Meat.

So, why does it matter where our meat comes from? It’s all the same meat, right?

Well, let’s think about it for a sec. If eating grains and/or corn isn’t good for us, why would eating animals who eat grains and/or corn be good for us? Eat sick animals, you get sick. Simple logic. Better food = better health.

If you don’t necessarily “buy in” to all this grass fed, pasture-raised, wild-caught stuff (there are plenty of cheaper places to get meat… McDonald’s, Costco and Wal-Mart have made a gajillion dollars on that premise), check out any of the following movies or books for a snippet of reality: Food, Inc., Omnivore’s Dilemma, Fast Food Nation, Supersize Me…

When you’re growing up, you paint these pictures in your sweet little mind of happy cows out in the pasture. When you drive down the highway you see farms with cows huddled under a tree in the corner of a pasture. Rest assured more often than not, it ain’t like that. We’ll skip the ethical an environmental reasons, and just focus today on nutrition.

So, here are 7 nutritional reasons to eat better quality meats.
http://www.eat-real-food-paleodietitian.com/paleo-diet-and-pastured-grass-fed-meat.html

10/2… Skill: Wall Walks / Handstand Hold / Handstand Push-up. WoD: 4 Rounds of 5 pull-ups + 10 yard sales + 20 Extreme Jacks + 20 Mountain Climbers + 10 step ups + 5 burpees.

JWOD 2.10: 75 Second Side Plank Hold


bc 10/1

10/1… Speed/Strength: Prowler Pull/Push x5. WoD: 10 Rounds of 5 Ball Slams + 5 Sit Ups + 5 Box Jumps. Cash Out: Partner Run/Plank with Burpee Penalty.


Kicking Breast Cancer in the Face

The thought of someone suffering through breast cancer resonates with all of us.  The unfortunate truth is that everyone seems to have a connection – a co-worker, a friend, a relative – but for our own GM, Mike, breast cancer hit close to home when his mom, Christine was diagnosed a couple of years ago.  We caught up with Mike and his mom recently to get a better understanding of what it is like to go through this life-changing ordeal and what it is like to support a family member through it.

What was your initial reaction to the diagnosis?
Christine:
My initial reaction was disbelief, denial and then anger. I had defined myself by my active and healthy lifestyle. My numbers were always good (blood pressure, cholesterol, weight, BMI), I ate fresh and nutritious meals, exercised regularly and thought I had done everything possible to dodge any preventable disease.

Mike:
Maybe I was a little callous or even naïve when she first told me. My military training taught me that if something bad happens that you keep moving forward, you don’t give up, you overcome and adapt to any situation presented to you and you conquer it.  So, I think initially I tried to be as strong as I could and tell her not to waste time and energy worrying about it, just do what you have to do to beat this. No matter what the procedure is, you need to get treated and see this thing through. My mom is a Superwoman to me. If you think that I’m tough, then you haven’t met my mom yet. I’ve got nothing on her.  As long as I can remember she’s played in competitive tennis leagues, softball leagues, she’s even crossfitted 😉 I even have a memory of her coming home one night with a broken ankle because she was out hooping. She’s one tough cookie and I didn’t think this disease had a chance trying to mess around with my mom.  Maybe I could have shown a little more compassion upfront but I wanted to be a rock for her when I knew that was what she needed.

How has this experience changed your life?
Christine:
It changed my perspective of myself as a mother and caretaker. I was always the strong, invincible one taking care of everyone else. Having to depend on my children to take care of me was difficult to accept and humbling.

Mike:
It made me grow up fast.  I knew that if needed I was ready to take care of my mother and swap roles. If she ever needs me I will always be there.  The spare bedroom is ready! Ha

Who did you turn to for advice during this time?
Christine:
I had two great resources for advice: my sister, Carol, a two time cancer survivor, who from Dallas talked me through every step of the way; and my friend Janie, an oncology nurse here in Charlotte, who helped me select my surgical oncologist and translated my test results into clear language I could understand.

Mike:
My mom, of course ☺

Christine, what advice can you give to other women?
Get your annual mammogram. My tumor was discovered through a routine screening. When caught early, it’s your best chance for treatment and survival.

Mike, what advice can you give to others who are supporting a loved one?
Be there.  Whatever they need from you, do it. No questions asked.

Christine, where did you get your strength from?
As for strength, it’s part of my DNA. We are a family of survivors. My dad was a WWII Purple Heart recipient and POW; my son, a Marine with combat experience in the War on Terror in Iraq and Afghanistan; my sister conquered two separate cancers (sarcoma and carcinoma), and my mom battles Parkinson’s disease everyday. Besides, I was busy working, planning a wedding (Mike and Jen’s), and didn’t have time to indulge in self-pity or unnecessary worry.

Christine, what did you find to be the most helpful means of support from others?
The most helpful means of support was having my children step in, without being asked, to take care of me and the household duties (cooking, cleaning, etc.) while I was healing.

Christine, what do you want others to know about Breast Cancer? the process, early diagnosis, etc
Once you are diagnosed, there are decisions to be made. You must be an informed and educated participant in your own medical care. Weigh the risks and benefits of every treatment option offered; ask questions, get answers, do research, ask more questions, get more answers and then select the treatment course that is right for you. One size does not fit all and you must be a strong, relentless self-advocate.


CF Blog October 2

Start with 15 mins of goat work.

For this WOD you need to complete each amount in 1 min.  If you don’t finish
in the minute you just start on the next round and your score is total
reps. If you finish early you rest for the rest of the minute.

2 rounds
Row for 1 min (18/13cal)
20 KB swing for 1 min (2/1.5)

Rest 1 min

2 rounds of
20 Thrusters (95/65) in 1 min
30 double unders in 1 min

Rest 1 min

2 rounds of
15 Pullups in 1 min
30 pushups in 1 min

Rest 3-5 mins

End with Core work –
Plank front 1 min
Side 30/30
1 min med ball twists while maintaining a strict core
1 min bicycles

The thought of someone suffering through breast cancer resonates with all of us.  The unfortunate truth is that everyone seems to have a connection – a co-worker, a friend, a relative – but for our own GM, Mike, breast cancer hit close to home when his mom, Christine was diagnosed a couple of years ago.  We caught up with Mike and his mom recently to get a better understanding of what it is like to go through this life-changing ordeal and what it is like to support a family member through it.

What was your initial reaction to the diagnosis?
Christine:
My initial reaction was disbelief, denial and then anger. I had defined myself by my active and healthy lifestyle. My numbers were always good (blood pressure, cholesterol, weight, BMI), I ate fresh and nutritious meals, exercised regularly and thought I had done everything possible to dodge any preventable disease.

Mike:
Maybe I was a little callous or even naïve when she first told me. My military training taught me that if something bad happens that you keep moving forward, you don’t give up, you overcome and adapt to any situation presented to you and you conquer it.  So, I think initially I tried to be as strong as I could and tell her not to waste time and energy worrying about it, just do what you have to do to beat this. No matter what the procedure is, you need to get treated and see this thing through. My mom is a Superwoman to me. If you think that I’m tough, then you haven’t met my mom yet. I’ve got nothing on her.  As long as I can remember she’s played in competitive tennis leagues, softball leagues, she’s even crossfitted 😉 I even have a memory of her coming home one night with a broken ankle because she was out hooping. She’s one tough cookie and I didn’t think this disease had a chance trying to mess around with my mom.  Maybe I could have shown a little more compassion upfront but I wanted to be a rock for her when I knew that was what she needed.

How has this experience changed your life?
Christine:
It changed my perspective of myself as a mother and caretaker. I was always the strong, invincible one taking care of everyone else. Having to depend on my children to take care of me was difficult to accept and humbling.

Mike:
It made me grow up fast.  I knew that if needed I was ready to take care of my mother and swap roles. If she ever needs me I will always be there.  The spare bedroom is ready! Ha

Who did you turn to for advice during this time?
Christine:
I had two great resources for advice: my sister, Carol, a two time cancer survivor, who from Dallas talked me through every step of the way; and my friend Janie, an oncology nurse here in Charlotte, who helped me select my surgical oncologist and translated my test results into clear language I could understand.

Mike:
My mom, of course ☺

Christine, what advice can you give to other women?
Get your annual mammogram. My tumor was discovered through a routine screening. When caught early, it’s your best chance for treatment and survival.

Mike, what advice can you give to others who are supporting a loved one?
Be there.  Whatever they need from you, do it. No questions asked.

Christine, where did you get your strength from?
As for strength, it’s part of my DNA. We are a family of survivors. My dad was a WWII Purple Heart recipient and POW; my son, a Marine with combat experience in the War on Terror in Iraq and Afghanistan; my sister conquered two separate cancers (sarcoma and carcinoma), and my mom battles Parkinson’s disease everyday. Besides, I was busy working, planning a wedding (Mike and Jen’s), and didn’t have time to indulge in self-pity or unnecessary worry.

Christine, what did you find to be the most helpful means of support from others?
The most helpful means of support was having my children step in, without being asked, to take care of me and the household duties (cooking, cleaning, etc.) while I was healing.

Christine, what do you want others to know about Breast Cancer? the process, early diagnosis, etc
Once you are diagnosed, there are decisions to be made. You must be an informed and educated participant in your own medical care. Weigh the risks and benefits of every treatment option offered; ask questions, get answers, do research, ask more questions, get more answers and then select the treatment course that is right for you. One size does not fit all and you must be a strong, relentless self-advocate.


CF WOD October 2

Start with 15 mins of goat work.

2 rounds
Row for 1 min (18/13cal)
20 KB swing for 1 min (2/1.5)

Rest 1 min

2 rounds of
20 Thrusters (95/65) in 1 min
30 double unders in 1 min

Rest 1 min

2 rounds of
15 Pullups in 1 min
30 pushups in 1 min

Rest 3-5 mins

End with Core work –
Plank front 1 min
Side 30/30
1 min med ball twists while maintaining a strict core
1 min bicycles


CF Blog October 3

Strength: Clean and Jerk 1-1-1-1-1-1-1

WOD: AMRAP 15
5 Press (95/65) From the floor
10 Knees to Elbows
15 Wall Balls (20/14)
20 Lunges

One last look at last week’s PR board – Great Work Everyone!

 

 

 

 

 

 

 

 

 

 

October – Giving Back Continues all Month Long at UCF

While we are honoring Breast Cancer Awareness all month long, we will also be running a food drive for Second Harvest Bank through the month of October as well.  Saving Ta-Tas and feeding bellies – we are doing it all this month!

Here’s the scoop on the food drive:

Barrels and posters listing the acceptable foods should be delivered by today and we will be collecting donations through the 21st.  Here’s the catch UCFers, this food drive is more than just supporting a great charity, it is a COMPETITION.  Many Charlotte area Crossfit boxes are participating as well – the box with the most donations will receive $150 gift certificate to MDUSA provided by Paul Davis of East Charlotte.  Let’s go big!

