change

Something was a little different today….?

Change isn’t always easy to accept. But, change isn’t such a bad thing.

Change can be good in may ways. Change can bring new ideas… new views… new experiences… and a renewed energy!

We are in the process of making some adjustments to Bootcamp and things are evolving.

For the better!

Most importantly, I want to hear from you. Not just today, or tomorrow, but also in a few weeks after the dust has settled and we’ve all had some time to adjust.

I want to hear from you about how things are going? What we can do better? Or different?

We are always aiming to improve just like you are.

The more feedback, the better I can make you’re experience. So let me hear it.

Embrace the change and the possibilities to come.

 

Today’s Workout:
WoD 1:
10 squats
20 bird dogs
30 dips
40 walking lunges
50 burpees
40 walking lunges
30 dips
20 bird dogs
10 squats

WoD 2:
Race your partner sit-ups for 10 mins with 1 min on/1 min off
(highest combined total wins)


October Member Challenge

October means a few things: pumpkin patches, Halloween, the World Series, and most importantly, Breast Cancer Awareness Month.

With such outstanding success last year, UCF would like to again give-back.

Our Member Challenge for this month is simple: for every Facebook “Check-In” by UCF members, Ultimate Crossfit will donate 10 cents to the Susan G. Komen Foundation to support breast cancer research.  AND, everyone who checks in at least 10 times over the course of the month will qualify to be entered into a drawing for a Free Month’s Membership!

Additionally, in honor of Breast Cancer Awareness Month, Ultimate will again be selling men’s and women’s limited edition t-shirts (men’s shirts are blue, women’s are pink) with the saying, “Save Second Base.”  T-shirts are $20 and All proceeds will be donated to the Susan G. Komen Foundation as well.

This year we will also be running “Barbells for Boobs“ during regular class hours – times and date TBA.  Donations are encouraged, but not mandatory.

This October, think PINK!!

Please support a great cause and help Ultimate in its efforts to Save Second Base!


10.2.13: Obstacles Part 2

Spencer Hendel, North East Kenneth Leverich, Southern California

10.2.13: The Pit at 6am

Obstacle Course Training:
800m Run
1 Muscle Up
20 Pushups
30 Lunges
40 Double Unders
400m Run
1 Rope Climb
20 Burpees
30 Squat Jumps
40 Double Unders
400m Run
2 Muscle Ups
20 Pushups
30 Lunges
40 Double Unders
400m Run
2 Rope Climb
20 Burpees
30 Squat Jumps
40 Double Unders
800m Run

This workout will test a little bit of everything. We’re going to climb, jump, push, pull and do it all again and again.

Don’t worry. We can always scale or shorten, so do not worry about the length of the workout. That’s the easy part!


October Benchmark:
Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)
Cash Out: 40 Yard Sprint


CF Blog October 2

Power: Broad Jump 7×1 (7 attempts to get your max distance broad jump)photo (5)

WOD:
21 Wall Balls (20/14)
9 Ring Dips
6 Over The Box Jumps (24/20)
15 Wall Balls (20/14)
15 Ring Dips
6 Over The Box Jumps (24/20)
9 Wall Balls (20/14)
21 Ring Dips

Post WOD: Trainer Led Group Stretch

The October Member Challenge is Here Again!!!

With such outstanding success last year, UCF would like to again give-back.

Our Member Challenge for this month is simple: for every Facebook “Check-In” by UCF members, Ultimate Crossfit will donate 10 cents to the Susan G. Komen Foundation to support breast cancer research.  AND, everyone who checks in at least 10 times over the course of the month will qualify to be entered into a drawing for a Free Month’s Membership!

Additionally, in honor of Breast Cancer Awareness Month, Ultimate will again be selling men’s and women’s limited edition t-shirts (men’s shirts are blue, women’s are pink) with the saying, “Save Second Base.”  T-shirts are $20 and All proceeds will be donated to the Susan G. Komen Foundation as well.

This year we will also be running “Barbells for Boobs“ during regular class hours – times and date TBA.  Donations are encouraged, but not mandatory.

This October, think PINK!!

Looking for something FUN to do after this Saturday’s Race for the Cure?  Then be sure to check out LEROY FOX

Leroy’s ready to celebrate and fund-raise twice as hard for the Second Annual Fox Rocks for Pink!

The Fox is hosting the official Post Race for the Cure Party with Team Dolla Dolla Bills and Team London, and will be raising money directly for Susan G. Komen of Charlotte.
Put on your pink stilettos and fix a pink bow tie for your beau.

This event WILL sell out, get your $10 Pre Sale ticket now:
foxrocksforpink.eventbrite.com

{Festivities include}

– Silent Auction with enticing offers from various local retailers:
including Diamonds Direct & famed pin-up photographer Carlo Pieroni
– DJ Complete gets the dance party started at 9pm
– $5 Leroy’s Pink Lemonade, & specialty cocktails from Absolut
– Get your photo taken by the paparazzi on the Pink Carpet!

See all of you there in your finest pink wear!

Reminder: 

*UCF will be hosting a CrossFit L1 Cert October 5th and 6th – this means that THERE WILL BE NO CLASSES AT UCF that weekend.  We do have some other options for you to get a sweat on though!

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

*12pm – Hills, Skills and Drills Workout at Cordelia Park

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park

 


CF WOD October 2

Power: Broad Jump 7×1 (7 attempts to get your max distance broad jump)

WOD:
21 Wall Balls (20/14)
9 Ring Dips
6 Over The Box Jumps (24/20)
15 Wall Balls (20/14)
15 Ring Dips
6 Over The Box Jumps (24/20)
9 Wall Balls (20/14)
21 Ring Dips

Post WOD: Trainer Led Group Stretch


EBFB

Base your nutritional approach around foods that you actually like!

The sentence speaks for itself, but here’s the deal: if you read this blog regularly, then you know the importance we place on making a nutrition plan “doable.” Adherence is the key to success. When people decide they are going to “clean” up their eating it’s funny what a drastic “360” they take with their food choices. It’s as if what they enjoy to eat no longer matters. Will power has fallen from the sky and soaked them with its greatness.

The only issue is that most people’s forecasts aren’t calling for will power. There’s a better first step – one that is more productive in the long run than abandoning ship completely and serving up a helping of things you don’t like.

Make a list of all the “real” foods you DO like. Choose foods that you actually enjoy eating, but also ones that the majority would consider healthy. Choose at least a few in each of the following categories: Protein, Vegetables, Fruit, Fat and Other Carbs.

With this list you have the beginning of your shopping list. From here you can search the web for recipes revolving around these items. Finding healthy recipes that include these things will introduce you to some variety too! When in doubt, just go back to the list. Having this – as your first step and “fall back” – will greatly improve your chances of cleaning up your eating.

