CF Blog November 2

Strength:

IMG_6314

Strict Press 5-5-5

WOD:
Every 5 Minutes for 20 Minutes Perform:
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

*each one is a sprint


New T-shirts are in!!  Get ’em while they’re hot!!

IMG_0784

$25 each…ladies tanks will be coming soon!


We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

*

Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.


CF Blog November 3

Strength:

IMG_6327

Back Squat 5-5-3-3-1-1

WOD:
3 Rounds
500m Row
21 Power Cleans (95/65)

***

IMG_0784
New T-Shirts are in!! $25!!

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be next Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym


CF Blog November 4

WOD:
AMRAP 20
3 Strict Pull-ups
6 Hand Release Push-ups
9 Wall Balls (20/14)

***

Photos from last week’s HalloWOD event are up and available on the BAW Photography site.  Check them out!!  

***

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

 


CF Blog November 5

WOD:

IMG_1790

400m Run
100m Farmer’s Carry (2/1.5)
800m Run
100m Farmer’s Carry (2/1.5)
400m Run

***

Don’t forget to turn back your clocks!!!


CF Blog November 6

Strength:

FullSizeRender 2

Push Press 5-5-5-5

WOD:
With a 16 Minute Running Clock:
2 Rounds
Min 1: Max Calorie Bike
Min 2: Rest
Min 3: Max Rep Rope Climbs
Min 4: Rest
Min 5: Max Calorie Row
Min 6: Rest
Min 7: Abmat Sit-ups
Min 8: Rest

CONDITIONING WOD:
5 Rounds
10 DB Push Presses
10 Box Jumps
15 KB Swings
25 Double Unders
400m Run

***

Momma’s Quote of the Week:  “The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”—Matt McGorry

*

Photos from last week’s HalloWOD event are up and available on the BAW Photography site.  Check them out!!  

***

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

 


CF Blog November 6

Strength:

IMG_6392

Squat Clean 1RM

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

***

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym

*

Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.


CF Blog November 8

Partner WOD:

Fokis Gr8ness Flyer

800m Med Ball Run
100 Lateral Plyo Skier Hops
50 Burpees
100 Ball Slams (30/20)
50 T2B
100 Lateral Plyo Skier Hops
800m Med Ball Run

CONDITIONING WOD:
EMOM 25
Min 1: 10 Burpees
Min 2: 15 Ball Slams
Min 3: 10 Calorie Row
Min 4: 15 Abmat Sit-ups
Min 5: 200m Run

***

Fokis will be at the gym today hitting up a WOD on his “Gr8ness Under Construction” tour.  Come meet him and sneak in a great WOD in the process!

A little from Fokis:

My name Fokis, I am a recording artist out of NYC that used to weigh 303lbs before I discovered Crossfit & The Paleo Diet. I am down 89lbs and my goal is to break the 200lb mark so I am traveling throughout the US hitting various boxes until I get there.  I am documenting my Crossfit journey/transformation for my documentary I am putting together called *Gr8nessUnder Construction*.  You can check out my promo video here https://youtu.be/N9AcI-8qEYE or on my website iamfokis.com which will give you a brief description of my story. You can also check out my Instagram/FB/Twitter which is @Fokeezy and you can get an idea of all the boxes I have visited so far (215).


CF Blog November 9

Strength:

IMG_6412

Back Squat 2-2-2-2-2

WOD:
Three 5 Minute Rounds for Max Reps
0:00-2:00 – 400m Run then Max Rep Double Unders
2:00-3:00 – Max Rep DB Push Presses (35/20)
3:00-4:00 – Max Rep Pull-ups
4:00-5:00 – Max Rep DB Hang Squat Cleans (35/20)
*Rest 5 Minutes Between Rounds

***

Note: We will be operating on a normal schedule for Veteran’s Day

*

The upcoming holiday schedule has been released!

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

*

We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be this Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym


CF Blog November 10

Strength:

photo-6

Power Snatch 3-3-3-3-3

WOD:
AMRAP 20
20 Calorie Row
15 Dips
10 DB Turkish Get-ups (45/30)

***

Happy Veterans Day to all of our Veterans.  Thank YOU for your service!!

We will be operating on a normal schedule today.