Additionally, mark your calendars for October 20th from 9am-12, as there will also be an opportunity for UCF members to volunteer together at the Second Harvest Food Bank.  We’re looking for 15 volunteers. Please email Bryan if you’d like to help

We are off to a great start with our Facebook check-ins!!  Remember, you can check in each day and all UCF classes are eligible – Endurance, yoga, weightlifting, Open-gym, etc.  And, if you check in AT LEAST 5 times throughout the month, you will be entered into our drawing for a free membership!


CF WOD October 3

Strength: Clean and Jerk 1-1-1-1-1-1-1

WOD: AMRAP 15
5 Press (95/65) From the floor
10 Knees to Elbows
15 Wall Balls (20/14)
20 Lunges


10.4.12 Hills & Endurance class updates

Monday night crew.

10.4.12 Thursday night at 6:30 PM at AG track.

We will post on FACEBOOK and in the COMMENTS section of the Endurance blog at 5:30pm (no earlier) the night of Endurance if we will cancel it. If you dont hear/see anything, it’s ON!

Thursday’s WOD: Short hills and shorter hills sprints. Let’s get those legs even stronger.

Beginning November 5th (the weekend after the tiime change), the Endurance schedule and time will change. The new schedule will be as follows:

Monday PM at 5:30 at AG Track. If you show up at 6:30, no worries, you can still be in the picture.

Wednesday AM at 6:00 check the blog for location. Sometimes we will meet in the Pit and do a rowing WOD, a rowing and a running WOD, or we will be at the track. We will post the night before where Endurance will be meeting, and announce it in Monday night’s class as well.


(sorry about that, loyal readers… our site had some bugs that had to get worked out… hence the repeat post yesterday. What? You hadn’t noticed. Eh, read on then…)

How’d you like your October Benchmark today? Great way to keep track of your progress. We’ll work from here on getting those numbers up in the next 18 days or so. Good attendance and great effort will get you there. Just show up and we’ll help you with the rest.

Paleo peeps: Yesterday was your last daily log turn in. From here out, please turn your log in every 3rd day by Noon. So, you should be turning one in on Friday this week and Monday next week. I’ll remind you in the FB group. Good work thus far, primitives. There will be another opportunity for extra points this weekend. Stay tuned for details.

10/3… October Benchmark: Part 1, Tabata Squats + Push Ups + Sit Ups + Dips for total reps. Part 2, 1600m/600m Run.

JWOD 2.11 – 80 Second Side Plank Hold


bc 10/3

10/3… October Benchmark: Part 1, Tabata Squats + Push Ups + Sit Ups + Dips for total reps. Part 2, 1600m/600m Run.

JWOD 2.11 – 80 Second Side Plank Hold


CF Blog October 4

WOD option 1: “Flight Simulator”

For time: Unbroken Double-Under Pyramid
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD option 2: “Push Up / Box Jump ladder”

For Reps:
Minute One: 1 push up and 1 box jump
Minute Two: 2 push ups and 2 box jumps
Minute Three: 3 push ups and 3 box jumps….

POST WOD: GROUP STRETCH

 

 

 

 

 

 

 

Lindsay Rock Climbing in Yosemite

 

And the winner of our September Member Challenge is….

Alex Park!  Check in with Mike and the good peeps at Filthy Fifty Apparel for your free t-shirts!!!  Congrats!

MOGA Making Strides

If you are looking for something to do on October 20th, in addition to our volunteer day at Second Harvest Food Bank, MOGA has a team signed up to do the Making Strides Against Breast Cancer 5k Walk/Run and they would love for your to join them!  Check out the details below!

October 20th
5K walk/run
9:00am at the Nascar Hall of Fame
Team MOGA

To sign up to walk/run, visit: http://main.acsevents.org/site/TR?team_id=1247374&pg=team&fr_id=47518


CF WOD October 4

WOD option 1: “Flight Simulator”

For time: Unbroken Double-Under Pyramid
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD option 2: “Push Up / Box Jump ladder”

For Reps:
Minute One: 1 push up and 1 box jump
Minute Two: 2 push ups and 2 box jumps
Minute Three: 3 push ups and 3 box jumps….

POST WOD: GROUP STRETCH


Boone has joined in the Randomnosity… let’s see how we do:

A thermostat.

Does mobile advertising pay?

Typefaces distract drivers.

The Pixies.

Remember 1989 cell phones?

The Scroll Bar: 20 Years.

Bald is not only beautiful, but powerful as well.

The Beer Market.

Thirsty Work.

Best of 2012 European Beards & Mustaches.

Sweet Posters.

Surreal Worlds.

Pedal-less Bicycle.

Live Twitter in a Print Ad.

Wife Carrying.

Eat well while traveling.

Lastly 2 apps for good eatin’. This one. And this one.

10/4… AMRAP20 of 25 Jump ‘n Touch + 15 Step Ups + 10 Bar Rows. Plus all the running in between

JWOD 2.11 – 85 Second Side Plank Hold


bc 10/4

10/4… AMRAP20 of 25 Jump ‘n Touch + 15 Step Ups + 10 Bar Rows. Plus all the running in between.


CF Blog October 5

Strength: Snatch Balance 1-1-1-1-1-1-1

WOD: AMRAP 12 (from 6/29/10)
3 HSPU
6 KB Swings (2/1.5)
12 Ring Rows

POST WOD: FOAM ROLL

Donation Bin for Second Harvest Food Bank is in!  Let’s fill it up, folks!!  

Foods that are needed:
Canned Meats – Chicken, Turkey, Ham, Beef Stew
Canned Fish – Tuna, Salmon
Canned Fruits – Pears, Apples, Peaches
Canned Vegetables – Beans, Corn, Potatoes
Other Items – Peanut Butter, Pasta, Rice, Deluxe Mac and Cheese, Laundry and Dish Detergent, Shampoo and Deodorant, Dry cat and Dog Food

October Member Challenge – Don’t forget to “Check-in” to Ultimate on Facebook!!  Each check-in raises $$ for the Susan B. Komen Foundation.  Plus, you may just score yourself a free month’s membership.  Think Pink, win big!

 

She’s Baad

Wine and Design For Breast Cancer

On October 18th, Wine and Design is coming to Moga for a night of painting the picture below.  We will provide adult and non-adult beverages and small finger foods, but feel free to bring your own as well!!

You’ll follow along with a local artist who will give you stroke-by-stroke instructions on how to paint your chosen art piece. At the end of the night, you go home with your handmade masterpiece along with lots of great memories to share!

To top it all off, 25% of proceeds will be donated to Making Strides Against Breast Cancer!!!

Details:

When: October 18th, 7:00pm – 9:00pm
Cost: $40 / person
Location:
Moga Charlotte
2108 South Blvd, suite 202
Charlotte, NC 28203

Please invite friends, family, co-workers, etc to join you!!

There are only 24 spots available, so make sure you sign up online at Wine and Design


CF WOD October 5

Strength: Snatch Balance 1-1-1-1-1-1-1

WOD: AMRAP 12 (from 6/29/10)
3 HSPU
6 KB Swings (2/1.5)
12 Ring Rows


Nice work this morning, gang. Marisa names that one “SUB”. It’s an acronym. And let’s just say it has to do with Boone.

On the drive home this morning from BC, I noticed an exorbitant (word for the day) amount of drivers texting. While stopped. While driving. While smoking a cigarette. While ordering a chicken biscuit. While smacking their kid in the backseat. After muttering to myself about what an obviously poor choice texting while operating a vehicle is, I notice the position they’ve put their bodies in. You’ve noticed it too. Head looking down, maybe out to the right, glancing up occasionally (but never occasionally enough) at the red light. Slouched, twisted and caved in. Which reminded me of something… The most important MWOD ever (so sayeth Mr. Starrett). Check it out below. Modern people in modern times don’t need to accumulate modern physical ailments. Straighten up!

10/5… 1x 15 Lunges + 800m Run. 2x 10 Lunges + 400m Run. 4x 5 Lunges + 200m Run. Full Recovery between efforts. + 50 “Anytime” Burpees (break ’em up however you want, just do 50 during your workout).

JWOD 2.13 – 90 Second Side Plank Hold


bc 10/5

10/5… 1x 15 Lunges + 800m Run. 2x 10 Lunges + 400m Run. 4x 5 Lunges + 200m Run. Full Recovery between efforts. + 50 “Anytime” Burpees (break ’em up however you want, just do 50 during your workout).


CF Blog October 6

WOD: “Dae Han”
3 Rounds
800m Run w/45lb plate
3 Rope Climbs
12 Thrusters (135/95)

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Good luck to all of our competitors headed to Charleston this weekend for Integrity’s Revenge!!!  You make us proud!

Don’t forget, our Second Harvest Food Bank drive continues through the 21st and Check-in on Facebook for Breast Cancer continues through the end of the month!!!


CF WOD October 6

WOD: “Dae Han”
3 Rounds
800m Run w/45lb plate
3 Rope Climbs
12 Thrusters (135/95)


Timed running

Monday 10.8.12 at 6:30 at AG track.

Remember we will post to COMMENTS section of blog and FACEBOOK at 5:30 pm if the class has to be cancelled due to weather.

WOD

You can run a certain distance, knowing once you get to the end, you are done. Can you pace yourself based on a certain amount of time? You may find you work/run a bit differently this way.

:60 on/2 min off x 4

:45 on/:90 off x 4

:30 on/:60 off x 4

:15 on/:30 off x 4


“…practice makes permanent. PERFECT practice makes perfect.” So saith my high school basketball coach. Today you had a chance (or 110) to practice your Push Ups. Hope you made the best of it!

In case you missed it yesterday, we talked about push ups. Just wanna makre sure we’re all on the same page. If you missed yesterday’s reading, here’s your shot at redemption:

Let’s talk about Push Ups. They are a staple of any fitness regimen. They’re so basic that you’ve been doing them since you were a wee lad or lass. But are you getting the most out of your Push Ups? Let’s take a look. A lot of these points, you’ve certainly heard us say before. Actually, I’m quite sure we’ve mentioned all these at some point or another. But, for consistency’s sake, let’s just go ahead and put ’em all in one place. *I’m borrowing, re-arranging and modifying here.

1. Straight Head/Neck Position
A common mistake for people who are simply not strong enough to complete a push up (usually weak chest muscles), or simply have poor posture from working on a computer all the time. The head is forced forward and down in an effort to make the push up easier. I would recommend doing knee push ups until you can easily keep your head in line with your torso as you do the push up in a slow and controlled motion. Secondarily, doing regular (from toes) push ups to let yourself down to the ground, then pushing back up with knees placed on the ground. This will strengthen your push up.

2. Keep Shoulders Back & Stable
As some people do push ups they start shrugging their shoulders towards their ears, which forces more pressure on the triceps. Typically this is a result of weak chest muscles, or similar to the neck position, poor posture. Keeping your shoulders down, back, and stable will force your chest to work much harder, which will make the exercise more effective.