 

Today’s Workout:
October Benchmark:
Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)
Cash Out: 40 Yard Sprint


8x400m Run – trying to keep same pace each effort, rest as needed


CF Blog October 3

Strength: Push Press 2-2-2-2-2photo (6)

WOD: “Rock Steady”
AMRAP 15
6 HSPU
12 KB Swings (2/1.5)
200m Run

Cash Out: Plank Challenge

 

Looking for something FUN to do after this Saturday’s Race for the Cure?  Then be sure to check out LEROY FOX

Leroy’s ready to celebrate and fund-raise twice as hard for the Second Annual Fox Rocks for Pink!

The Fox is hosting the official Post Race for the Cure Party with Team Dolla Dolla Bills and Team London, and will be raising money directly for Susan G. Komen of Charlotte.
Put on your pink stilettos and fix a pink bow tie for your beau.

This event WILL sell out, get your $10 Pre Sale ticket now:
foxrocksforpink.eventbrite.com

{Festivities include}

– Silent Auction with enticing offers from various local retailers:
including Diamonds Direct & famed pin-up photographer Carlo Pieroni
– DJ Complete gets the dance party started at 9pm
– $5 Leroy’s Pink Lemonade, & specialty cocktails from Absolut
– Get your photo taken by the paparazzi on the Pink Carpet!

See all of you there in your finest pink wear!

Reminder: 

*UCF will be hosting a CrossFit L1 Cert October 5th and 6th – this means that THERE WILL BE NO CLASSES AT UCF that weekend.  We do have some other options for you to get a sweat on though!

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

*12pm – Hills, Skills and Drills Workout at Cordelia Park

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park

 


CF WOD October 3

Strength: Push Press 2-2-2-2-2

WOD: “Rock Steady”
AMRAP 15
6 HSPU
12 KB Swings (2/1.5)
200m Run

Cash Out: Plank Challenge


Today’s Workout:
8x400m Run – trying to keep same pace each effort, rest as needed


WoD1: 50 Tuck Jumps, 50 Sit-ups, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5
Cash Out: Tabata step-up


CF Blog October 4

WOD: “Barbara”photo (7)
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

*Rest 3 mins between each round.

*Do not include your rest in the time.

**Don’t forget to check-in on Facebook for Breast Cancer Awareness Month**

Reminder: 

*UCF will be hosting a CrossFit L1 Cert October 5th and 6th – this means that THERE WILL BE NO CLASSES AT UCF that weekend.  We do have some other options for you to get a sweat on though!

**For the bootcamp workouts, meet by the lake on Princeton Ave (approx. 1588 Princeton Ave.)

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

*12pm – Hills, Skills and Drills Workout at Cordelia Park

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park

Looking for something FUN to do after this Saturday’s Race for the Cure?  Then be sure to check out LEROY FOX

Leroy’s ready to celebrate and fund-raise twice as hard for the Second Annual Fox Rocks for Pink!

The Fox is hosting the official Post Race for the Cure Party with Team Dolla Dolla Bills and Team London, and will be raising money directly for Susan G. Komen of Charlotte.
Put on your pink stilettos and fix a pink bow tie for your beau.

This event WILL sell out, get your $10 Pre Sale ticket now:
foxrocksforpink.eventbrite.com

{Festivities include}

– Silent Auction with enticing offers from various local retailers:
including Diamonds Direct & famed pin-up photographer Carlo Pieroni
– DJ Complete gets the dance party started at 9pm
– $5 Leroy’s Pink Lemonade, & specialty cocktails from Absolut
– Get your photo taken by the paparazzi on the Pink Carpet!

See all of you there in your finest pink wear!

 


CF WOD October 4

WOD: “Barbara”
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

*Rest 3 mins between each round.

*Do not include your rest in the time.


Ranch

By Paleo Table
  • 1 cup paleo mayonnaise
  • 1 cup canned coconut milk, shaken
  • 1-2 Tbsp. fresh dill, minced
  • 2 garlic cloves, minced into a paste with a bit of Kosher salt
  • 1 tsp apple cider vinegar
  • salt and freshly cracked pepper, to taste
Whisk all ingredients to combine. Season to taste with salt and pepper. Store in the refrigerator for however long it doesn’t go bad.

Today’s Workout:
WoD1: 50 Tuck Jumps, 50 Sit-ups, 25 Burpees, then 40/40/20, 30/30/15, 20/20/10, 10/10/5
Cash Out: Tabata step-up


Paleo Treats!!

Check out this review of Paleo goodies from our friends at modPALEO!

REVIEW: Simple Mills Muffin Mix

image-2
So, a great thing happened to me a few weeks ago.  I was at Whole Foods with my family and my daughter spotted a table of samples that she had to try (my kids, bless them, live for free samples).  Of course, to pacify my cherubs long enough to finish shopping, I said “yes.”A representative (actually the owner) from Simple Mills was at the store promoting her new baking mix with samples of mini muffins.  Immediately, my two kiddos pounced on the chocolate flavored muffins.  My husband opted for the banana-nut.  He then hailed me over saying, “Liz, we should get some of this mix – the kids really like it and it’s even gluten-free.”  Ugh, eye roll.  That gluten-free label has become a tagline duping people into thinking that it is synonymous with “healthy.”

I wandered over reluctantly to look over the mix anticipating copious amounts of sugar.  I scanned down the list of ingredients…hmm, almond flour – that’s cool… sweetened with organic coconut nectar – that’s awesome…spices, vanilla…wait, this mix is completely PALEO!!!  Score!

I looked up and saw Katlin, the super sweet face behind Simple Mills.  She explained to me that these mixes came about because she was frustrated with the lack of healthy gluten-free options for her and her family.  Her mixes are gluten-free, dairy-free, grain-free, non-GMO and low-glycemic.

Excitedly, we bought a couple different baking mixes and immediately delved into baking upon arriving back home – we opted for the chocolate first.  The mix made everything so simple!  All you have to have on hand is a tbsp. of coconut oil and a couple of eggs and you are good to go!

I have to say; these were single-handedly the easiest paleo baked goods I have ever made.  It took all of three minutes to get them into the oven.

