Rounds – stair run + 10 wall jumps + stair run + 20 lunges +
stair run + 20 sit-ups + stair run + 10 extreme jacks
WoD 2: 10 min planks – evens plank / odds rest


CF Blog November 18

Strength:image1
Deadlift 3×7 @70+%

Partner WOD:
1000m Row

then
50-40-30-20-10
KB Swing
Burpee

Then
1000m Row

***

Congrats to Tricia and Zach on their beautiful baby girl, Brynn Elizabeth Mullinax!

***

Xmas Party new date: 12/19
Xmas Party location: Studio 1212


November 19 – The Pit

20150205_063025[hr] WoD 1: Max effort 800m
WoD 2: AMRAP 8 – 50 burpees + as many wall balls as possible in remaining time
WoD 3: AMRAP 8 – 40KB swings + 40 box jumps + row for meters in remaining time


November 19 – The Pit

untitled (8)

Buggy

See the good

Works of art

Super smooth

Have a better day

Temptation bundle

You’ve already found it

Interspecies BFFs

Volunteer opps for busy schedules

If candidates were books

[hr] WoD 1: Max effort 800m
WoD 2: AMRAP 8 – 50 burpees + as many wall balls as possible in remaining time
WoD 3: AMRAP 8 – 40KB swings + 40 box jumps + row for meters in remaining time

 


CF Blog November 19

Strength:FullSizeRender-13
Overhead Squat 5×3 @80+%

WOD:
4x500m Row
*3 min rest in Btwn
*maximal effort

Core Cashout:
3 rounds not for time
10 GHD Sit-ups
30 sec side plank (R)
30 sec side plank (L)
25 banded good mornings

***

Christmas Party Update!!! DATE CHANGE!!!

New date – Saturday, December 19th!
Location: Studio 1212 (where we had it a few years ago)

***
The Ultimate Christmas Giveback

This year, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the teen/tween age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 4th (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


November 20 – Freedom Park

20150428_062648[hr] 8 full field sprints
2 full field backwards jogs
6 half field sprints
2 full field backwards jogs
4 half field sprints
2 full field backwards jogs
2 full field sprints


CF Blog November 20

Strength:FullSizeRender-14
Hang Clean 2-2-2-2-2

WOD:
5 Rounds
8 Hang Power Cleans (135/95)
8 Shoulder to Overhead
60 Double-unders
1 min rest

***

News & Updates:

*

Please join us on Saturday for a very special WOD honoring Bryan Crocker

***

Thanksgiving Holiday Hours:

Wednesday, Nov. 25th – No 7:30 pm
Thursday, Nov. 26th – 8am & 10am only
Friday, Nov. 27th – 8am, 10am, & 12pm

***

Xmas Party new date: 12/19
Xmas Party location: Studio 1212

***

There are plenty of tags left on our Thompson Family giving tree!  Come grab one (or a few) – just in time for Black Friday shopping!!!

All gift items should be returned UNWRAPPED by December 4th!


CF Blog November 21

This WOD is in honor of former UCF member Bryan Crocker.

“Crocker”photo2 (2)
800m Run
44 Wall Balls (20/14)
44 Burpees
44 Double Unders
44 Abmat Sit-ups
44 KB Swings (1.5/1)
44 OHWL (45/25)
44 Ball Slams (30/20)
44 Ring Rows
44 Air Squats
44 Back Extensions
800m Run

***

Bryan Crocker joined UCF in July, 2011.

In September, 2011, he was diagnosed with esophageal cancer. He got the news as he was about to board a fight to Napa. Instead, he left the airport, went straight to the hospital, and began his 4 year battle. In 2011, the doctors said he might not survive the 13 hour surgery and that he shouldn’t have much hope.

Since that day, he traveled to Italy for a cousin’s wedding, skied the summit of Jackson Hole, played on Litchfield Beach, celebrated 4 wonderful Christmases, and so much more. He traveled to St. Maartens, Maine, Boston, and Nassau. He spent invaluable hours with his closest friends, went into the UNC locker room before a game, had an amazing cinematic experience (that we can’t talk about!) and he married Sara, the love of his life, just a few days ago. His life has ended way too soon but we are so very grateful for every day we have had with this amazing man.

Throughout his journey, he talked about how Stewart Scott was his hero. He felt that if Stuart Scott could get up and work out despite battling cancer, he could, too. So, even after his diagnosis and in extreme pain, he continued to forge ahead with his workout program.

He is truly an inspiration, and a person we will all miss.


CF Blog November 22

Speed/Strength:

Still tags left!Still tags left!