3. Hands Below Plane of Shoulders
If you have not developed your chest muscles, the chances are you will start your pushup with your hands above the plane of your shoulders. In other words before beginning a push up, the hands are placed above the shoulders, almost in the same horizontal plane as the head. Keep hand position slightly wider than shoulder width apart, next to the middle of the chest, which will properly work chest, shoulders, and triceps pretty equally so they all benefit.

4. Pressure on Outside of Hands
While push ups are a great exercise, they can easily cause overuse injuries, especially in the wrists. Put the pressure of the weight on the outside of your hands, not the bottom of your hand/wrist. The outside of your hand is very stable and strong, which explains why MMA fighters strike with the outside of their palm. You can pretend like you are gripping the floor to help keep the pressure off your wrists.

5. Hips and Torso Straight
In an effort to make the push up easier, sometimes you people either slouching their hip downward, or pushing their hips upward. By not keeping the hips and torso straight, the abs are almost taken out of the equation. Keep your hips in line with your torso to properly engage your abs and properly recruit the muscles as they were intended (chest, shoulders, triceps, and abs).

6. Full Range of Motion
I’ve heard a million times how you should never let your body dip below a 90 degree angle in your elbows. I think this came about because of shoulder concerns. In my opinion, I think you should use a full range of motion (just as with every other exercise) as long as it doesn’t hurt your shoulders. Try to get your chest to slightly graze the ground.

7. Controlled Tempo
This applies to most exercises along, with the full range of motion. Control the descent and push up forcefully. It’s cool if the positive phase is very quick in the beginning, but in general, a 1 second up, 2 second down count is ideal. Controlling the tempo dramatically reduces risk of injury and substantially increases muscle stimulation.

What about scaling? Never sacrifice the items above. Scale appropriately. Modify the movement or the volume, but not the quality of motion. Push Ups from the knees is a great modification. Another great modification is to work the negative “toward the ground” from your toes, then place knees on the ground to push back up. Incline Push Ups and Wall Push Ups will also begin to build the strength required to do full Push Ups.

Make ’em harder? Sure. Tricep Push Ups, Clapping (Plyometric) Push Ups, Dynamic Push Ups, One-Armed Push ups, One leg off the ground, Handstand Push Ups…

10/9… 20-19-18-17… 3-2-1 Push Ups, separated by Long Hill Run.

JWOD 2.17 – 110 Second Side Plank Hold


bc 10/8

10/8… 1) 21-18-15-12-9-6-3 of Squats + Dips + Yard Sales. 2) 3 Rounds of 1 min Wall Jumps + 1 min Hip Thrusters. 3) Ab Throwdowns.


CF Blog October 8

Strength: Push Press 2RM

WOD:
50 Air Squats
50 Back Extensions
20 Ring Dips
20 Deadlifts (185/125)
50 Double Unders
50 Ball Slams (30/20)
20 GHD Sit-ups
20 Pull-ups

Elyse

Momma’s Quote of the Week:  “This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; inits place is something that you have left behind…let it be something good.” ~Unknown

Don’t forget to get your “Save Second Base” t-shirts before they run out!!  ALL proceeds will be donated to Breast Cancer Research!


CF WOD October 8

Strength: Push Press 2RM

WOD:
50 Air Squats
50 Back Extensions
20 Ring Dips
20 Deadlifts (185/125)
50 Double Unders
50 Ball Slams (30/20)
20 GHD Sit-ups
20 Pull-ups


CF Blog October 9

Strength: Front Squat 2-2-2-2

WOD:
AMRAP 15
400m Run*
3 Cleans (185/125)
6 Box Jumps (24/20)
9 Hand Release Push-ups
Finish w/ 800m Run**

Integrity’s Revenge: Weekend in Review

If it seemed especially quiet this past weekend at the gym, it’s because a large contingent of Ultimate Crossfit peeps made their way down to Charleston to compete in the Integrity’s Revenge Garage Games event.

First, I just want to say how amazingly proud I was to call myself an Ultimate Crossfitter this weekend.  We certainly made a name for ourselves in Charleston – not just in the heart and determination that all of our competitors demonstrated, but also in the throngs of encouragement and support that were offered to heat after heat of UCF athletes throughout each day.  And after two grueling days of competition, tired and exhausted, everyone left with smiles on their faces.  (and EC with a podium finish!  Woot woot)

Second, I want to talk about two particularly amazing people, Bridget Bacon (a.k.a., Buddy the Elf) and Sherra Harrison, who in my opinion, should have won some sort of “Spirit of the Games” award.  Here’s why…

For starters, en route to Charleston, Jayme, Chelsea and I were involved in a pretty serious car accident on 77 outside of Columbia.  Fortunately, thanks to side airbags and Jayme’s ninja driving skills, aside from some bumps and bruises, no one was seriously injured.  But Jayme’s car was down for the count.  Thankfully, Bridget and Sherra, our roadside warriors, came to rescue us.  The lovely ladies whipped their car into the middle of the highway and immediately set to task transferring all of our belongings from Jayme’s car – ranging from foam rollers to alcohol and everything in-between – and tetrising it all somehow, back into Bridget’s car.

But, not only did Bridget and Sherra play the part of rescuers, they also provided everyone with much needed encouragement and positivity throughout the weekend.  Even in moments of frustration or disappointment, you could expect a laugh and a smile from our “Cleaning Ladies”.  Finally, when an injury kept Sherra from fully participating in the final WOD, instead of throwing in the towel, the two decided that Sherra’s sole responsibility would be to give Bridget a “victory lap” in the partner carry portion of the WOD, and you better believe that Bridget rode her like Seabiscuit!!  The two ladies just truly made the weekend much more enjoyable by providing some much needed levity to an otherwise intense competition.

And, to top it all off, Bridget also organized a pretty awesome Unicorn themed birthday party in honor of Mama Bear.  Hope you had an amazing birthday, Mama Bear!!!  We love you!

Great job this weekend everyone!!!  Proud of you all!


CF WOD October 9

Strength: Front Squat 2-2-2-2

WOD:
AMRAP 15
400m Run*
3 Cleans (185/125)
6 Box Jumps (24/20)
9 Hand Release Push-ups
Finish w/ 800m Run**


bc 10/9

10/9… 20-19-18-17… 3-2-1 Push Ups, separated by Long Hill Run.

JWOD 2.17 – 110 Second Side Plank Hold


CF Blog October 10

Skill: Work on falling out of a HS Walk

Gymnastics WOD:
3 Rounds of
20ft Handstand Walk
20 Jumping Lunges
1 Rope Climb

Strength: Bear Complex
5 Reps Max Weight
3 Reps Max Weight
1 Rep Max Weight

**Announcements!!**

Mark your calendars for Dec 1!!!  UCF is teaming up with the Charlotte Checkers to help raise money for the Wounded Warrior Project in the Checkers Crossfit Shootout
Register HERE 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Our Second Harvest Food Drive bin is looking a little empty, we would love for you to help fill it up!!!  We need the following items:

 Canned Meats – Chicken, Turkey, Ham, Beef Stew
Canned Fish – Tuna, Salmon
Canned Fruits – Pears, Apples, Peaches
Canned Vegetables – Beans, Corn, Potatoes
Other Items – Peanut Butter, Pasta, Rice, Deluxe Mac and Cheese, Laundry and Dish Detergent, Shampoo and Deodorant, Dry cat and Dog Food

Breast Cancer Awareness Month is in full swing and there are lots of way for you to help give:
We are selling Ultimate Crossfit “Save Second Base” t-shirts (guys’ and ladies’ styles) – shirts are $25 and ALL proceeds will be donated to the Susan B. Komen Foundation

And, don’t forget to “check-in” on Facebook for Breast Cancer awareness – each check-in raises $$ for the Susan B. Komen Foundation

 


CF WOD October 10

Skill: Work on falling out of a HS Walk

Gymnastics WOD:
3 Rounds of
20ft Handstand Walk
20 Jumping Lunges
1 Rope Climb

Strength: Bear Complex
5 Reps Max Weight
3 Reps Max Weight
1 Rep Max Weight


Today’s blog… just a few graphics I had lying around. Check ’em out.

1. “Where should I be feeling Planks?”

2. Fat is good.

3. Soda is bad.

Enjoy.

10/10… 1) AMRAP 16 of 8 Bulgarian Split Squats each side + 8 Lateral Dumbell Jumps + 4 Push Press, Right + Farmer’s Carry, Right + 4 Push Press, Left + Farmer’s Carry, Left. 2) AMRAP 5 of Goblet Squat/Plank, split between Partners. Switch every 10 Squats.

 

JWOD – 115 Second Side Plank Hold.


bc 10/10

10/10… 1) AMRAP 16 of 8 Bulgarian Split Squats each side + 8 Lateral Dumbell Jumps + 4 Push Press, Right + Farmer’s Carry, Right + 4 Push Press, Left + Farmer’s Carry, Left. 2) AMRAP 5 of Goblet Squat/Plank, split between Partners. Switch every 10 Squats.

 

JWOD – 115 Second Side Plank Hold.


10.11.12

10.11.12 @ 6:30 pm at AG Track

Remember, we will post on FB and in the COMMENTS section of the Endurance blog if we have to cancel class due to weather by 5:30 pm.

WOD:

SIX rounds for time OF:

10 Burpee Broad Jumps

11 Jumping Lunges

12 Tuck Jumps

SPRINT remaining distance around track.

Rest period will either be 90 seconds, OR we will partner up.


CF Blog October 11

Strength: Weighted Pull-ups 5RM

WOD:
3 Rounds of:
15 Thrusters (95/65)
15 Pull-ups

Finish with Group Stretch

Big Shout Out to Jennifer and Suzanne for representing UCF so well in their first big competition – you ladies rocked it and had the most amazing attitudes!  Proud of you both!

Reminders/Annoucements

Don’t forget to bring in an item to support our Second Harvest Food Drive – we only have a week and a half left!!!

Ultimate Crossfit’s effort to support Breast Cancer Awareness Month and give back to the Susan B. Komen Foundation continues through the end of the month.  You can help by Checking in on Facebook and/or purchasing a UCF “Save Second Base” t-shirt for $25 – ALL proceeds will be donated to the Komen Foundation!

Mark your calendars for October 27 – UCF Bowling Night!!!  Details will be posted tomorrow, but I will say this:  BEST COSTUME wins a prize!!

And don’t forget, on Dec 1, UCF is teaming up with the Charlotte Checkers to help raise money for the Wounded Warrior Project in the Checkers Crossfit Shootout
Register HERE


CF WOD October 11

Strength: Weighted Pull-ups 5RM

WOD:
3 Rounds of:
15 Thrusters (95/65)
15 Pull-ups


GMOs in snacks?

Part-time.

Here.