Twenty minutes later, as my family hovered in anticipation – tempted by the delicious aromas filling the kitchen -the muffins were done.
image-3
Not only did the muffins maintain a gorgeous, moist consistency, the taste was out of this world (like ‘get-your-chocolate-fix here’ outta this world).  My kids are pretty tough critics and self-proclaimed chocolate connoisseurs and they LOVED them!I used the remainder of the chocolate muffins as dessert to bribe my kids to eat their dinners and baked a delicious batch of banana nut for on-the-go morning deliciousness!  They have since become a family favorite in our household.

image
And, it gets better…Just in time for the fall season, PUMPKIN muffin mix is available!!  I don’t know about you, but all of the pumpkin paleo recipes that I’ve tried have left a lot to be desired.  Not these gems.  They are moist and rich in pumpkin goodness and paleo-friendly, making them that much sweeter.  In fact, I’m eating one right now as inspiration for this post!

Check out SimpleMills.com to purchase a bag or to find a local retailer.  Simple Mills can also be purchased at amazon.com.

Better still, Katlin has provided us with a special discount.  Use coupon code“MODPALEO” to receive 10% off your purchase in the month of October.  Try them out and let us know what you think by posting a review here!


10.5.13: Trail Run Fun

trail_running_journey

10.5.13: Whitewater Center @ 8am

WOD:
5k Run for time

Trail runs are great for improving and testing your agility and muscle endurance but also a great way to enjoy your run. The breath of fresh air, the sight of deer, the sound of rolling water…does it get any better?

We’ll run a fairly flat course out at the WWC (Lake Loop) that will test our Endurance with a bit more distance than we typically run. It’s about 3.0-3.5 miles long. It’s also a great way to see how much Crossfit can help with your running even if you don’t run much. You’ll most likely do better than you think. And at the very least you can stay afterwards and grab a beer while you rest.

Meet me (Barrett) at the entrance of the main building at 8am sharp. There’s another race at the Center so you’ll want to make sure you leave enough time to get in and park. The plan is to do the Lake Loop. It starts at the back left of the parking lot. We’ll meet at the building first and then go back that way but you may want to park there for when we finish.

 

 


CF Blog October 5

**Don’t forget to check-in on Facebook for Breast Cancer Awareness Month**

Reminder: 993591_10151691519340568_66268258_n

*UCF will be hosting a CrossFit L1 Cert October 5th and 6th – this means that THERE WILL BE NO CLASSES AT UCF this weekend.  We do have some other options for you to get a sweat on though!

 *8am – Whitewater Center Trail Run w/ Barrett
Meet out front of the main entrance building at 8am. http://usnwc.org/

*10am – Bootcamp Workout at Freedom Park
Meet by the lake on Princeton Ave (approx. 1588 Princeton Ave.)

“Bootcamp Cindy/Murph”
For Time:
Begin with 1K Run
20 Rounds with a Hill Run every 5 Rounds:
5 Sit-ups
10 Push-ups
15 Squats
Finish with 1K Run
 
Group Stretch

*12pm – Hills, Skills and Drills Workout at Cordelia Park

 

 


CF WOD October 5

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

*12pm – Hills, Skills and Drills Workout at Cordelia Park


CF Blog October 6

10am Bootcamp at Freedom Parkphoto (8)
Meet by the lake on Princeton Ave (approx. 1588 Princeton Ave.)
“Death By Burpees”
Elimination Suicide Sprints (everybody sprints – last to finish each sprint holds plank until the group is done. If they have to break plank, they’ll jog a designated route and rejoin the planking group.)
 
Group Stretch
**Reminder**
There will be no classes today held at the gym.  We will run one bootcamp class at Freedom Park this morning!!  Hope to see you there!
*Also, if you are picking up your modPALEO meals, please enter through the PIT.  Please do not enter through the main gym.  Thanks!

CF WOD October 6

Sunday Bootcamp at Freedom Park
10am
“Death By Burpees”
Elimination Suicide Sprints (everybody sprints – last to finish each sprint holds plank until the group is done. If they have to break plank, they’ll jog a designated route and rejoin the planking group.)
 
Group Stretch

10.7.13: Double Your Pleasure

photo

WOD:
Run
200m
400m
800m
1600m
800m
400m
200m

This WOD forces your to manage your energy and change your pacing throughout the workout. It’s a great way to learn how to adapt and change during a run or WOD.

There’s an 80% chance of rain tomorrow, but it’s  supposed to improve throughout the day. We’ll monitor during the day and post class status here and on Facebook  by late afternoon.

 

 


CF Blog October 7

Skill: 15min Jerk Technique2013-10-05_10_56_46

WOD: “Freddy’s Revenge” (from 11/9/11)
5 Rounds
5 Shoulder to Overhead (185/135)
10 Burpees

Cash Out: 3×10 GHD Sit-ups

 

Momma’s Quote of the Week:  “I’d rather attempt to do something great and fail than to attempt to do nothing and succeed.”—Robert H. Schuller

 

 

Looking for something to do on Saturday?  Come check out the Fresh-Expo at the Sheraton Hotel (formerly the Blake Hotel) in Charlotte. 

You may see some familiar faces…our friends from modPALEO will be there – Amber will be speaking!

Fresh! Expo is “The Natural, Organic & Healthy Living” consumer event in Charlotte, North Carolina

Fresh! Expo brings together local and national companies whose common goal is to increase awareness on healthier forms of living. This event showcases a variety of natural, organic and healthy foods, products and services that every attendee is sure to enjoy!

At the expo, you will receive the information you need in order to lead a healthier lifestyle. The Fresh! Expo presents everything from:

  • Traditional medical modalities to alternative health practices
  • Fitness and healthy cooking demonstrations
  • Live lectures from national experts
  • Non-GMO Verified products
  • Complimentary massages in our Spa Zone
  • Product sampling, and much more

Fresh! Expo is a fun and exciting event for the entire family!

Our mission is to increase awareness of all forms of natural, organic and healthy living opportunities available for the whole family. With a focus on prevention and learning, we know each person will take something different away from their experience at the Expo. This is one event you don’t want to miss!

 

 

 

For those that are interested, Garage Games One is open for registration:

Garage Games ONE
is open REGISTER NOW 

Divisions OPEN right now are – RX, Scaled, Beginner, RX Teams, OPEN Teams

Divisions Opening Soon include – Masters 40-44, 45-49, 50-54, 55-59, 60+

Youth 7-9, Youth 10-12

Teen 13-14, Teen 15-17

 

 


CF WOD October 7

Skill: 15min Jerk Technique

WOD: “Freddy’s Revenge” (from 11/9/11)
5 Rounds
5 Shoulder to Overhead (185/135)
10 Burpees

Cash Out: 3×10 GHD Sit-ups


breathe

Notice the pauses in your breath to help you relax.

Breathing is becoming a buzz worthy topic these days, and it’s a warranted surge of attention. We’ve only been doing it our whole lives, every day, and every moment. That’s reason enough to see what the fuss is about.