6x Partner Prowler Push AHAP

WOD:
AMRAP 10:
2 Rope Climb
20m Bear Crawl

Cash Out:
Rowling Tourney


November 23 – The Met

IMG_1016[hr] Speed: Partner Stair Sprints X 5
WoD: 4 minutes alternating – burpees/plank then yard sales/hip thrusters
Speed: Partner Sprints X 5


CF Blog November 23

Strength: FullSizeRender-15
Back Squat 20 Rep Max
*no more than 2 attempts
*~55-65%

WOD:
8 Rounds
2 Deadlifts @70%
6 Ball Slams AHAP
200m Sprint
90 sec Rest

***

Momma’s Quote of the Week: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”—Melody Beattie

*
Thanksgiving Holiday Hours:

Wednesday, Nov. 25th – No 7:30 pm
Thursday, Nov. 26th – 8am & 10am only
Friday, Nov. 27th – 8am, 10am, & 12pm

***

Xmas Party new date: 12/19
Xmas Party location: Studio 1212

***

There are plenty of tags left on our Thompson Family giving tree! Come grab one (or a few) – just in time for Black Friday shopping!!!

All gift items should be returned UNWRAPPED by December 4th!

***

Our friends at modPALEO have some ideas on how you can stay paleo/primal this Thanksgiving.  Check it out:

TIPS: NAVIGATING A NON-PALEO THANKSGIVING TABLE

 

Thanksgiving has traditionally been a holiday to reflect on and celebrate our many blessings, but the holiday also brings to mind the overarching theme of eating to excess (and football!). While many are overjoyed to imbibe of this once-a-year feast, for those following a Paleo or Primal lifestyle, the thought of eating Thanksgiving dinner at the house of a non-Paleo friend or relative could pose a potential source of anxiety.

So, if you are a Paleo or Primal follower – don’t fret!! Your friends at modpaleo are here to offer some tips on how to navigate your way around the holiday spread so you can spend the day enjoying family and friends rather than worrying about what should and should not fill your plate.

Continue reading…


November 24 – Freedom Park

FullSizeRender (5)[hr] 400m run + 25 dips + 400m run + 50 KB SDHP + 400m run + 75 push-ups +
400m run + 50 KB swings + 400m run + 25 sit-ups + 400m run


CF Blog November 24

Strength: FullSizeRender-16
Bench Press 3×8 @70+%

WOD:
Death by Burpees

***

Thanksgiving Holiday Hours:
Wednesday, Nov. 25th – No 7:30 pm
Thursday, Nov. 26th – 8am & 10am only
Friday, Nov. 27th – 8am, 10am, & 12pm
***
Xmas Party new date: 12/19
Xmas Party location: Studio 1212
***
There are plenty of tags left on our Thompson Family giving tree! Come grab one (or a few) – just in time for Black Friday shopping!!!
All gift items should be returned UNWRAPPED by December 4th!

*

Good information from The New York Times:

Lifting Weights, Twice a Week, May Aid the Brain

By GRETCHEN REYNOLDS

Exercise is good for the brain. We know that. But most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities.

Now a new experiment suggests that light resistance training may also slow the age-related shrinking of some parts of our brains.

Our brains are, of course, dynamic organs, adding and shedding neurons and connections throughout our lifetimes. They remodel and repair themselves constantly, in fact, in response to our lifestyles, including whether and how we exercise.

But they remain, like the rest of our bodies, vulnerable to the passage of time. Many neurological studies have found that, by late middle age, most of us have begun developing age-related holes or lesions in our brains’ white matter, which is the material that connects and passes messages between different brain regions.

These lesions are usually asymptomatic at first; they show up on brain scans before someone notices any waning of his or her memory or thinking skills. But the lesions can widen and multiply as the years go by, shrinking our white matter and affecting our thinking. Neurological studies have found that older people with many lesions tend to have worse cognitive abilities than those whose white matter is relatively intact.

A few encouraging past studies have suggested that regular, moderate aerobic exercise such as walking may slow the progression of white matter lesions in older people.

But Teresa Liu-Ambrose, a professor of physical therapy and director of the Aging, Mobility, and Cognitive Neuroscience Laboratory at the University of British Columbia in Vancouver, wondered whether other types of exercise would likewise be beneficial for white matter.

In particular, she was interested in weight training, because weight training strengthens and builds muscles.

Our muscles, like our brains, tend to shrink with age, affecting how we move. Punier muscle mass generally results in slower, more-unsteady walking.