(In a hurry this morning. Feel free to add your own)

10/11… You just had to be there.

JWOD 2.19 – 120 Second Side Plank Hold


bc 10/11

10/11… You just had to be there.


CF Blog October 12

Strength: Snatch 1-1-1-1-1

WOD:
100 push-ups
100 KB Swings (1.5/1)
100 Double Unders
100 Abmat Sit-ups
*partition reps as needed

LOTS of info today!!  Read all the way through 

*Saturday, October 27th – Come out for a night of bowling with all of your favorite Ultimate Crossfit Peeps!!!  We will be headed to Ten Park Lanes at 7:30pm.  Make sure you dress in your Halloween best as the person with the best costume will win a prize 🙂

*FLYWHEEL CHARLOTTE is opening its doors to Ultimate Crossfit.  As a UCF member, you are entitled to:

  •  Endurance nights at every Tuesday evening at 6pm or 7:15pm for cycle
  •  Opportunity to purchase 10-class punch card for reduced rate of $18 per ride
  • 45 minutes of interval cardio to add to your workout schedule

Check them out at FLYWHEEL CHARLOTTE

*Don’t forget to bring in an item to support our Second Harvest Food Drive – we only have a week and a half left!!!

*Ultimate Crossfit’s effort to support Breast Cancer Awareness Month and give back to the Susan B. Komen Foundation continues through the end of the month.  You can help by Checking in on Facebook and/or purchasing a UCF “Save Second Base” t-shirt for $25 – ALL proceeds will be donated to the Komen Foundation!

 

 

 

 

Lastly, MOGA Charlotte is selling $20 Raffle Tickets for some really great prizes – all proceeds will go towards Making Strides Against Breast Cancer!  Check out Moga Charlotte‘s Blog for prize listings and how to purchase!


CF WOD October 12

Strength: Snatch 1-1-1-1-1

WOD:
100 push-ups
100 KB Swings (1.5/1)
100 Double Unders
100 Abmat Sit-ups

*partition reps as needed


CF Blog October 13

WOD:
“300”
25 Pull-ups
50 Deadlifts 135#
50 Push-ups
50 Box Jumps 24”
50 Floor Wipers 135#
50 One Arm KB Clean and Press 1 pood
25 Pull-ups
“She just may be a fireman”…congrats to Ivy and Katie on their first competition!

*Saturday, October 27th – Come out for a night of bowling with all of your favorite Ultimate Crossfit Peeps!!!  We will be headed to Ten Park Lanes at 7:30pm.  Make sure you dress in your Halloween best as the person with the best costume will win a prize :)

*FLYWHEEL CHARLOTTE is opening its doors to Ultimate Crossfit.  As a UCF member, you are entitled to:

  •  Endurance nights at every Tuesday evening at 6pm or 7:15pm for cycle
  •  Opportunity to purchase 10-class punch card for reduced rate of $18 per ride
  • 45 minutes of interval cardio to add to your workout schedule

Check them out at FLYWHEEL CHARLOTTE

*Don’t forget to bring in an item to support our Second Harvest Food Drive – we only have a week and a half left!!!

*Ultimate Crossfit’s effort to support Breast Cancer Awareness Month and give back to the Susan B. Komen Foundation continues through the end of the month.  You can help by Checking in on Facebook and/or purchasing a UCF “Save Second Base” t-shirt for $25 – ALL proceeds will be donated to the Komen Foundation!

NO EXCUSES VITALITY CHALLENGE, FEATURING KYLE MAYNARD

Date: NOVEMBER 3, 2012
Time: 9a-4p

Location: CrossFit Vitality, Concord, NC
Registration: Opens Thursday, August 30th at 10a

Have you thought about competing in a CrossFit event, but haven’t done it yet?  What’s stopping you?  Feel unprepared?  Intimidated by the arena and other athletes?  Scared to fail?  Afraid to even try?  No more excuses!  CrossFit Vitality is hosting an event specifically geared towards first-time and scaled competitors.  This will be a friendly, encouraging environment and the perfect opportunity for you to challenge yourself!
Following the competition, there will be two keynote speakers. Motivational speaker, author, entrepreneur, and athlete Kyle Maynard is a role model of strength.  Kyle was born a congenital amputee and has faced challenges and battled against the odds for his entire life.  According to his website, “Kyle Maynard’s No Excuses keynote is teaching audiences around the world that there are no worthy excuses.  No matter how challenging your difficulties may seem, everyone has the ability to overcome; Kyle will show you how.” Kyle is an accomplished CrossFitter who owns his own box. He has competed in both weightlifting and CrossFit events, so what’s your excuse?


CF WOD October 13

WOD:
“300”
25 Pull-ups
50 Deadlifts 135#
50 Push-ups
50 Box Jumps 24”
50 Floor Wipers 135#
50 One Arm KB Clean and Press 1 pood
25 Pull-ups


CF Blog October 14

WOD:
4 Rounds of:
300m Row
10 GHD Sit-ups
50m Farmer’s Walk (1.5/1)
10 Burpees

Finish w/ group Foam Roll/mobility work

The ladies representing UCF “Save Second Base” @ the Charlotte Copperheads game Friday night

*Saturday, October 27th – Come out for a night of bowling with all of your favorite Ultimate Crossfit Peeps!!!  We will be headed to Ten Park Lanes at 7:30pm.  Make sure you dress in your Halloween best as the person with the best costume will win a prize 

FLYWHEEL CHARLOTTE is opening its doors to Ultimate Crossfit.  As a UCF member, you are entitled to:
*Endurance nights at every Tuesday evening at 6pm or 7:15pm for cycle
*Opportunity to purchase 10-class punch card for reduced rate of $18 per ride
*45 minutes of interval cardio to add to your workout schedule

Check them out at FLYWHEEL CHARLOTTE

*Don’t forget to bring in an item to support our Second Harvest Food Drive – we only have a week and a half left!!!

*Ultimate Crossfit’s effort to support Breast Cancer Awareness Month and give back to the Susan B. Komen Foundation continues through the end of the month.  You can help by Checking in on Facebook and/or purchasing a UCF “Save Second Base” t-shirt for $25 – ALL proceeds will be donated to the Komen Foundation!

NO EXCUSES VITALITY CHALLENGE, FEATURING KYLE MAYNARD

Date: NOVEMBER 3, 2012
Time: 9a-4pLocation: CrossFit Vitality, Concord, NC
Registration: Opens Thursday, August 30th at 10a


CF WOD October 14

WOD:
4 Rounds of:
300m Row
10 GHD Sit-ups
50m Farmer’s Walk (1.5/1)
10 Burpees

Finish w/ group Foam Roll/mobility work


10.15.12 Pacing

10.15.12 @ 6:30 pm at AG Track

Don’t forget, if the WOD is canceled because of weather, I will post it on FB and in the COMMENTS section of the Endurance blog at 5:30 PM

WOD

6-8 x 400 meters

Working on PACING. Goal is to have each 400 meter interval within 3 seconds…or else!

We will try to figure out a time to shoot for and adjust from there.

 


CF Blog October 15

WOD:

Crossfit Total
Squat 1RM
Press 1RM
Deadlift 1RM

Momma’s Quote of the Week:   “I’ve always believed that if you put in the
work, the results will come.”—Michael Jordan

 

 

 

Congratulations to Mie, our very own Snatch Dragon, who won the North Carolina weightlifting Championship!!!  She scored a gold medal in the 53kg class and best lifter overall!!

 

*Saturday, October 27th – Come out for a night of bowling with all of your favorite Ultimate Crossfit Peeps!!!  We will be headed to Ten Park Lanes at 7:30pm.  Make sure you dress in your Halloween best as the person with the best costume will win a prize 

FLYWHEEL CHARLOTTE is opening its doors to Ultimate Crossfit.  As a UCF member, you are entitled to:
*Discounted Rides every Tuesday evening at 6pm or 7:15pm for cycle
*Opportunity to purchase 10-class punch card for reduced rate of $18 per ride
*45 minutes of interval cardio to add to your workout schedule

Check them out at FLYWHEEL CHARLOTTE

*Don’t forget to bring in an item to support our Second Harvest Food Drive – we only have a week and a half left!!!

*Ultimate Crossfit’s effort to support Breast Cancer Awareness Month and give back to the Susan B. Komen Foundation continues through the end of the month.  You can help by Checking in on Facebook and/or purchasing a UCF “Save Second Base” t-shirt for $25 – ALL proceeds will be donated to the Komen Foundation!

NO EXCUSES VITALITY CHALLENGE, FEATURING KYLE MAYNARD

Date: NOVEMBER 3, 2012
Time: 9a-4pLocation: CrossFit Vitality, Concord, NC
Registration: Opens Thursday, August 30th at 10a 

MOGA Charlotte is selling $20 Raffle Tickets for some really great prizes – all proceeds will go towards Making Strides Against Breast Cancer!  Check out Moga Charlotte‘s Blog for prize listings and how to purchase!

UCF was represented well at Barbells for Boobs 🙂

 


CF WOD October 15

WOD:

Crossfit Total
Squat 1RM
Press 1RM
Deadlift 1RM


A link for today. Nice little write-up on a local farm modpaleo uses for its beef and pork supply. Know where your food comes from. Why and is it worth it…

Click here.

10/15… WoD1: AMRAP 15 of 5 Knees to Elbows + 10 Push Ups + 15 Dips. WoD2: 10 minute plank. Can perform any plank variation. Each time athlete drops, run 200m.

JWOD 2.22 – 135 Second Side Plank Hold


FLYWHEEL CHARLOTTE is opening its doors to Ultimate Crossfit.  As a UCF member, you are entitled to:
*$15 Rides every Tuesday evening at 6pm or 7:15pm for cycle
*Opportunity to purchase 10-class punch card for reduced rate of $13.50 per ride
*45 minutes of interval cardio to add to your workout schedule

Check them out at FLYWHEEL CHARLOTTE


CF Blog October 16

WOD: Rotate Partners (3 Partners)
5 Rounds of:
In 1 minute
5 Burpees then Max Rep Wall Balls (20/14) in whatever time is left in the minute

2 minute rest, then

5 Rounds of
In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps (24/20) in whatever time is left in minute

*each partner rotates 5 times

*We are still in need of peeps for Saturday’s volunteer day at the Second Harvest Food Bank – it’s only from 9-12!!  Contact Bryan for more info!! 

*Don’t forget to bring in an item to support our Second Harvest Food Drive!!!

*Check-In on Facebook to raise $$ for Breast Cancer Awareness!

Meet Steven Taylor!!  Our member of the week!

How long have you been doing Crossfit?
A year and a half.

What is your favorite WOD or lift?
Any workout where I beat Lizzy Ervin!  (“Murph” – even though it still takes me the better part of an hour).

What do you do outside of the gym (occupation, hobbies, etc.)?
Father to two very energetic boys – Hunter & Michael; Moe’s Southwest Grill franchisee.