One of the interesting things about breathing is that it sort of defines you. We are, in many ways, the product of the breaths we take. For example, when we constantly inhale, and never completely exhale, we tend to adopt an extended posture to support our breaths. Oddly enough, we also adopt a more “extended” way about us. We are more up tight, stressed, and restless.

Interestingly, the rate we breathe at (respiratory rate) actually shows correlation with our life span. A mouse takes 60 – 230 breaths per minute and has an average life span of 1.5-3 years. Whales on the other hand, take about 3–5 breaths per minute and live on average to be over 100 years old. We fall a little shy of that with about 12–16 breaths, and a life span of 70 – 80 years.

Slowing your respiratory rate probably won’t get you anywhere closer to being a whale. However, it does have a unique way of teaching you how to breathe slower, and helping you to relax.

Give this a try: twice a day, stop and observe the pauses that you take after each exhalation and inhalation. Just observing the pauses will cause you to breathe deeper and deeper, as well as begin to extend the pauses themselves.

 

Today’s Workout:
Skill – Pullups
WoD – 4 rounds… 250m row, 20 wall balls, 20 DB presses


Skill – Pullups
WoD – 4 rounds… 250m row, 20 wall balls, 20 DB presses


Speed: 10 Rounds of 100m Sprint with 90 sec rest. 
WoD1: 100 Wall Squats for time. 
WoD2: 50 Push Ups for time.


CF Blog October 8

Strength: Squat Clean 1-1-1-1-120131006_102425

WOD: (from 2/10/11)
3 Rounds
12 Muscle-ups
75 Air Squats


CF WOD October 8

Strength: Squat Clean 1-1-1-1-1

WOD: (from 2/10/11)
3 Rounds
12 Muscle-ups
75 Air Squats


intensity

Do you push yourself..?

Intensity:

1. the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling
2. the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)

Intensity involves a certain mind-body connection. It is both mental and physical. You literally have to feel the rep, feel the range of motion, and feel the stress on the muscles. That may sound kind of corny, but if you are doing the exercise just to get it done, you will not see the best results possible.

You know when you have a really INTENSE workout. I am willing to bet that this was also a really GOOD workout. You remain focused, nothing distracts you, and each and every rep feels just right. Everything just goes perfectly. This is intensity.

No matter which exercise it is you are doing, it will benefit if you use the utmost intensity while doing it. When you can continuously harness this intensity, the gains you make will truly amaze you.

Intensity is something you have to find within yourselves to achieve the best results. We can push you. But, ultimately, intensity is up to you. Go get it each morning!

 

 

Today’s Workout:
Speed: 10 Rounds of 100m Sprint with 90 sec rest.
WoD1: 100 Wall Squats for time.
WoD2: 50 Push Ups for time.


10.9.13: Say What?

Photo1

10.9.13: The Pit @ 6am

WOD:
AMRAP 30
800m Run
50 Double Unders

“When your legs burn, run with your heart.”


WoD – 4 Rounds: 40 Extreme Jacks, 30 Lunges, 20 Push Up + Dual Mtn Climbers*, 10 Burpee Broad Jumps (*push up + left + right mtn climber = 1 rep)


CF Blog October 9

Skill: Rope Climbsphoto (9)1

WOD: AMRAP 15
300m Row
15 Ball Slams (30/20)
6 Box Jumps (30/24)
12 Knees to Elbows
50m Farmer’s Walk (2/1.5)

**Don’t forget to check-in for Breast Cancer Awareness Month!**

Check out modPALEO‘s new series, “Beyond Food.”  This week the focus is on sleep.

BEYOND FOOD: Why Sleep is Crucial to Your Health

57260573-1a

Every week, now through November, we are taking the blog Beyond Food to examine  all of the components that go into a true Paleo lifestyle. Our goal is to open the discussion to topics that extend beyond food and promote optimum health and quality of living in all facets.  Today, let’s talk sleep, the essential restorative element of our lives.

Sleep is vital to human life and the quality and amount we get each night determines just how healthy we are. Not only does a good night’s sleep make us less likely to rip someone’s head off, it contributes to optimum health and longevity.

Here are just some of the benefits of sleep:

  • Improved memory and learning
  • Increases longevity and quality of life
  • Reduces risk of depression or mood disorders
  • Better athletic performance

It is recommended to get at least 8 hours of sleep each night. Without proper sleep, we can become sleep deprived and, over extended periods of time, enter into sleep debt, a state of accumulated sleep deprivation. This can lead to a host of problems including a compromised immune system, increased stress, adrenal fatigue, oxidative stress buildup, impaired memory, systemic inflammation, metabolic derangement and weight gain.

Continue reading…


CF WOD October 9

Skill: Rope Climbs

WOD: AMRAP 15
300m Row
15 Ball Slams (30/20)
6 Box Jumps (30/24)
12 Knees to Elbows
50m Farmer’s Walk (2/1.5)


WLVSFL

From time to time we’re all guilty of getting too caught up in what the scale says and not being more focused on how we look or feel. Change that mind set. Click through and check out the whole article on Why Weight Loss is Not the King of Achievements:

When you aim to get fit, you are aiming for what you define as “fit.” That’s where goals come from. “I want to look like this” or “I want to be able to do that.” We, as a society, are screwing ourselves over with the mainstream definitions of what “weight loss” and “being fit” means and looks like. Weight loss is touted as a great achievement and the epitome of success in “being fit.” We see testimonials about weight loss success outlining the numbers of lbs and inches lost.

Weight loss as a number on a scale is a part of measuring success, make no mistake. But how that number goes down is of more importance for long term success, not just that the scale is moving.

The problem with focusing on strictly weight loss by whatever method possible, means that you may be negatively affecting your ability to maintain that loss further down the road because of the stress of muscle loss, low calories, excessive exercise or a combination of all.

Success in reaching our goal “look” (naked hotness) is highly dependent on how well we can manipulate the variables within our control to achieve permanent weight loss, but of the right kind; fat loss. And once achieving that success, keeping that success. If you are fat, you want to lose fat. If you are less fat, you still want to lose the fat that’s left and maybe get bigger muscles or more definition. If you have stubborn fat, you are still trying to lose that. And then we have the skinny, squishy ones…who still want to lose fat.

What most popular methods rely on is the fact that if you just affect the energy equation (usually with low calories and lots of exercise), you will lose weight. Well, yes you will. But then what? What you lost was not just fat, you lost muscle too. There is no way to directly control what KIND of weight is lost on a general scale.

What we want is to create the most favorable environment for fat loss, and an unfavorable environment for muscle loss. Because keeping our muscle, and we all have some even if you can’t see it, is very important to fat loss success, and metabolic health. Muscle is denser than fat. It takes up less room, for the same amount of weight. Muscle is more expensive metabolically to “stay alive.”