CF Blog November 11

WOD: “Willy”

DSC01285_2_Full

3 Rounds
800m Run
5 Front Squats (225/155)
200m Run
11 C2B Pull-ups
400m Run
12 KB Swings (2/1.5)

*

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

*

Gymnastics Clinic is TOMORROW!!!  There’s still time to sign up for the Handstand or Muscle-up clinic!!  You can sign up at the gym or by emailing Mie!! 


CF Blog November 12

WOD:

fullsizerender-3

3 Rounds
500m Row
15 Box Jumps (24/20)
15 Push-ups
5 Reverse Overhead Ball Toss (30/20)

***

Gymnastics clinic with Pamela Gagnon is today!! 


CF Blog November 13

Strength:

FullSizeRender 3

Back Squat 5-5-5

WOD:
3 Rounds
400m Run
20 Pull-ups
50 Double Unders

***

Momma’s Quote of the Week:  “Press on. Obstacles are seldom the same size tomorrow as they are today.”—Robert H. Schuller

*

The Ultimate Christmas Giveback

Once again, 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.

*Wish list items will be on display at the entrance of the gym by noon today!!!


CF Blog November 14

WOD:

DT

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Conditioning Cash Out: “Tabata” Calorie Bike
8 Rounds of 20 sec on/10 sec off
Score is total Calories

***

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

***

The Ultimate Christmas Giveback

Once again, 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.

*Wish list items are on display at the entrance of the gym!!!  Grab a tag or shop on your own – gifts for ALL ages are needed!!

***

Holiday Schedule

Thanksgiving:
Wednesday Nov 22 – no 7:30pm class
Thanksgiving Day – 8am ONLY
Friday Nov 24 – 8 and 9:30am ONLY

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY


CF Blog November 15

Partner WOD:
AMRAP 20
150m Row
15 KB Swings (1.5/1)
10 Burpees

*Partners Alternate Rounds

Core Cash Out: Partner Abs
15 T2B while partner holds a plank then switch
25 Med Ball Sit-up Throws each
25 Partner Leg Throws each
15 T2B while partner holds a plank then switch

CONDITIONING WOD:
EMOM 20
Min 1: 40 Sec Wall Balls 20 Sec Rest
Min 2: 40 Sec Abmat Sit-ups 20 Sec Rest
Min 3: 40 Sec Lateral Plyo Skier Hops 20 Sec Rest
Min 4: 40 Sec KB Swings 20 Sec Rest

***

Looking for something fun to do this Saturday, November 18??
Come on out and support Kyle in his next big boxing match!!!
Deets in photo below!

IMG_0363


CF Blog November 16

Strength:

IMG_6510

Front Squat 2-2-2-2-2

WOD:
5 Rounds
400m Run
10 Box Jumps (24/20)
10 DB Thrusters (45/30)

***

Great article from T-Nation…since we’re not all in our early 20s anymore ;):

Tip: The Number One Thing That Needs to Change

The longer you’ve been lifting hard, the more this advice applies.

Dealing With Wear and Tear

If you want to continue progressing, do your best to stay healthy and injury-free.

The human body has a great capacity to adapt, but it still has limitations. And if you’ve been lifting for 20-plus years, you likely have some wear and tear across your body. You likely built plenty of scar tissue and you’ve also become less efficient at producing collagen which makes it harder to heal. Your body can’t withstand the same type of stress that it could when you were younger and less experienced.

While there are some powerlifters who continue to be decent in their 40’s and even some in their 50’s and 60’s, they rarely keep progressing. And truth be told, except for those relying on performance-enhancing drugs, you’ll pretty much never see strength athletes perform at a high level past 40. On the other hand, you’ll see plenty of broken-down former elite lifters who all but stopped training because they’re too limited in what they can do.

Staying injury-free comes down to mindset. And that’s the number one thing that needs to change as you get older. While it’s hard to do, you should tone down the competitive spirit and stop trying to be the strongest in the gym.

Stop Competing With Your Former Self

Listen, I bench pressed 445 pounds in my thirties, snatched 315 in my late twenties, squatted and deadlifted 600 and front squatted 475. Decent weights for someone who was always pretty much 210-220 pounds.

Nowadays I can’t come close to these numbers, and if I tried it would destroy my shoulders. I simply can’t use super heavy weights anymore. Yet my physique is as good, if not better, than it was back then. I’m leaner now and I’m bringing my weight back up while staying lean. I do that by focusing on other variables to increase training stress.

read full article here…


CF Blog November 17

Strength:

This crew had a great time with Fokis on his visit!
This crew had a great time with Fokis on his visit!