What keeps you coming back to UCF?
I am addicted to the way Crossfit makes me feel at the end of the workout AND the people are great!

Any hidden talents or skills?
Heavy sweating, guitar, double unders (< 100 still).


CF WOD October 15

Rotate Partners (3 Partners)
5 Rounds of:
In 1 minute
5 Burpees then Max Rep Wall Balls (20/14) in whatever time is left in the minute

2 minute rest, then

5 Rounds of
In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps (24/20) in whatever time is left in minute

*each partner rotates 5 times


ULTIMATE CROSSFIT BOWLING NIGHT!!!

Saturday, October 27th at 7:00pm
10 Park Lanes, 1700 Montford Dr., Charlotte, NC 28209
It’s about time for us to get together outside the gym for a little group outing, Lebowski style. We are going to rent out some lanes from 7-9pm, kick back with some white russians, a little chow and throw some strikes. Oh, and it will be Halloween weekend so feel free to come decked out  in your costume. If you are interested in coming out please email Whitney @ art@preslarstudios.com


bc 10/16

10/16… 800m Run + 40 Squats + 20 Situps + 20 Fire Hydrants / 400m Run + 30 Squats + 15 Situps + 15 Fire Hydrants / 200m Run + 20 Squats + 10 Situps + 10 Fire Hydrants

JWOD 2.24 – 145 Second Side Plank Hold


BRING A FRIEND DAY Wednesday! Grab a buddy and bring ’em out to see what you’re up to in the Park.

Paleo Peeps*… checkin’ in. How are things going? Are you getting the hang of this? We’re 3 weeks into this thing. What are your experiencing?

*We’ve had a couple folks recently slip out of the running… the rest of you stay strong. It’s not long now…

10/16… 800m Run + 40 Squats + 20 Situps + 20 Fire Hydrants / 400m Run + 30 Squats + 15 Situps + 15 Fire Hydrants / 200m Run + 20 Squats + 10 Situps + 10 Fire Hydrants

JWOD 2.24 – 145 Second Side Plank Hold


CF Blog October 17

Strength: Bench 3-3-3-3

WOD: (in btwb under: power cleans, toes-to-bars, runs)
3 Rounds
5 Power Cleans (155/105)
10 Toes 2 Bar
200m Sprint
5 Power Cleans (155/105)
10 Toes 2 Bar
200m Sprint
1 min rest

Laura

 

 

 

 

 

 

 

 

 

With the paleo lifestyle increasing in popularity, a number of paleo food services have emerged in response to the demand. Check out this article from our friends at modPALEO and find out why Ultimate Crossfit stands behind and supports the company’s products and its people.

Hickory Nut Gap Farm Meats: Organic, Local, & Family Operated

Nestled in the town of Asheville, the Hickory Nut Gap farm has been a family owned and operated business since 1918.  It also happens to be where Amber travels to pick up the organic, grass-fed meat she uses in her modPALEO meals.  If you are questioning the 6 hour round trip each week, let’s check out why this farm is so special and what makes the trip worth it to Amber and her modPALEO customers.

For starters, one of the greatest attributes that Hickory Nut Gap boasts is its grass-fed meats:

“Hickory Nut Gap Meats animals consume only their mothers milk and forages during their entire life while rotationally grazing on pasture. This production model eliminates the need for administering subtherapeutic antibiotics. If an animal were to become sick it would be treated as needed but not allowed to enter our meat supply. Growth hormones are never used here at Hickory Nut Gap Meats. Hickory Nut Gap Meat’s animals are handled using low stress handling methods and are minimally hauled to one of the two nearest processors for harvest. Both of the processors we use have passed reviews by Animal Welfare Approved, meaning they meet the highest welfare standards for the animals we have processed there.”

But are these organic meats really worth the extra money, time and effort?  We think so.  In fact, research indicates that beef may be the most important protein to buy organic.  For one, many pollutants and heavy metals that conventional cows are exposed to are fat soluble, meaning that they are very present in those fatty cuts of steak and beef that you’ve scored on sale from the grocery store.  Additionally, “‘research suggests a strong connection between some of the hormones given to cattle and cancer in humans, particularly breast cancer,’ says Samuel Epstein, M.D., professor emeritus of environmental and occupational medicine at the University of Illinois at Chicago School of Public Health.  Specifically, the concern is that the estrogen-like agents used on cattle could increase your cancer risk, adds Ted Schettler, M.D., science director at the Science and Environmental Health Network.” (Huffingtonpost.com)

What’s more, the overuse of antibiotics in conventional meats encourages antibiotic-resistant bacteria strains.  And, “because the antibiotics we feed animals are similar to those for humans, the evolution of antibiotic-resistant bacteria strains is a serious public health threat.” (Princeton.edu)

Have we caught your attention yet?  Scary stuff.  Fortunately, there are still local farms like Hickory Nut Gap that provide an all-natural, organic alternative to the conventional, hormone and antibiotic induced products that head the market.

We recently caught up with the peeps over at Hickory Nut Gap and were able to ask them a few questions regarding their products and their business ideals:

What makes Hickory Nut Gap stand apart from other farms?
We are a fourth generation family farm and our mission is to connect people to sustainable agriculture through our farm.  We are a highly diversified farm and have developed unique production models for grass-fed beef, pastured pork and poultry, apples, blueberries, blackberries, and raspberries.  Our farm store offers local grass-fed beef and pork, and u-pick opportunities on all the berries. 

With the advent of chemically enhanced meats and produce, can you tell us why grass-fed and organic products are so important to you?
The organic fundamentals of biodiversity and respect for the natural landscape are central to how we farm.  These concepts will ultimately lead to healthier people and a better environment for us to live in.  By teaching people about the complexities of agriculture, we also can give them a better understanding of where there food comes from.

What would you like consumers to know about your business?
We have a farm store that we would love them to come visit when they are in the Asheville area.  For directions check out www.hickorynutgapfarm.com

What is your partnership like working with Amber and modPALEO?  What can you say about her business ideals and standards?
Amber and modPALEO have been exceptionally easy to work with and they “get it” when it comes to their driving philosophy.  As farmers and entrepreneurs, the day-to-day life on a farm can get a bit hectic.  Amber has always been completely understanding of what it takes to get this unique product to her customer.  The ideals she exhibits are top notch.

In many ways, modPALEO mirrors the ideals of Hickory Nut Gap – it is a small local business, using only the best local, organic products available – making for a perfect partnership.

So do you know where your food comes from?  If you’re a modPALEO customer you do – Amber not only lists ingredients on her meals, but she also lets you know the sources so you know what you’re getting is wholesome, Paleo and delicious.

If you’re interested in Amber and modPALEO, check out the modPALEO site!


CF WOD October 17

Strength: Bench 3-3-3-3

WOD: (in btwb under: power cleans, toes-to-bars, runs)
3 Rounds
5 Power Cleans (155/105)
10 Toes 2 Bar
200m Sprint
5 Power Cleans (155/105)
10 Toes 2 Bar
200m Sprint
1 min rest


Ever find yourself in a fitness rut? You just can’t seem to find the time; it’s too early to wake up; didn’t get enough sleep; too much work; been travelling too much; just don’t feel like it… the excuses are endless. And I’ve heard them all. And, really, they’re just that: excuses. It’s just a matter of priorities. Confession: I have these too. Hell, I’m in one right now. The rut is inevitable. It happens. The important part is that you get out of the rut. But how? It’s not that hard. Prioritize it. Prioritize fitness. And your health. You only ride this big merry-go-round once. Figure out how you can make it a priority. Nothing is more important than you. Not even your job. Go to bed early, set your alarm and get your ass out of bed. You know you feel better when you do.

10/17… Bootcamp Race.

JWOD 2.25 – 150 Second Side Plank Hold


bc 10/17

10/17… Bootcamp Race.

JWOD 2.25 – 150 Second Side Plank Hold


10.18.12 A pyramid of sorts

Post – wod stretching on Monday night

10.18.12 @ 6:30 pm at AG track

Will post to COMMENTS section and FB of any weather-related change at 5:30 PM

WOD:

Downward pyramid of running consisting OF:

1000-800-600-400-200

 


CF Blog October 18

Strength: Bent Row 3-3-3-3

WOD:
AMRAP 15
5 Deadhang pullups
10 hand release pushups
15 abmat situps
15/30ft suicide – Start, go to 15, go back, touch, go 30 ft, go back touch.

When’s the last time you felt like this after a workout?

Facebook relationship status update: “It’s Complicated”

Do you “like” us?  Make sure you’re getting our updates!  

Facebook has recently revamped some of its settings so if you want to get all of our latest updates, we’ve been informed that you have to do the following: hover the mouse on the “Like” button near our name. In the drop-down menu select “ADD TO INTEREST LISTS”, and then create an interest list (and make a name for your favorite sites). When you select that interest list you will see ALL of our posts and you won’t miss anything about the upcoming release. Be sure to go through and add all pages that you want in your feed.

*We are still in need of peeps for Saturday’s volunteer day at the Second Harvest Food Bank – it’s only from 9-12!!  Contact Bryan for more info!! 

*Don’t forget to bring in an item to support our Second Harvest Food Drive!!!

*Check-In on Facebook to raise $$ for Breast Cancer Awareness!


CF WOD October 18

Strength: Bent Row 3-3-3-3

WOD:
AMRAP 15
5 Deadhang pullups
10 hand release pushups
15 abmat situps
15/30ft suicide – Start, go to 15, go back, touch, go 30 ft, go back touch.


Random. Party. Random.

Do you konw who Ian Mackaye is? Then you’ll appreciate this from him on voting.

Your very own DJ console fo’ yo’ crib.

Chuck Yeager celebrate the 65th Anniversary of breaking the sound barrier by… breaking the sound barrier. At age 89.

Top 5 foods that should NOT be illegal.

Good article from modpaleo about local grassfed meat. (I know… sorry)

Will watching these sad bears get fat finally make you put down the soda?

What is Armageddon?

Camera emphasizes time over space.

From the “Huh?” Department: e-commerce in person… the e-tailer.

10/18… Rotate Partners: 5 Rounds of… In 1 minute complete 5 Burpees then Max Rep Squats in remainder of minute. 2 minute rest. 5 Rounds of… In 1 minute complete 5 Push-ups then Max Rep Wall Jumps in remainder of minute. *each partner rotates 5 times.

Introducing JWOD 3.0 – The L-Sit! Check out this video for some tips for L-Sit Progressions.
JWOD 3.01- 30 Second L-Sit Hold


bc 10/18

10/18… Rotate Partners: 5 Rounds of… In 1 minute complete 5 Burpees then Max Rep Squats in remainder of minute. 2 minute rest. 5 Rounds of… In 1 minute complete 5 Push-ups then Max Rep Wall Jumps in remainder of minute. *each partner rotates 5 times.