Don’t pigeon-hole your hopes of progress to what the scale reflects. Changing definitions is not just a lofty mental concept that hangs out on the edges of your mind, to make you feel smart as you read about it. It is the steel girders that support your skyscraper.

Your definitions are your actions. It will directly impact what you do every day. It will literally affect how you cook your meals, how you look at yourself in the mirror, how you decide if something is working, how well you manage stress. It will determine if you continue in a frustrated cycle, or are finally able to grasp and implement the principles.

Change your definition of weight loss and how you measure the progress your body is making, and you will get your results. Don’t get solely tied down to a number that does not truly reflect what it is supposed to.

 

Today’s Workout:
WoD – 4 Rounds: 40 Extreme Jacks, 30 Lunges, 20 Push Up + Dual Mtn Climbers*, 10 Burpee Broad Jumps (*push up + left + right mtn climber = 1 rep)


AMRAP25: 3 Wall Walks, Run Across Bridge, 15 Wall Jumps, Run Stairs, 15 Dips, Up/Down Hill, 15 Bar Rows, Back to Stage


CF Blog October 10

WOD: (from 1/15/11)photo (10)
400m Run
10-1 Burpees
1-10 Med Ball Throws (20/14)
10-1 Pull-ups
1-10 1 Arm KB Swings (1.5/1)
400m Run

*run 400 meters, complete the burpee/med ball throw couplet, complete the
pull-up/kb swing couplet, run 400 meters

 

The 2nd Annual Checkers Fitness Shootout is one month away!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>


CF WOD October 10

WOD: (from 1/15/11)
400m Run
10-1 Burpees
1-10 Med Ball Throws (20/14)
10-1 Pull-ups
1-10 1 Arm KB Swings (1.5/1)
400m Run

*run 400 meters, complete the burpee/med ball throw couplet, complete the
pull-up/kb swing couplet, run 400 meters


Random Notes - OCT

 

Today’s Workout:
AMRAP25: 3 Wall Walks, Run Across Bridge, 15 Wall Jumps, Run Stairs, 15 Dips, Up/Down Hill, 15 Bar Rows, Back to Stage


1) “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups
2) 2 min Max Sit Ups
3) Max Wall Sit


CF Blog October 11

photo (11)Steve was really “tire”d after his birthday WOD

Strength: RDL 5-5-5

WOD: (from 12/29/11)
3 rounds
10 Overhead Squats (135/95)
50 Double Unders

Congrats Jill and Nilesh!!!  Rocco Nilesh Patel was born 10-6-2013.  Mom and baby are doing great!1374870_10151722424457545_375271970_n

 

 

 

 

 

 

 

Also, best wishes and much luck to Jess Ard this weekend as she takes on the Chicago Marathon!!!  Go get ’em!!

 

The 2nd Annual Checkers Fitness Shootout is one month away!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>

 

 


CF WOD October 11

Strength: RDL 5-5-5

WOD: (from 12/29/11)
3 rounds
10 Overhead Squats (135/95)
50 Double Unders


Yummers

Sweet & Spicy Chicken Thighs with Sweet Potato & Bacon Fritters

SWEET & SPICY CHICKEN THIGHS

Ingredients

  • 8 bone-in skin on chicken thighs
  • 1 tablespoon coconut oil

Rub

  • 2 teaspoons garlic powder
  • 2 teaspoons chipotle chili powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt

Glaze

  • 1/4 cup honey
  • ¼ cup pure maple syrup
  • 1 tablespoon apple cider vinegar

Preheat the oven to 375 degrees.

Combine the rub ingredients and apply liberally to the uncooked chicken thighs.  Heat the coconut oil in a frying pan over medium high heat.  Place the chicken thighs into the hot frying pan and brown the skin (about 2-3 minutes each side)  Transfer to a pan and place in preheated oven for about 15 minutes.  Combine the glaze ingredients.  Brush the glaze  liberally over each chicken thigh and continue baking for about 10 minutes.  (or internal temp reaches 170 degrees).  Let rest for 5-10 minutes so the internal temperature reaches 180 degrees.

SWEET POTATO & BACON FRITTERS WITH MAPLE LIME CHIPOTLE YOGURT SAUCE

 Ingredients

Fritters

  • 2 large sweet potatoes – cooked and mashed (about 3 cups mashed)
  • 4 slices of cooked and diced bacon (preferably uncured)
  • salt and pepper to taste
  • 3-4 tablespoons coconut oil

Maple Lime Chipotle Yogurt Sauce

  • ½ cup plain Greek yogurt
  • 1 teaspoon chipotle chili powder
  • 1/8 of a lime juice
  • 1 teaspoon pure maple syrup
  • ¼ teaspoon sea salt

Combine the diced bacon, mashed sweet potatoes and salt & pepper in a bowl.  Form 5 patties out of the mixture (about ¼ to ½ inch thick).  Heat the coconut oil in a frying pan over medium high heat.  Once heated place the patties into the pan and cook for about 3-4 minutes per side.  Flip when browned (be careful, they are a little delicate) and continue cooking for another 3-4 minutes.  Top with the combined ingredients for the yogurt sauce and some diced bacon.

 

Today’s Workout:
1) “Helen”-ish: 3 Rounds for Time: 400m Run + 21 KB Swings + 12 Hand Release Push ups
2) 2 min Max Sit Ups
3) Max Wall Sit


Meet Tricia Laurion

Tell us a little about your story and how you got involved in CrossFit?

I had pretty much been a heavy duty runner ever since being diagnosed in my early twenties with an autoimmune arthritis that starts in the spine and pelvis. Shortly after returning stateside from my first Air Force overseas tour, I awoke with horrible back pain that lasted for months.  Since Air Force doctors don’t routinely experience young recruits with this type of chronic condition, they don’t rush to look for it.  They eventually prescribed Valium; either to prove the “it must be in her head” theory or to hopefully lessen my attendance at morning sick call.  Although Valium did nothing for my pain, it did allow me to stare out the window for long periods of time declaring, “I still hurt, but I don’t care as much that I do”.  When I was finally told that that I did in fact have a real physical condition, one that would most likely require hip replacements by the age of forty, well – I wasn’t quite sure how to deal with that any better.  After a few weeks of self-pity and disbelief, I got up off the couch one evening after work and took a walk on one of the National Forest trails within a block from the off-base cabin I was renting.  The next day I ran a short distance on the same trail. Within months I was running fifty plus miles a week convinced that I was in charge of my own destiny.