Single Leg DL/RDL 8-8-8-8 (ea. leg)
(same side arm/leg)

WOD:
AMRAP 13
300m Row
15 Bumper Plate Ground to Overheads (45/25)
15 Sit-ups

***

The Ultimate Christmas Giveback

Once again, 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.

*Wish list items are on display at the entrance of the gym!!!

***

Looking for something fun to do tomorrow??
Come on out and support Kyle in his next big boxing match!!!
Deets in photo below

IMG_0363


CF Blog November 18

Viola

HERO-AlexViola

AMRAP 20 minutes:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

 


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

***

Tonight!

IMG_0363


CF Blog November 19

WOD:

IMG_0798

750m Row
Then
3 Rounds
15 Med Ball Cleans (20/14)
15 Push-ups
15 Vertical Plate Presses
50m Farmer’s Walk (1.5/1)
Then
750m Row


CF Blog November 20

Strength:

IMG_6616

Close Grip Bench Press
3-3-3-3-3

WOD: (from 12/2/16)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

*
CONDITIONING WOD:
AMRAP 20
400m Run
15 Wall Balls
15 Sit-ups
15 Box Jumps
15 KB Swings

***

Momma’s Quote of the Week:  “If a goal is worth having, it’s worth blocking out the time in your day-to-day life necessary to achieve it.”—Jill Koenig

*

Congrats to Kyle on a big win Saturday night!!  After all of the hard work and training that went into this fight, hoping you can relax and thoroughly enjoy Thanksgiving!!  

*

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY


CF Blog November 21

WOD: (from 7/9/12)

IMG_6626

“Spartan Warrior”
10-8-6-4-2
Muscle-ups
Squat Cleans (175/125)
HSPU

Cash Out: GUT WORK
3 Rounds
10 GHD Sit-ups
40 Flutter Kicks
20 Paloff Press (10. ea side)

***

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY

***

Looking to round out your holiday table with some healthy fixings?  Check out some recipe ideas from The Good Kitchen:

Thanksgiving The Good Kitchen

 

This time of year reminds us how much we have to be grateful for – those big, bold happenings in our lives and then those seemingly small, sweet moments we cherish forever.

What’s awesome is that we get the best of both of those worlds on Thanksgiving. Which is why it really is a special time to gather and connect with family and friends. And share a meal while we’re at it.

We’re sharing a couple of the TGK family’s favorite Thanksgiving recipes if you wish to prepare a meal or side dishes with good, clean, whole ingredients.

We believe in nothing but the best for a special meal like this. Gather, feast, and enjoy.

 

GLUTEN-FREE STUFFING (Serves Four)

  • ¾ cup Onion (Small Diced)
  • ¾ Carrot (Small Diced)
  • ¾ Celery (Small Diced)
  • ½ cup Walnuts(Chopped)
  • ½ cup Dried Cranberries
  • 3 tbsp Butter
  • 3 tbsp Rosemary (Chopped)
  • 1 tbsp Garlic (Chopped)
  • ½ cup Chicken Stock
  • 2 Gluten Free Bread (Recipe Follows)

Gluten Free Bread:

  • 1 cup Almond Flour
  • ½ cup Butter
  • ½ cup Egg
  • 1 tsp Baking Powder
  • 1 tsp Salt
  • 2 tsp Apple Cider Vinegar

INSTRUCTIONS

  1. Preheat oven to 350.
  2. Mix almond flour, baking powder and salt together in a bowl.
  3. Melt butter and mix with apple cider vinegar and egg.
  4. Add wet ingredients to dry and mix until consistent.
  5. Pour mixture into a loaf pan and bake at 350 for 30 to 45 minutes.

Stuffing:

  1. Heat a saute pan on medium high heat. Melt butter and add carrot, celery and onion. Sweat until slightly soft and aromatic. About five minutes.
  2. Add garlic and continue to cook for another minute.
  3. Crumble bread into a mixing bowl. Add vegetable mixture and remaining ingredients then fold together.
  4. Place mixture in a casserole dish and bake at 350 for 45 minutes.