CF Blog October 19

Strength: OHS 3-3-3-3

WOD:
3 Rounds
30 Double Unders
250m Row
20 Ball Slams (30/20)
15 KB Swings (1.5/1)
10 Ring Rows

AH

It’s Overhead Squat Day!!

Here are some pointers for you to keep in the back of your mind so that you can make the most of today’s strength WOD.

  • The big thing to remember is that this movement is first and foremost a squat.  That being said, if you are not yet comfortable with squatting to full range of motion or squatting without dropping your chest significantly, then adding the element of stabilizing weight overhead will not help you to achieve these points of performance.  So, it is totally ok if your strength for the day is simply working on perfecting your squat or if your PR for the day is perfect form with a PVC!   Building a strong foundation is so much more important than weight (and when you do add weight, you’ll be able to move so much more than you would without good form)!
  • Your grip placement on the bar should be about where you would grip the bar for a snatch
  • “Active shoulders” – if you hear your trainer shouting this cue, it means that you should push the bar up as high as you can and try to squeeze your shoulders to your ears.  Another cue that I like to use is “make your armpits face forward” – when you rotate your armpits forward, you engage the larger, stabilizing muscle groups (like your traps) instead of relying on your smaller shoulder muscles.
  • The bar should be positioned over your heels – you will have to deliberately pull it back while you squat to maintain this position over your heels.
  • Lock out your elbows!
  • The overhead squat is all about core stability – make sure that you maintain a tight core throughout the movement.
  • Lastly, like all of the squats we do in CrossFit, make sure you break parallel at the bottom of your OHS and drive up through your heels to stand at full extension at the top.

Ok, who’s ready to add to that PR board?


CF WOD October 19

Strength: OHS 3-3-3-3

WOD:
3 Rounds
30 Double Unders
250m Row
20 Ball Slams (30/20)
15 KB Swings (1.5/1)
10 Ring Rows


Smoked upper body: Check.

Smoked legs & legs: Check.

Have a great weekend, gang!

*Any suggestions/desires/thoughts on next week’s programming? We’re listening…

10/19… 100 Reps divided any way among Dips, Push Ups & Bar Rows (at least 25 of ea). 10 min AMDAP 100m Sprint (with walk back as recovery).

JWOD 3.02 – 35 Second L-Sit Hold


bc 10/19

10/19… 100 Reps divided any way among Dips, Push Ups & Bar Rows (at least 25 of ea). 10 min AMDAP 100m Sprint (with walk back as recovery).

JWOD 3.02 – 35 Second L-Sit Hold


CF Blog October 20

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

 

Max and Suzy at last week’s Spartan Race – I know Mr. Hirst has been hobbling around this week, how is everyone else recovering from the race?  Any event pics or stories you’d like to share?

 

 

 

 

 

 

 

And one last look at last week’s PR board…still 2 days to add to this week’s!!


CF WOD October 20

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


CF Blog October 21

A. 3 x Max Rep Dead Hang Pullups – Start Sets every 2 mins – No kipping.
Use bands if you can’t do more than 8 reps
Rest 2 mins

B. 3 x Max Rep Pushups – Start sets every 2 minutes.  No resting
anywhere, has to be constant motion.  A one second pause to get breath is
fine, sitting at the top of the pushup isn’t.
Rest 2 mins

C. 4 x 500m Row Repeats – Start Every 4 mins
Rest 2 mins

D. 4 x 400m Run Repeats.  Start each one every 4 mins
Rest 2 mins

Just wanted to give a big shout out to all of the UCF peeps who volunteered at the Second Harvest Food Bank and/or supported the Making Strides for Breast Cancer Walk yesterday.  We are so proud and fortunate to have such amazing members – you are what makes Ultimate Crossfit so special!  Thank you for all that you do!

Kelsey and Amanda

 

 

 

Mike J

 

 

 

 

 

 

 

 

Jennifer R.

 



CF WOD October 21

A. 3 x Max Rep Dead Hang Pullups – Start Sets every 2 mins – No kipping.
Use bands if you can’t do more than 8 reps
Rest 2 mins

B. 3 x Max Rep Pushups – Start sets every 2 minutes.  No resting
anywhere, has to be constant motion.  A one second pause to get breath is
fine, sitting at the top of the pushup isn’t.
Rest 2 mins

C. 4 x 500m Row Repeats – Start Every 4 mins
Rest 2 mins

D. 4 x 400m Run Repeats.  Start each one every 4 mins
Rest 2 mins


10.22.12 Things to know

On that note, here are some other things to know, some relevant for Monday’s WOD.

  • Fastest women’s mile time: 4:12
  • Fastest men’s mile time: 3:43

10.22.12 at 6:30 pm at the AG Track

1 mile time trial

*Extra credit option post-WOD

This is a WOD we use to measure our progress. So get out there and test or retest yourself.

Other things to know include the following:

  • Starting November 5th, Monday night Endurance classes will begin at 5:30 pm at the AG Track.
  • We are adding an Endurance class at 6 AM on Wednesday mornings. Class will be held either at AG track or the Pit (for some running and/or rowing). We will post in the blog where class will be held that week on Sunday’s night’s post. First AM class is November 7th.
  • There will no longer be classes on Thursday evenings for now.

 


CF Blog October 22

Strength: Back Squat 3-3-3-3

WOD: AMRAP 10
3 Hang Power Snatch (115/75)
6 Box Jumps (30/24)

Core: 3 x 10 GHD Sit-ups

Momma’s Quote of the Week:  “Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”—Gail Devers

Bryan wanted to send his thanks again to everyone that helped out at the Food Bank on Saturday…especially DA for providing us all with picture gems like this 🙂

 

 

 

 

 

 

 

 

The Food Drive may be over, but Ultimate Crossfit is dedicated to Saving Second Base all month long – make sure you “check-in” on Facebook and grab a t-shirt to support the cause!!

 

 


CF WOD October 22

Strength: Back Squat 3-3-3-3

WOD: AMRAP 10
3 Hang Power Snatch (115/75)
6 Box Jumps (30/24)

Core: 3 x 10 GHD Sit-ups


So, as we move into the final two days of our Paleo Challenge for Fall, how do we go from here?

The best view on this I’ve read is from Chris Kresser who points out that with all the recent talk, research and writing on the matter from authors such as himself, Robb Wolf and Loren Cordain, etc., that we look at this lifestyle as more of an approach and philosophy than science. After all, much as changed since our Paleolithic ancestors roamed the Earth, huntering and gathering and finding new things as they moved into different climates and geography. Perhaps, as Kresser suggests, the approach ought to be more of a “template”. We’ve outlined dos and don’ts with this challenge and hopefully you’ve learned what foods bring you satisfaction and energy, without relying on heavily-processed foods that we’ve eliminated from our diet over the past 28 days (and counting). Perhaps people vary on a few items, but the absolutes are still the same. People react differently to different items/foods (like dairy, for instance). We’ll discuss this a bit more tomorrow. For now, though, read up on this template idea. Here is the full Kresser article. Read and see what you think. Where do your personal needs fit in within the context of his “template”?

10/22… “300” In order perform 25 KB Swings + 50 Sit Ups + 50 Dips + 50 KB SDLHP + 50 Hanging Leg Raises + 50 Push Ups + 25 KB Swings.

JWOD 3.05 – 50 Second L-Sit Hold


10/22… “300” In order perform 25 KB Swings + 50 Sit Ups + 50 Dips + 50 KB SDLHP + 50 Hanging Leg Raises + 50 Push Ups + 25 KB Swings.

JWOD 3.05 – 50 Second L-Sit Hold


CF Blog October 23

WOD: 5 Rounds
5 Pull-ups
10 Burpees
15 1 Arm DB OHWL (45/30)

Endurance: 6 x 100m Row Sprints

Make sure you “check-in” on Facebook when you attend any Ultimate Crossfit class – each check-in raises $.10 for the Susan B. Komen Foundation for Breast Cancer Research!!  If you haven’t purchased a “Save Second Base” t-shirt yet, they are $25 and ALL proceeds will go to the Susan B. Komen Foundation – more sizes will be arriving this week!!!

Meet Aaron Hewitt, our Member of the Week!!

1.  How long have you been doing Crossfit?

~2 years.  Started getting a little chunky around the mid-section.  Began to eat cleaner.  Did a couple rounds of p90x.  I then needed more of a challenge.

2.  What is your favorite WOD or lift?

Deadlifts.  Anything with bodyweight movements.  Long runs on Sundays…

3.  What do you do outside of the gym (occupation, hobbies, etc.)?

I’m a former Athletic Trainer for the MN Vikings.  Currently working as a Physician Assistant in OrthoCarolina’s Sports Medicine Department.  Been doing this for about 10 years.

Outside the gym I love to cook, travel the world, and help people…

4.  What keeps you coming back to UCF?

Easy.  Obviously it’s the people.  The owner, the trainers, and fellow athletes make this a place where people at different levels of fitness can come together become more fit, and share in some good old-fashion camaraderie.  At this gym, we talk.  We scream.  We high-five.  We hug.   Technology is cool.  Don’t get me wrong I love playing on my iPhone as much as the next guy.  But there is something missing when you go to a Globo-Gym, put on your headphones and walk in/walk out without knowing what the person next to you went through.

This just isn’t a “gym”…it’s a community.  Where people help one another, not to score points or to get a favor down the line.  It’s a place where people help one another because simply it’s the right thing to do.

5.  Any hidden talents or skills?

Unofficial social chairman at UCF.  I talk…A LOT.  I smile when I’m pissed.  I have the unique ability to come to UCF for 2 years and not be able to do double-unders…


CF WOD October 23

WOD: 5 Rounds
5 Pull-ups
10 Burpees
15 1 Arm DB OHWL (45/30)

Endurance: 6 x 100m Row Sprints


Today… two articles I’m posting on how to handle life after the Challenge. After all, you don’t want to undo all your progress (which we hope to hear about via the FB page, email and the comments section of our site here) simply because this Challenge is over. Think about what you’ve eliminated from your eating habits and really think about how you want to reintroduce them. If you even do. I found, through this process, that drinking milk makes me break out like a 14-year old. And corn… uglier than before. Anyway, think about this before you just run out and grab a pizza and six pack Wednesday night.

Article 1 – This article is from the Whole30, but certainly applies to us. What’s good and bad in the outside world?

Article 2 – From Mark Sisson, “how to prepare for the big cheat”.

*Remember that Challenge ends tonight at Midnight and Final logs are due TOMORROW by NOON. Results to be announced Thursday morning.

10/23… 21 + 15 + 9 of Jumping Squats + Push Ups + Bar Rows. Then Hill Sprints.


bc 10/23

10/23… 21 + 15 + 9 of Jumping Squats + Push Ups + Bar Rows. Then Hill Sprints.