And I didn’t stop running until my mid-forties. Suddenly, what used to be fun and easy was getting difficult.  I would get several miles out on a Saturday morning run and then struggle to get home with legs that felt like cement.  At first I thought it was just aging and I’d have to push myself harder.  But the harder I pushed, the more I struggled. So I switched strategies. I took more breaks. I lowered my miles.  But nothing got better; it just got harder and harder.

And then I woke up unable to see out of my left eye.

When I was first told that I had Multiple Sclerosis, I initially by-passed the self pity and disbelief and just got up off the couch determined to not let it change a thing. I tried to keep running. Then I tried to keep walking, first with a cane and then with a walker. When I finally got my light weight wheelchair I was both relieved and depressed.

For a long time I was depressed. I dwelled on the fact that I was no longer a runner. For a long time I was angry. And then I decided to buy a racing wheelchair. What I didn’t know was that you have to special order them and they take forever to show up…..but when it did I couldn’t wait to get to the track! I was finally excited again – I was going to fly around the track and run all “MS-style” But not so fast….

Do you know how much upper body strength it takes to push a racing wheelchair? Way more than I had! But I couldn’t give up now. I tried and tried but my circles around the track got slower and slower. In desperation to not lose what I thought was my last chance at feeling good again, I started working out with an awesome and amazing personal trainer who threw weight at me while I sat in my chair pushing my arms and shoulders to their limits. When I finally cranked out a few seated pull-ups, he decided it was time to try working on my legs. I was afraid but I trusted him – I hung onto his shoulders or grabbed onto the bar on the smith machine until I was back up on my walker, and then back to a cane and then eventually, over the course of a little longer than one year, I was back to walking.

This finally explains how I found CrossFit. I was walking again, but I knew I’d never get back to running ½ marathons. And I knew I didn’t want to go to a gym where I’d get bored on a trend mill or stationary bike. And a lot of the upper body exercises I had been doing were similar to modified CrossFit exercises so with just a few quick Google searches, I found Ultimate CrossFit and signed up for the introductory class. That was just about a year ago. It’s been the best thing for me physically, mentally and emotionally.

What do you do outside of the gym?Tricia

I work for IBM and kid that they only require half a day’s work; they don’t care if it’s the first twelve or the second twelve. I look after my parents that just moved down here from Minnesota. I battle a never ending war with leaves in the yard. I’m Terri’s IT consultant for any device that uses electricity. And then if there is any time left over I watch shows like True Blood, Dexter or The Walking Dead.

Favorite WOD/movement?

My favorite movement is pull-ups because they always remind me of the pivotal point from relying on my wheelchair to using my legs again. But I also love slamming the tires with the sledge hammer and the really long Saturday chipper workouts.

Your biggest accomplishment since starting CrossFit?

On a good day, my legs buzz and tingle and feel somewhat weak. On a bad day, they hurt like hell and feel like they are wrapped in cement. So my biggest accomplishment since starting CrossFit has been accepting the fact that I will always be the last person to finish the run. Any run! Although this may seem insignificant, it took me a long time to stop worrying about being last and instead focus on the fact that I am still moving. It’s my workout and my challenge – to keep moving.

Favorite pastime/hobby?

I’m struggling with this answer a bit because I still think in terms of “before MS” and “after MS” and the difference in my energy level and what I could do before and can’t do (or can’t do as well) now. I remember reading somewhere or hearing someone say that you shouldn’t make any major decisions or changes for 2-3 years after your diagnosis because that’s how long it takes to get used to MS and how it affects your mood, energy, physical abilities, etc. I know what my favorite pastimes and hobbies were before MS but even though it’s been five years I still feel like I’m trying to figure out where I’ve landed.

I used to enjoy writing short stories but I haven’t quite been able to get the spark back, although I’m working on it. I enjoy entertaining and cooking out for friends and experimenting with fun martini recipes but I still worry about making plans for even a few days in the immediate future because I can’t predict how I will feel.

I’ve always enjoyed traveling but it’s another before and after reminder. Before, Terri and I traveled extensively; we did frequent weekend half marathon excursions and planned entire vacations around running; we have participated in the Great Alaska Running Cruise and the Caribbean Running Cruise but from the time we booked and then traveled to Italy for the Marathon di Tuscany adventure, I was in my wheelchair. Having to sit on the sidelines was certainly a drastic change in perspective and quite a learning curve; cobblestone roads and sidewalks versus American made wheelchairs expecting smooth ADA accessible surfaces means you will miss getting to see Michelangelo’s David but you will get to see the inside of an authentic Italian wheelchair repair shop.

What is your favorite part about Ultimate CrossFit?

I have several “favorite” parts about Ultimate CrossFit beginning with all of the other people at Ultimate CrossFit. The trainers are absolutely wonderful – each and every one of them in their own way. They are compassionate, dedicated, and knowledgeable. The other gym members make up a community that brings out the best in all of us; accomplishing our goals, completing the WOD, cheering each other on, or forming friendship in and out of the gym.

If you could have one superhero skill, what would it be?

Spring-loaded legs with titanium knees! I would do non-modified box jumps by day; burpees by night keep and throw in a few Olympic Lifts with Mie on Sundays.

 


10.12.13: Pure Guts

SONY DSC

10.12.13: AG Track @ 8am

WOD:
3x 1200m Run
-3:00 rest

Good luck to all the Chicago marathoners this weekend, especially our own Jess Ard. And here’s to hoping that Dathan Ritzenhein can go faster than any American before him. He’s going to need to run with guts.

“I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.”
–Steve Prefontaine


CF Blog October 12

WOD: Ultimate Crossfit Lottery WOD 2:photo (12)

Rep Schemes: 80, 70, 60, 50, 40, 30, 20, 10

Movements: Ball Slams, Double Unders, Box Jumps, Burpees, Wall Balls,
Kettlebell Swings, Walking Lunges, Ring Rows, Abmat Sit-ups, Push-ups

*The workout starts and finishes with an 800m run

Movements will be picked from a hat in lottery style draft. The first
movement picked will be 80 reps the 2nd movement picked will be at 70 reps
and so on…

 

Hey Ultimate!!  