 

GREEN BEAN CASSEROLE (Serves Four)

  • 2 cups Green Beans
  • 1 cup White Mushrooms (Sliced)
  • ½ cup Onion (Small Diced)
  • 1 tbsp Garlic (Minced)
  • 3 tbsp Butter
  • 2 cups Cashew Cream (Recipe follows)
  • Salt and Pepper to taste

For the Cashew Cream:

  1. Soak ½ cup cashews in 1 cup of water and place in refrigerator. For best results soak overnight or 4 hours minimum.
  2. Blend on high until smooth.

For the Casserole:

  1. Blanch green beans in boiling water for 30 seconds. Drain and reserve.
  2. Melt butter in a saute pan on medium high heat. Add onion and mushroom and saute until soft. About 5 minutes.
  3. Add garlic and continue to cook for another minute.
  4. Preheat oven to 350. Fold in green beans and cashew cream to mushroom and onion mixture. Pour into an oven safe casserole dish and bake for 30 min at 350.

CF Blog November 22

Partner WOD:

IMG_0695

(from 10/12/16)
2000m Row
50 Burpees
100 Ball Slams (30/20)
10 Turkish Get-ups (1.5/1)

Cash Out: Partner Mile For Time
*partners alternate 400s, each running two 400s to equal one mile total

CONDITIONING WOD:
EMOM 25
Min 1: Jump Rope
Min 2: Plank Hold
Min 3: Ball Slams
Min 4: 10m Shuttle Runs
Min 5: Rest

***

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**

Wednesday Nov 22nd – No 730pm Class
Thursday Nov 23rd (Thanksgiving Day) 800am Class ONLY
Friday Nov 24th 800am and 930am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 23 – Thanksgiving

WOD:

Image courtesy of crossfitrebels.com
Image courtesy of crossfitrebels.com

FGB Style
3 Rounds
Min 1: Double Unders
Min 2: Plank Hold
Min 3: KB Swings
Min 4: Wall Sit
Min 5: Rope Climbs
Rest 1 Min

***

Happy Thanksgiving!!

**Please Take Note of Our Thanksgiving Schedule – We Have Limited Holiday Hours This Week**
Thanksgiving Day:  800am Class ONLY
Friday Nov 24th: 800am and 930am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 24

Strength:

IMG_6402

Back Squat 3-3-3-3

WOD:
5 Rounds
10 T2B
10 Power Snatches (75/55)
10 Wall Balls (20/14)

***

Today’s Class Schedule: 8:00am and 9:30am Classes ONLY

***

Giving Tree:

There may not be many tags left on the tree, but there is still a great need of items!!  You can find the Thompson Family Wishlist posted at the front entrance of the gym.  There are tons of ideas on there to get you going for some Black Friday Shopping!!

Please return all items, unwrapped, by Monday, December 4th.

Thanks everyone!!!


CF Blog November 25

WOD:

ChrisCoffland

“Coffland”
w/30 min cap
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups

***

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

***

Don’t Forget to Get Out and SHOP SMALL Today!!!  

We have lots of gym members to support on this Shop Small Saturday!
#shoplocal

 


CF Blog November 26

Speed/Agility: 5-10-5 (Pro Short Shuttle)

img_6799

*4-6 attempts

WOD:
3 Rounds
25 Ball Slams (30/20)
400m Run
10 Burpees
15 T2B


CF Blog November 27

Strength:

Photo courtesy of Baw Photography
Photo courtesy of Baw Photography

Back Squat 5-5-5

WOD:
50-40-30-20-10
KB Swings (1.5/1)
Sit-ups

Cash Out: 1k Row

CONDITIONING PARTNER WOD:
6 Rounds
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run (together)

*Split reps as needed with one person working at a time. Runs are done
together.*

*

Momma’s Quote of the Week:  “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.”—Fitzhugh Dodson

*

An oldie but goodie from our friends at The Good Kitchen:

Kick Start 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?
  • If you can stay on track during the holidays, you can do it anytime. November and December tend to boast calendars that are chock full of activities, appointments, parties and work. If you prioritize healthy eating and fitness during this crazy season, you will give yourself the confidence of knowing that you can achieve this lifestyle at any point during the year.
  • You’ll have more energy for all sorts of holiday and winter activities. We’ve all been there – the post holiday-feast or post-holiday party haze – watching the day go by in sweatpants on the couch. Definitely enjoy a treat and a drink here and there, but try not to go crazy at parties or meals – that way you can take advantage of all of the fun that winter has to offer. Go skiing, skating, caroling, and enjoy the cold, fresh air!
  • Get yourself a fitness buddy and you can have fun supporting each other through the season. Having a partner in crime will help you stay on track with your workouts, plus you can swap healthy recipes or paleo baked goods! You can even share the gift of health with a gift certificate to The Good Kitchen and/or a local gym.
  • You can set to task on a much cooler New Year’s Resolution. Because let’s face it, the whole “I’m going on a diet January 1” is lame.