CF WOD October 24

WOD: (from 10/27/10)
3 Rounds
25 Ball Slams
400m Run
2 Rope Climbs
50 Abmat Sit-ups

***There are rope climb’s in today’s WOD, please wear pants or high socks instead of taping your entire lower extremities***

We’ve got some creative peeps at the gym, make sure your costume’s up to snuff if you want to take home the prize!!

Don’t forget, this Saturday, October 27th is UCF Halloween Costume Bowling Night at Park 10 on Montford – 7pm!!!  Make sure you come dressed in costume (Chad has promised to taunt those who are not) because it’s fun and you may win a prize!!!  If you haven’t been to the Park 10 lanes before, it boasts a nice bar set-up – so bring your drinking pants and a designated driver 🙂

If you’re planning on attending, let Whitney know – she needs a head count!


CF WOD October 24

WOD: (from 10/27/10)
3 Rounds
25 Ball Slams
400m Run
2 Rope Climbs
50 Abmat Sit-ups


Bam! Paleo Challenge is over. Get your final logs in by Noon today. Winners announced via this blog tomorrow.

We’d love to hear some feedback from those who participated. About your experience, good and bad. Email or post here in the comments section, and in the FaceBook group. Also, please feel free to share experiences as you transition away from the strictness of the guidelines set forth in this Challenge. I’m interested to see how you take what you’ve learned and apply it, moving forward.

10/24… WoD1: 1000m of Running 400m Forward + 200m Backward. WoD2:  Your Choice… 1000m Run, alternating Forward/Backward every 200m. OR 40-30-20-10 of Lunges + Jumping Jacks.


bc 10/24

10/24… WoD1: 1000m of Running 400m Forward + 200m Backward. WoD2:  Your Choice… 1000m Run, alternating Forward/Backward every 200m. OR 40-30-20-10 of Lunges + Jumping Jacks.


10.25.12 Special guest appearance

by Coach BRuss Thursday PM

He would run with you, but prefers distances 26.2 miles and above, and he’ll be COACHING!

10.25.12 at 6:30 pm at AG Track

WOD:

Every 3 minutes:

Full field down and back sprint. You will be running on grass, so wear appropriate shoes!

*Don’t forget, next week is our LAST week of having Endurance on Thursday nights.

Starting November 5th, Monday night class will be at 5:30pm and we will have an Endurance class on Wednesday mornings at 6 AM in the Pit or on the track.

 


CF Blog October 25

Strength: Clean & Jerk 1-1-1-1-1

WOD: “Mulva”
AMRAP 12
5 Ground to Overhead (135/95)
10 Floor Wipers
15 Lateral hops over the Barbell

“Gee, Doc. I’m not sure how, but I think I tweaked my neck”

 **More sizes of “Save Second Base” t-shirts are now available in the gym if you missed your size on the first round**

 

“Dissecting the Met-con”  by Cameron

Dissecting the met-con

That’s right, I just used a 3-syllable word. Boo-yah.

Something I like to do when I see a metcon is figure out my strategy for the WOD. I ask myself a few questions (quietly in my head). First of all, does anyone else do this or am is this part of an obsessive personality? Either way, I’m sharing so that you too, can be obsessive.

  • What are the movements for this WOD and can I do them properly? I’m talking to you muscle-ups, high rep toes-to-bar, greater than 5 reps of ring dips and dead hang pull-ups. It’s a never-ending war people, me vs gymnastics movements.

If I can do them all I have a brief party consisting of quick dancing feet and fist pumps. All while I’m contently listening to the coach’s words of wisdom.

  • Can I RX this WOD? Should I Rx this WOD? I do a brief self-assessment at this point on how I am feeling, any injuries or tightness, tears in my hands? I wonder if I will pee  on myself and/or will some lucky soul see up my shorts in this WOD, am I wearing pretty underwear? If I make the decision to Rx the WOD, I ask myself if I can or should scale up?

For example, we had Cindy not long ago. I had done Cindy two weeks prior in open gym. My hands were ripped from a prior WOD a few days ago, but other than that, I felt really fresh that morning. SO, I did dead hangs, HR push-ups and jumping squats. I encourage you to ask a coach before doing this. I asked myself and I said yes.

  • What’s going to be hardest part of this WOD for me? For me, it’s usually anything with pull-ups, or heavy olympic lifts.
  • How am I going to get through the hard part? I try to figure out a sequence in my head of how many reps I will get to before dropping from the bar or putting the bar down. If it’s 15 Clean and Jerks, I will try to get 15 straight the first round, and 10 the second round, etc.
  • Is there a portion I can make up time or use to catch my breath? I usually use running or rowing to catch my breath. For me, going 10-15 seconds faster on a row/run isn’t worth the breathlessness I will experience when I start the next movements.
  • How should I pace myself per round? I try to add up how many seconds/minutes it will take per exercise, per round and keep an eye on the clock for the 2nd, 3rd, or heaven forbid 4th and 5th round, and try to not let myself go more than 30 seconds slower those rounds. I am not very good at this strategy.
  • Who is in the gym this morning that I can keep an eye on and try to keep up with? This is great tool for the mornings you just don’t have the gas in the tank or your other plans start to fail. Grasp on to that person picking the bar or the wallball up and hang on tight. Things really bad thoughts about them, get angry. This is the bully in 3rd grade who took your Fudge-filled ho-ho.
  • What can I focus on for this WOD? If it’s a WOD that has all of your goats, then focus on one part of each movement to really work on such as squat depth, working on the second pull of the clean, etc. Think skillwork within the metcon. I also do this on the days that I am out of gas. I tell myself that if I truly feel like I cannot go 100%, then I am going to make every single rep absolutely perfect so that Chad Hagerman will like me.

CF WOD October 25

Strength: Clean & Jerk 1-1-1-1-1

WOD: “Mulva”
AMRAP 12
5 Ground to Overhead (135/95)
10 Floor Wipers
15 Lateral hops over the Barbell


First off… Congratulations to Ian Matchett on winning the UCFBC Fall Paleo Challenge. And to Shishir Surman and Neha Rastogi, who tied for second place. 14 entered… 5 remained at the 30-day mark. These are your winners, judged strictly on the point system.

Now, some Random Notes. Y’know, ’cause it’s Thursday.

Chefs put down roots.

Oh Carlton Fisk, where have you gone?

Is it time for doping in sports?

Foods and your brain.

Gutenberg was the man.

An app that tells you when, during a movie, to take a “potty break”.

Food propaganda.

The 50 Best websites of 2012. (is it a early for that declaration?)

iPad mini. Hm.

10/25… WoD1: AMRAP 10 of 20 Wall Jumps + 20 Hip Thrusters + Stair Run. WoD2: AMRAP 10 of 15m Bear Walk + 15m Uphill Walking Lunges + 100m Run.


bc 10/25

10/25… WoD1: AMRAP 10 of 20 Wall Jumps + 20 Hip Thrusters + Stair Run. WoD2: AMRAP 10 of 15m Bear Walk + 15m Uphill Walking Lunges + 100m Run.


CF Blog October 26

Speed:
5 x 10m Sprints
5 x 25m Sprints
2 x 50m Sprints

Skill/Strength: Turkish Get-ups 5-5-5

Strength: Romanian Deadlift 5-5-5

CDub says, “I see your pull-up and raise you a chest-to-bar”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

soooo….did anyone see this article from the New York Times??!?  When I first read it, I was admittedly a little annoyed.  But after digesting the material for a bit I have to say, it made me incredibly proud to be a part of a gym with so many strong, beautiful women.  Prouder more of those that I have witnessed over the past 18 months fighting for every inch of progress that they’ve made to gain strength.  The image of assistance bands dwindling down to nothing made me realize some “truth” in the article: not everyone off of the street is going to be able to do a pull-up.  The truth is, it takes quite a bit of work to achieve this feat – for both women and men.

Take a read through – I’d love to know your thoughts. Included was this nifty little graphic as well ->

Why Women Can’t Do Pull-ups

This column appears in the Oct. 28 issue of The New York Times Magazine.


The Well Column
THE WELL COLUMN

Tara Parker-Pope on living well.

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.

To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.

“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.

So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.

“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

NO EXCUSES VITALITY CHALLENGE, FEATURING KYLE MAYNARD

Date: NOVEMBER 3, 2012
Time: 9a-4p

Location: CrossFit Vitality, Concord, NC
Registration: Opens Thursday, August 30th at 10a

Have you thought about competing in a CrossFit event, but haven’t done it yet?  What’s stopping you?  Feel unprepared?  Intimidated by the arena and other athletes?  Scared to fail?  Afraid to even try?  No more excuses!  CrossFit Vitality is hosting an event specifically geared towards first-time and scaled competitors.  This will be a friendly, encouraging environment and the perfect opportunity for you to challenge yourself!

Following the competition, there will be two keynote speakers. Motivational speaker, author, entrepreneur, and athlete Kyle Maynard is a role model of strength.  Kyle was born a congenital amputee and has faced challenges and battled against the odds for his entire life.  According to his website, “Kyle Maynard’s No Excuses keynote is teaching audiences around the world that there are no worthy excuses.  No matter how challenging your difficulties may seem, everyone has the ability to overcome; Kyle will show you how.” Kyle is an accomplished CrossFitter who owns his own box. He has competed in both weightlifting and CrossFit events, so what’s your excuse?


CF WOD October 26

Speed:
5 x 10m Sprints
5 x 25m Sprints
2 x 50m Sprints

Skill/Strength: Turkish Get-ups 5-5-5

Strength: Romanian Deadlift 5-5-5


That was a heck of a week. Great workouts; we finished the Paleo Challenge; and braved the ever-declining temps. Next week… more awesomeness. It’s the start of a new BC Session. Plus, it’s Halloween on Wednesday. Get that costume ready. Have a great weekend!

Boom!

10/26… October Benchmark: Tabata Squats, Push Ups, Sit Ups, Dips. Score is total Reps. Then 1000m TT.

PS – Those who won cash cold monies from the Challenge… pay out is on Monday.


bc 10/26

10/26… October Benchmark: Tabata Squats, Push Ups, Sit Ups, Dips. Score is total Reps. Then 1000m TT.


CF WOD October 27

Strength: 3 x Max Rep Ring Rows

UCF Women do pull-ups

WOD: 5 Rounds
300m Row
Bench Press 15 reps (135/95)
15 Toes 2 Bar

Core: Max Effort Plank Hold

**From the GM – Please do not tape the pull-up bars**

Don’t forget, it’s UCF Bowling night!!!  

NO EXCUSES VITALITY CHALLENGE, FEATURING KYLE MAYNARD

Date: NOVEMBER 3, 2012
Time: 9a-4p
Location: CrossFit Vitality, Concord, NC

Reebok is sponsoring the No Excuses Challenge which is a first-time/new competitor challenge with $500 Reebok gift cards, the big black Reebok duffel bag and much more up for grabs!  The event will include a 3 WOD scaled competition for first-time/new competitors.