More surprising, changes in gait with aging may indicate and even contribute to declines in brain health, including in our white matter, scientists think.

But if so, Dr. Liu-Ambrose thought, then weight training, which strengthens and builds muscle, might be expected to alter that process and potentially keep aging brains and bodies healthier.

Continue reading…


November 25 – Freedom Park

IMG_1030[hr] Filthy Fifty – wall jumps + extreme jacks + squats + walking lunges +
knees-to-elbows + push-ups + mountain climbers + jumping squats +
burpees + tuck jumps


CF Blog November 25

Endurance/Speed:

a little "Death by Burpee" actiona little “Death by Burpee” action

4 X 800m Run
*equal work/rest

Strength:
Bent Over Row 3-3-3-3-3

Core Cashout:
2 Rounds NFT
10 T2B
20 Back Extensions
30 Abmat Sit-ups
40 Flutter Kicks
50 Banded Good Mornings
60 Sec Plank Hold

***

Thanksgiving Holiday Hours:
Wednesday, Nov. 25th – No 7:30 pm
Thursday, Nov. 26th – 8am & 10am only
Friday, Nov. 27th – 8am, 10am, & 12pm
Saturday, Nov. 28th – No 2pm

***

Xmas Party new date: 12/19
Xmas Party location: Studio 1212

***

There are plenty of tags left on our Thompson Family giving tree! Come grab one (or a few) – just in time for Black Friday shopping!!!
All gift items should be returned UNWRAPPED by December 4th!


November 26 – Happy Thanksgiving

hgpyd1e5s6gmu2lbzxnrHappy Thanksgiving! No Endurance this week. Enjoy the holiday with family and friends!


November 26-27: Happy Thanksgiving!

[hr] Happy Thanksgiving! We are so thankful for all of you and hope you have a wonderful holiday with family and friends. Back at it on Monday for some hard work before the Christmas break!


CF Blog November 26 – Thanksgiving

WOD:

#TBT#TBT

For 6 Cycles
AMRAP 2 of:
3 Thrusters (155/105)
6 T2B
12 Double Unders

*rest 1 minute Btwn each cycle
*start each round where you left off

***

Happy Thanksgiving!  Come get your WOD on before enjoying your holiday dinner!!

*

Thanksgiving Holiday Hours:

Thursday, Nov. 26th – 8am & 10am only
Friday, Nov. 27th – 8am, 10am, & 12pm
Saturday, Nov. 28th – No 2pm
***
Xmas Party new date: 12/19
Xmas Party location: Studio 1212
***
There are plenty of tags left on our Thompson Family giving tree! Come grab one (or a few) – just in time for Black Friday shopping!!!
All gift items should be returned UNWRAPPED by December 4th!


CF Blog November 27

Strength:

Flashback Friday to that time Brandon tackled "Death by Burpees" all by himselfFlashback Friday to that time Brandon tackled “Death by Burpees” all by himself

Hang Snatch 2-2-2-2-2

WOD: (from 8/16/14)
AMRAP 15
2 Bar Muscle-ups*
4 Power Snatches
6 Broad Jumps**

*MU Sub – 2 C2B pull-ups + 2 Dips
**jump, turn around, jump back

***

Thanksgiving Holiday Hours:

Friday, Nov. 27th – 8am, 10am, & 12pm
Saturday, Nov. 28th – No 2pm
***
Xmas Party new date: 12/19
Xmas Party location: Studio 1212
***
There are plenty of tags left on our Thompson Family giving tree! Come grab one (or a few) – just in time for Black Friday shopping!!!
All gift items should be returned UNWRAPPED by December 4th!


CF Blog November 28

WOD:photo-1
“Dom”
50 Calorie Row
10-9-8-7-6-5-4-3-2-1
Squat Cleans (100/75)
HSPU
50 Calorie Row

***

A Hero WOD for our own Dominic!

Check out this write-up from MarineWOD.com:

We are recognizing Dominic Davila for his service and sacrifice. “Dom” was born on July 5th, 1987 in Chicago Il. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s humvee rolled over a 100lb improvised explosive device. From the blast “Dom” lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained.

In his own words:
“It wasn’t until Dec. 2012 that I found CrossFit. My cousin Anthony had been telling me about Crossfit for awhile now but i thought it was something i wouldn’t be able to do because of my injuries. So I walked into a box that was ran by a fellow 2/8 Marine and haven’t looked back since. Once I started CrossFit, I knew it’s what I wanted to do. Over the past 2 years I have had to learn and adapt to what works for me and my disability. CrossFit has really changed my life and I want to share it with the rest of the world, with my primary focus on other disabled veterans.”
-Dominic

Davila exemplifies what it means to be a Marine and is an inspiration to everyone he meets. We recognize him for his service and sacrifices but also for the work that he continues to do with other disabled veterans today. Dominic has since founded the non-profit organization Paws4Warriors with the mission of; providing US Combat wounded veterans with service dogs specific to their disabilities and needs.