The 2nd Annual Checkers Fitness Shootout is one month away!  UCF is hosting this event and we would love to get a big contingent of Ultimate folks out there to represent!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>

 


CF WOD October 12

WOD: Ultimate Crossfit Lottery WOD 2:

Rep Schemes: 80, 70, 60, 50, 40, 30, 20, 10

Movements: Ball Slams, Double Unders, Box Jumps, Burpees, Wall Balls,
Kettlebell Swings, Walking Lunges, Ring Rows, Abmat Sit-ups, Push-ups

*The workout starts and finishes with an 800m run

Movements will be picked from a hat in lottery style draft. The first
movement picked will be 80 reps the 2nd movement picked will be at 70 reps
and so on…


CF Blog October 13

imagejpeg_0not what these tires were intended for, but ok 🙂

WOD:
3 Rounds
21 Calorie Row
7 Hang Power Cleans (135/95)
7 Ring Dips
14 Games Standard Box Jumps(24/20)
7 Toes 2 Bar


CF WOD October 13

WOD:
3 Rounds
21 Calorie Row
7 Hang Power Cleans (135/95)
7 Ring Dips
14 Games Standard Box Jumps(24/20)
7 Toes 2 Bar


800m Run
10-1 Sit Ups
1-10 Lunges
400m Run
10-1 Burpees
1-10 Push Up to Plank
800m Run


10.14.13: 82 Mix

Chicago-Marathon-2012-Race-Day-M-68

 

10.14.13: AG Track @ 6pm

WOD:
800m (jog 400m)
3x 200m (jog 200m after each)
800m (jog 400m)
3x 200m (jog 200m after each)
800m

The goal of this workout is to keep going. You are not going to stop in your rests. You will go from one interval to the next. But you have ample time for your moving rest to help recover. Clearly, if you need to stop, please do so, but the goal is to keep moving. The strategy for the workout is to maintain the same pace throughout. Run the 800m’s hard and use that same pace for the 200’s.


CF Blog October 14

IMG_3541Boone gets lonely when his training bud doesn’t show up to open gym

Strength: Back Squat 5-5-5

WOD: (from 4/30/12)
3 Rounds
300m Row
20 Wall Balls (20/14)
10 Pull-ups

Momma’s Quote of the Week:  “Live as if everything you do will eventually be known.”—Hugh Prather

 

Do you have a training partner?  A good training buddy is an essential component to your training regimen – here’s why:

Motivation.  Ever see workouts posted that you would prefer to shy away from because they expose your weaknesses?  A good training partner will make you do those workouts together, making you a more well-rounded athlete.

Support.  Whether you are having a rough training day or scoring a new PR, a training buddy will offer encouragement or a high-five.

A training partner will push you to go harder and move faster.  You can sneak in some great workouts alone, but unless you have someone training with you, you’re likely not moving as fast as you’re capable of.

A training partner can provide you with helpful tips.  Maybe your back begins to round on your second-to-last set of deadlifts – you can’t see it, but your partner can.  A good training partner will let you know that your form is deteriorating and encourage you not to add on weight for your last set.

and most importantly,

Safety.  Having someone around to spot you on your bench press or back squat is an absolute must, but it is generally a good rule of thumb to have someone around when you’re working out regardless of the movements that you are doing.

 


CF WOD October 14

Strength: Back Squat 5-5-5

WOD: (from 4/30/12)
3 Rounds
300m Row
20 Wall Balls (20/14)
10 Pull-ups


EVOO

Extra Virgin Olive Oil – EVOO:

Olive oil might be the key to longer life.

Greeks consume more olive oil than any other country (about 26 liters per person annually), and their Mediterranean diet has been linked to lower cancer rates, risks of heart disease, and occurrence of Parkinson’s and Alzheimer’s diseases.

Recently, the New York Times Magazine wrote that heart-healthy olive oil was a potential reason that inhabitants of the Greek Island Ikaria just “forget to die.” TV chef Cat Cora told us, “My family in Greece drinks half a cup of extra virgin olive oil [EVOO] and warm lemon water in the morning for weight loss and health. They absolutely swear by it for keeping hunger pangs in check, helping with body maintenance, health and longevity.”

Just smelling it might be good for your waistline.

A 2013 study conducted by the German Research Center for Food Chemistry indicates that even just smelling EVOO may lead to greater feelings of fullness: when the scent was added to foods via an aromatic extract, it lowered the number of calories consumed by study participants, and improved blood sugar response. Additionally, compared to other oils and fats, when EVOO was added to yogurt, the group that had eaten the yogurt enriched with olive oil showed the largest increases in blood levels of serotonin, a hormone associated with satiety.

Try it for pain relief.

The Monell Chemical Senses Center found that Ibuprofen and EVOO have the same kind of anti-inflammatory properties, even though the substances are otherwise completely unrelated. Their polyphenols (a type of antioxidant) act on the same receptor in the back of your throat, which is what can cause a ticklish sensation for some when they swallow it.

The Koroneiki varietal of EVOO in particular has the highest quotient of polyphenols, which also makes it great for external relief and beauty treatments on skin, hair, and scalp.

EVOO might cut down on accidental carcinogens.

The smoke point of EVOO is almost 400 degrees, which is much higher than other popular cooking oils like canola (200 degrees), or corn and non-virgin olive oils (around 320 degrees each). According to the Cleveland Clinic, “[H]eating oil above its smoke point—the temperature at which the oil begins to smoke—produces toxic fumes and harmful free radicals (the stuff we’re trying to prevent in the first place). A good rule of thumb: The more refined the oil, the higher its smoke point.”

Olive oil is full of healthy fats.

If a recipe calls for canola oil or butter, you can simply swap in olive oil. According to our food editor, use about 3/4 the amount listed (even if you’re baking cakes, muffins, and breads), and you’ll cut back on calories, saturated fats, and bad cholesterol.

“Light” doesn’t necessarily mean healthier.

Every olive oil has the same cholesterol and fat content, and they all have around 120 calories per tablespoon. A bottle classified as “light” is referring to the oil’s color and flavor.

Labels can lie.

“Bottled in Italy” doesn’t make it better; plus, the fine print might be: “May contain oils from Spain, Greece, Morocco, Tunisia.” That means most of the oil was likely produced elsewhere, before being shipped overseas to obtain that luxurious, coveted, they-can-charge-more Italian labeling.

The University of California, Davis conducted a study in 2012 that showed over 65% of the EVOO found on grocery store shelves did not test as “Extra Virgin”, even though they were labeled that way, and instead contained other oils as fillers, and for additional color and flavoring.

Olive oil can expire.

Bright supermarkets can speed up the oxidation process if the oil sits there for too long, and it can go rancid. As long as it’s stored away from heat and light, however, an unopened bottle of good quality olive oil should last for up to two years from its bottling date. Once you open it, you should use it all in a few months.

Use it to clear acne.

It might sound a bit wonky, but many folks swear this works: Make a paste by mixing 4 tablespoons salt with 3 tablespoons olive oil. Pour the mixture onto your hands and fingers and work it around your face. Leave it on for a minute or two, then rinse it off with warm, soapy water. Apply daily for one week, then cut back to two or three times weekly. You should see a noticeable improvement in your condition. (The principle is that the salt cleanses the pores by exfoliation, while the olive oil restores the skin’s natural moisture.)