Even more exciting than the competition is the keynote speaker, Kyle Maynard.  Kyle is a congenital amputee, a successful crossfitter, box owner, and renowned motivational speaker.  If you don’t know about Kyle, check out the link.

http://www.youtube.com/watch?v=cFke91pbfUo


CF WOD October 27

Strength: 3 x Max Rep Ring Rows

WOD: 5 Rounds
300m Row
Bench Press 15 reps (135/95)
15 Toes 2 Bar

Core: Max Effort Plank Hold


CF Blog October 28

Skill: Muscle-ups
*if you have muscle-ups work on max rep unbroken MU’s

WOD: “Karen”
150 Wall Balls for time (20/14)

Jason

CF WOD October 28

Skill: Muscle-ups
*if you have muscle-ups work on max rep unbroken MU’s

WOD: “Karen”
150 Wall Balls for time (20/14)


10.29.12 2 and 1 hundred

10.29.12 at 6:30 pm at the AG Track

We will post in the COMMENTS section of the Endurance blog and FB if class is canceled due to weather at 5:30 pm on Monday.

WOD

4 x 200s on 3:00, 6 x 100s on 2:00

LOTS of rest for these. With more rest, comes higher expectations. Every sprint should be at 90-95% of your maximum effort and the idea is to HOLD onto this pace for every interval.


CF Blog October 29

Strength: OHS 1RM

WOD:
15 Pistols
15 Push-ups
30 Double Unders
15 KB Swings (2/1.5)
15 Ring Dips
30 Double Unders
15 GHD Sit-ups
15 Thrusters (115/75)

Momma’s Quote of the Week:  “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.”—Pat Riley

Just a couple more days to check-in on Facebook to raise $$ for Breast Cancer…and don’t forget to grab a “Save Second Base” Tee!!

Tune in for a special Halloween-costume WOD for Wednesday at 6:30 pm only!!  Pumpkin beers to follow 🙂

butterfly and deadhang pullups

The fittest man in the world likes the costumes!

CF WOD October 29

Strength: OHS 1RM

WOD:
15 Pistols
15 Push-ups
30 Double Unders
15 KB Swings (2/1.5)
15 Ring Dips
30 Double Unders
15 GHD Sit-ups
15 Thrusters (115/75)


Welcome to November (yeah, it starts a bit early for us BC folk, but that’s aight). Today we set our November Benchmark. Keep these movements in mind as we progress through the month. They will be tested again.

Wednesday is Halloween. Make sure you wear a costume (or else!).

Our schedule for the month is as follows: Oct 29-Nov 20; Nov 26-28. (obviously these are weekdays ONLY). Then we’ll begin the December session. Beginning in December, we’ll most likely do Mondays and Wednesdays inside. For November, we’ll continue to play it by ear with temps and inclement weather.

**Shameless plug… Our friends from the Tin Kitchen (some of them even did BC briefly) are doing an event tonight at NoDa Brewing called Tacopacolypse. (Sweet poster…) Should be great. Go check it out!

10/29… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


bc 10/29

10/29… November Benchmark “Cindy”ish. 1) AMRAP15 of 5 HR Push Ups + 10 Sit Ups + 15 Squats. Every 5th Round, complete 1 Hill Sprint. 2) 800m Time Trial. 3) Max Effort Plank.


CF Blog October 30

WOD: “Collin”
6 Rounds
400m Sandbag Run
12 Push Press (115/75)
12 Box Jumps (24/20)
12 Sumo Deadlift High-pull (95/65)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Ultimate at the World Series!!

 

 

 

 

 

 

Wondering what to do with all the Halloween candy left over? Instead of being tempted check out the Laxer, Long and Savage 2nd Annual Halloween Candy Buy Back!

Your candy donation will benefit Flashes of Hope!!!

When: Thursday, Nov. 1st and Friday, Nov 2nd from 5:00-6:30
Where: Laxer, Long and Savage Rea Road location parking lot.
What to do: Come donate your Halloween candy and we will give you $1 for 1 lb. and accept any additional donations. We will then match your $1 and donate it to the Flashes of Hope Charity (www.flashesofhope.org)
What we do with the candy: The candy will be sent to the US Troops overseas, donated to a local food bank and Thompson Child and Family Services in Matthews, NC.
Laxer, Long & Savage
7820 Ballantyne Commons Pkwy Suite 200
Charlotte, NC 28277
(704)759-0000

For anyone that is interested in participating in this, bring your candy to Ultimate on Thursday – I will leave a box to collect and will bring it all over on Friday!!!

 


CF WOD October 30

WOD: “Collin”
6 Rounds
400m Sandbag Run
12 Push Press (115/75)
12 Box Jumps (24/20)
12 Sumo Deadlift High-pull (95/65)


Happy All Hallow’s Eve Eve. Costumes tomorrow!

Haven’t really heard anyone’s results or report from the Paleo Challenge. Anyone care to share? You put forth a lot of effort to just turn the corner. I’d love to hear some reactions to the Challenge itself; if you saw any changes; if you learned anything you didn’t previously know. Fourteen started and five finished. Someone should have a thought or comment on the Challenge…

10/30… Speed/Strength: Push/Pull Sled x5. WoD: 3 Rounds, 1 Minute at each station of: Rowing, Jumping Pull Ups, KB Swings, Burpees and Wall Balls. The 6th Minute is Rest.


bc 10/30

10/30… Speed/Strength: Push/Pull Sled x5. WoD: 3 Rounds, 1 Minute at each station of: Rowing, Jumping Pull Ups, KB Swings, Burpees and Wall Balls. The 6th Minute is Rest.


CF Blog – HALLOWEEN

HAPPY HALLOWEEN!!!!

courtesy of [ocn] CrossFitDeadlift 3-3-3-3

AMRAP 10
5 Deadhang Pull-ups
10 HR Push-ups
15 Air Squats

Followed immediately by

AMRAP 10
10 Ball Slams (30/20)
20 Abmat Sit-ups
30 Double Unders

**6:30pm only – Special Halloween Costume WOD**

400 Pumpkin Run -hand off at 200m (wallball)
10-Pumpkin Vine Climb – split /partner not on the rope has top hold the
“pumpkin”
31-Pumpkin Toss~Burpee – each / Standing apart from your partner you will
toss the WB to your partner and do a burpee.
20- Pumpkin Balls -each /wallball
12-Pumpkin Push Ups-each/Feet on the ball
400 Pumpkin Run/hand off at 200m

Wondering what to do with all the Halloween candy left over? Instead of being tempted check out the Laxer, Long and Savage 2nd Annual Halloween Candy Buy Back!

Your candy donation will benefit Flashes of Hope!!!

When: Thursday, Nov. 1st and Friday, Nov 2nd from 5:00-6:30
Where: Laxer, Long and Savage Rea Road location parking lot.
What to do: Come donate your Halloween candy and we will give you $1 for 1 lb. and accept any additional donations. We will then match your $1 and donate it to the Flashes of Hope Charity (www.flashesofhope.org)
What we do with the candy: The candy will be sent to the US Troops overseas, donated to a local food bank and Thompson Child and Family Services in Matthews, NC.
Laxer, Long & Savage
7820 Ballantyne Commons Pkwy Suite 200
Charlotte, NC 28277
(704)759-0000

For anyone that is interested in participating in this, bring your candy to Ultimate tomorrow (Nov 1) – I will leave a box to collect and will bring it all over on Friday!!!


CF WOD October 31

Deadlift 3-3-3-3

AMRAP 10
5 Deadhang Pull-ups
10 HR Push-ups
15 Air Squats

Followed immediately by

AMRAP 10
10 Ball Slams (30/20)
20 Abmat Sit-ups
30 Double Unders

**630pm only – Special Halloween Costume WOD**


5:30 crew, trickin’.

Great workout this morning, folks! Thanks for gettin’ all costumed up and making it fun. Hope you enjoyed it.

(Here’s something the gym is doing with leftover Halloween Candy… if you want to bring yours tomorrow, I’ll donate it along with what else we collect)

Wondering what to do with all the Halloween candy left over? Instead of being tempted check out the Laxer, Long and Savage 2nd Annual Halloween Candy Buy Back!

The Paleo Couple: Chris & Lynn.

Your candy donation will benefit Flashes of Hope!!!

When: Thursday, Nov. 1st and Friday, Nov 2nd from 5:00-6:30
Where: Laxer, Long and Savage Rea Road location parking lot.
What to do: Come donate your Halloween candy and we will give you $1 for 1 lb. and accept any additional donations. We will then match your $1 and donate it to the Flashes of Hope Charity (www.flashesofhope.org)
What we do with the candy: The candy will be sent to the US Troops overseas, donated to a local food bank and Thompson Child and Family Services in Matthews, NC.
Laxer, Long & Savage
7820 Ballantyne Commons Pkwy Suite 200
Charlotte, NC 28277
(704)759-0000

For anyone that is interested in participating in this, bring your candy to Ultimate tomorrow (Nov 1) – I will leave a box to collect and will bring it all over on Friday!!!

10/31… “Trick or Treat” WoD


bc 10/31

10/31… “Trick or Treat” WoD


11.1.12 It’s not that cold

Just dress in layers, keep your hands and head covered and you will be fine. Running will keep you warm also.

11.1.12 WOD at 6:30 pm at AG track

Field running

Remember, this is our last class for the fall and winter on Thursday nights! Our new schedule will be Mondays at 5:30 pm and Wednesdays at 6 am!


CF Blog November 1

Skill: Max Distance Broad Jump

WOD:
4 Rounds
50m Farmer’s Carry (1.5/1)
400m Run
50m Farmer’s Carry (1.5/1)
10 T2B
15 Wall Balls (20/14)

Halloween fun at the 6:30 pm WOD

Congratulations to Anna McCarthy Williams!!  She is our October Member Challenge winner and will receive a free one-month membership to UCF!!

Alex and Cagney were our costume winners at UCF bowling night on Saturday – please see Mike for your free t-shirts.

And tune in later this week to find out how much the Ultimate community raised for the Susan B. Komen Foundation!!!

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

That’s right!  This month we are all about Mustaches and supporting prostate cancer and testicular cancer initiatives – to understand more about how the money raised at the gym goes to support these initiatives, check out the Movember website at http://us.movember.com/
If you would like to participate in the challenge this month, we are requesting a $10 participation fee from both guys and girls – all of this money will go directly to the charity.  Additionally, Ultimate Crossfit will donate $20 for every mustache grown!!!  Girls can participate in this month’s challenge by finding a unique way to show support- through ribbons, t-shirts, fake mustaches, etc.
Winners for the best ‘stache (or most creative mode of participation) and creepiest ‘stache win a sweatshirt!!

CF WOD November 1

Skill: Max Distance Broad Jump

WOD:
4 Rounds
50m Farmer’s Carry (1.5/1)
400m Run
50m Farmer’s Carry (1.5/1)
10 T2B
15 Wall Balls (20/14)