MarineWOD salutes you Dom, keep up the good work and keep crushing WODs! Semper fi Brother.

Please show help us recognize Cpl Dominic Davila by taking pictures and sending them to us at MarineWOD.com, post times on underneath the WOD or post on FaceBook, Instagram, Twitter #domWOD #dom #paws4warriors #marinewod @marinewod @paws4warriors

Please visit www.paws4warriors.org for more information on how you can support our disabled veterans.


CF Blog November 29

Skill/Practice: IMG_7876
15 minute Goat Work

WOD:
3 Rounds
400m Run
10 Pull-ups
10 Dips
20 Ball Slams (30/20)


November 30 – The Met

IMG_0993[hr] Ab Wheel


CF Blog November 30

Strength: IMG951189
Back Squats 3×8 @65-75%

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

Or

WOD: “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pull-ups

***

Momma’s Quote of the Week: “One of the most sincere forms of respect is actually listening to what another has to say.”—Bryant H. McGill

*

The Ultimate Christmas Giveback

This year, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the teen/tween age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by the first week of December (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.

If you have any questions or concerns, please email Liz (liznaum@gmail.com)

Additionally, Thompson is looking for a few volunteers this season.

If you are interested, check out the date and times below and email Mallory (msander@thompsoncff.org) at Thompson to sign up!

Holiday Volunteer Opportunities at Thompson
Sorting, Organizing, and Transporting Christmas Gifts:
December 2nd, 3rd, 4th, 7th, 8th, 9th, and 10th
*10 to 12
*1 to 3
Family Shopping Day @ Thompson Child Development Center, Clanton Road:
Tuesday, December 15th (setup day)
*10 to 12
*1 to 3
*3 to 5
Wednesday, December 16th (shopping day)
*8:30 to 11
*2 to 4
*4 to 6
Thursday, December 17th (shopping day/breakdown)
*8 to 10
*10 to 12
*1 to 4 (afternoon breakdown)
Family Shopping Day @ Family Services Center, Wendover Road:
Wednesday, December 16th (setup day)
*10 to 12
*1 to 3
*3 to 5
Thursday, December 17th (shopping day)
*9 to 11
*11 to 1
*1 to 3
*3 to 5
*5 to 7
Friday, December 18th (shopping day/breakdown)
*9 to 11
*11 to 1
*1 to 4 (afternoon breakdown)


December 1 – Freedom Park

FullSizeRender (2)[hr] 5 Rounds with stair run between each exercise
10 wall jumps
20 lunges
20 burpees
10 wall squats


CF Blog December 1

Strength:

The UCF crew at the Turkey TrotThe UCF crew at the Turkey Trot

Strength: Press 5×1 @~90+%

WOD:
4 Rounds
400m Run
20 Abmat Sit-ups
15 DB Push Presses (45/30)

***

Xmas Party: 12/19
Xmas Party location: Studio 1212

***

All Thompson Family gift tree items should be returned UNWRAPPED by December 4th!

***

Thompson is also looking for a few volunteers this season!

If you are interested, check out the date and times below and email Mallory (msander@thompsoncff.org) at Thompson to sign up!

Holiday Volunteer Opportunities at Thompson
Sorting, Organizing, and Transporting Christmas Gifts:
December 2nd, 3rd, 4th, 7th, 8th, 9th, and 10th
*10 to 12
*1 to 3
Family Shopping Day @ Thompson Child Development Center, Clanton Road:
Tuesday, December 15th (setup day)
*10 to 12
*1 to 3
*3 to 5
Wednesday, December 16th (shopping day)
*8:30 to 11
*2 to 4
*4 to 6
Thursday, December 17th (shopping day/breakdown)
*8 to 10
*10 to 12
*1 to 4 (afternoon breakdown)
Family Shopping Day @ Family Services Center, Wendover Road:
Wednesday, December 16th (setup day)
*10 to 12
*1 to 3
*3 to 5
Thursday, December 17th (shopping day)
*9 to 11
*11 to 1
*1 to 3
*3 to 5
*5 to 7
Friday, December 18th (shopping day/breakdown)
*9 to 11
*11 to 1
*1 to 4 (afternoon breakdown)