I know that the thought of eating healthy the next couple of months may seem daunting, but it doesn’t have to be! The Good Kitchen is a great way to help you stay on track this holiday season. Their pre-made meals take the thought and extra hassle out of nutritious meal prep. Plus, if you’re traveling to see family, they can ship meals to your destination so you don’t even have to worry about trying to eat healthy at Grandma’s house.

And, if you’re looking for some help in creating your own healthy and delicious holiday meals, check out Nom Nom Paleo and the Paleo Magazine.

Have a healthy and happy holiday season!


CF Blog November 28

Strength:

IMG_6740

Deadlift 2-2-2-2-2

WOD:
5 Rounds
15 Wall Balls (20/14)
50 Double Unders
15 Pull-ups

***

Christmas:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

*

The Ultimate Christmas Giveback

Once again, 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.

Please return all unwrapped donations to the gym by Monday, December 11!!!

*Wish list items are on display at the entrance of the gym!!!


CF Blog November 29

Partner WOD:

IMG_6769

AMRAP 35
400m Relay Run*
50 Box Jumps (24/20)
40 T2B
500m Relay Row**
30 Burpees

*Partner 1 runs 200m then partner 2 runs 200m
**Partner 1 rows 250m then partner 2 rows 250m

CONDITIONING WOD:
5 Rounds
1 min Calorie Row
1 min DB Push Presses
Rest 30 Sec
1 min Ball Slams
1 min KB Swings
Rest 30 Sec

***

Christmas Schedule:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

*

The Ultimate Christmas Giveback

Once again, 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.

Please return all unwrapped donations to the gym by Monday, December 11!!!

*Wish list items are on display at the entrance of the gym!!!


CF Blog November 30

Strength:

IMG_6776

Front Squat 1-1-1-1-1-1-1

WOD:
EMOM 20
Min 1: Ball Slams (30/20)
Min 2: DB Snatches (AHAP)
MIn 3: Calorie Bike
Min 4: Rest

***

Thanks to The Good Kitchen for sharing this Science Daily article – reminding us about the benefits of exercise…especially during this busy time of year!

One hour of exercise a week can prevent depression

A landmark study led by the Black Dog Institute has revealed that regular exercise of any intensity can prevent future depression — and just one hour can help.

Published in the American Journal of Psychiatry, the results show even small amounts of exercise can protect against depression, with mental health benefits seen regardless of age or gender.

In the largest and most extensive study of its kind, the analysis involved 33,908 Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over 11 years.

The international research team found that 12 percent of cases of depression could have been prevented if participants undertook just one hour of physical activity each week.

“We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression,” said lead author Associate Professor Samuel Harvey from Black Dog Institute and UNSW.

“These findings are exciting because they show that even relatively small amounts of exercise — from one hour per week — can deliver significant protection against depression.

“We are still trying to determine exactly why exercise can have this protective effect, but we believe it is from the combined impact of the various physical and social benefits of physical activity.

“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns. If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.”

The findings follow the Black Dog Institute’s recent Exercise Your Mood campaign, which ran throughout September and encouraged Australians to improve their physical and mental wellbeing through exercise.

Read full article here…


CF Blog December 1

Strength:

IMG_6785

Power Clean 3-3-3-3-3

WOD:
AMRAP 15
250m Row
10 Push Presses (155/105)
20 Sit-ups

***

New Limited Edition Tanks and Tees are IN!!!  $25 While Supplies Last!!

***

Christmas Schedule:
Ultimate Christmas Party – Saturday, Dec 16!
Sunday Dec 24 – 11am ONLY

Christmas Day – 10am (this is tentative)
Tue Dec 26 – 8, 9:30, and 11am ONLY
Wed Dec 27 – no 7:30pm

New Years:
Jan 1 – 10 and 12 ONLY

*

The Ultimate Christmas Giveback

Once again, 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.

Please return all unwrapped donations to the gym by Monday, December 11!!!

*Wish list items are on display at the entrance of the gym!!!