Who knew: It takes 1,375 olives just to make one 32-ounce bottle of olive oil – that’s over 15 pounds!

 

If you’ve never been there before, check out Pour Olive on East Blvd. It’s a great experience and will change the way you think about store bought olive oils!

 

Today’s Workout:
800m Run
10-1 Sit Ups
1-10 Lunges
400m Run
10-1 Burpees
1-10 Push Up to Plank
800m Run


WoD: 4 Rounds – 30 squats, 20 yard sales, 10 tuck jumps, Bear Crawl
Cash Out: 3×10 hollow rocks and back arches


CF Blog October 15

Strength: Deadlift 3-3-3-31383017_769787253294_1719337551_n

WOD:
400m Run
12 HSPU
12 Burpees
400m Run
9 HSPU
9 Burpees
400m Run
6 HSPU
6 Burpees

Cash Out: 3×10 GHD Sit-ups

 

Congrats Lauren and Dale on their new baby boy, Mason Noah, who was born on 10/12.  Mom and baby are doing great!

 

Don’t forget to check-in for Breast Cancer Awareness Month!!!

 

 

TriciaHave you met Tricia?  Check out her inspiring story here!


CF WOD October 15

Strength: Deadlift 3-3-3-3

WOD:
400m Run
12 HSPU
12 Burpees
400m Run
9 HSPU
9 Burpees
400m Run
6 HSPU
6 Burpees

Cash Out: 3×10 GHD Sit-ups


Tips

Here are some simple and easy to implement tips for a healthy body and mind. The reasoning behind this post is that we can get too specific when focusing on improved health – make your habits better in general and improve the bigger picture rather than focusing on the minutia.

1. Sleep – probably one of the most underrated and easily forgotten ways to stay healthy! Getting a minimum of seven hours of sleep a night on a fairly consistent basis is key to keep your body strong and healthy. A few hours of lost sleep a week can lead to weight gain –

Losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain. Even though we burn more calories when we stay awake, losing sleep is not a good way to lose weight. The light sleepers ended up eating far more than those who got nine hours of sleep, and by the end of the first week the sleep-deprived subjects had gained an average of about two pounds.

2. Keep Moving – and spend more time on your feet. Simply exercising for a few hours a week in an artificial environment (note to gym rats) and spending the rest of your time sedentary will not do the job for general health. Our bodies respond well when it comes to movement in general.

The two most essential things are walking and stretching – neither are to be obsessed over but if you can fit in at least 20 minutes of walking everyday and start or end your day with a good total body stretch out you are on the right path. 

3. Eat What Digests Well – this can be a very basic way of thinking and I’ve found works well. Eat what your body agrees with! We are all different and respond well to different diets but over time you should be able to learn basic choices that make you feel good and stick to those, while avoiding things that you don’t digest well or agree with in one way or another.

 

Today’s Workout:
WoD: 4 Rounds – 30 squats, 20 yard sales, 10 tuck jumps, Bear Crawl
Cash Out: 3×10 hollow rocks and back arches


WoD1: 8 Rounds: 10 Push-ups, 1 Half Gasser – with 1min Rest
WoD2: Tabata Bar Rows


10.16.13: Wednesday’s Twist

Games2013_Row_floater3

10.16.13: The Pit @ 6am

WOD:
1000m Row (250m rest)
3x 250m Row (100m rest)
1000m Row (250m rest)
3x 250m Row (100m rest)
1000m Row

This is similar to the running workout on Monday, but a rowing version of that. We’ve either done really short rowing intervals, a long row, or rows mixed in with a Chipper. So this is a bit different. Monday’s goal was to not stop and to have some bursts of speed (with varying distances throughout). This is a similar goal, but in rowing. It’s a great way to mix up how we traditionally approach the rower. This time we’ll have some fast rowing mixed with some recovery rowing.

Pace is not breakneck. Whatever you row the 1000m in is the pace you should take for the 250’s at. Try to row them all at your 5k row speed, no more than your 2k row speed.


CF Blog October 16

Strength: Bench Press 5-5-3-3-1-1-120131015_190504

WOD:
Death by 10 Meters

POST WOD: Group Stretch

 

Paleo Magazine’s Best of 2013!  

Paleo Magazine is polling for the Paleo Community’s best of the best!  And modPALEO has been nominated!!!

What an amazing year this has been for the Paleo community! The Paleo lifestyle, and community, is exploding, with new blogs, books, services and products. With so many amazing options, we’re having a hard time deciding the best of the best and need your help. Vote now on the best our community had to offer in 2013!
Voting is open thru Friday (11/01/13) and we’ll announce the winners, and results, in our first issue of 2014.

Help support our friends at modPALEO and Vote here!

 

Hey Ultimate!!  

The 2nd Annual Checkers Fitness Shootout is one month away!  UCF is hosting this event and we would love to get a big contingent of Ultimate folks out there to represent!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>

 

 


CF WOD October 16

Strength: Bench Press 5-5-3-3-1-1-1

WOD:
Death by 10 Meters

POST WOD: Group Stretch


FAST

Like gazelles you were… sprinting through the dark and early dewy morn.

You know we LOVE some sprints. Do you know why, though? Burn fat, increase aerobic capacity, increase endurance, engage fast-twitch muscles, muscle power and increased bone density. BAM! – that’s why!! Check this article. Or, just geek out.

Sprinting. Intervals. Good for building anaerobic conditioning (and, consequently, aerobic conditioning), increasing VO2 Max, strengthening legs and… abs? Really? Sure, sprints strengthen your core AND burn fat at a higher rate than jogging, driving and sleeping. So, l-o-v-e the sprint. It’s your friend.

Oh, and also we do sprints to better be able to escape a Zombie attack.

 

Today’s Workout:
WoD1: 8 Rounds: 10 Push-ups, 1 Half Gasser – with 1min Rest
WoD2: Tabata Bar Rows

 


Endurance: 1600/1200/800/400m Runs with 3/2/1 min Rest, respectively. Finish with 100 Lunges.


CF Blog October 17

Strength: Front Squat 3-3-3-3photo (13)

WOD: (from 5/1/12)
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)

 

Check out this great article from Forbes.com:

Why You Should Fill Your Company With ‘Athletes’

The best business team players are athletes.Editor’s Note: Due to the tremendous popularity of this post, David and Mary have written further about how champion “athletes” succeed in their article “The 7 Secret Traits Of Enduring Champions” here.

At our company, we work to fill our roster with “athletes.” I don’t mean this necessarily in the physical sense, although it turns out that quite a few of our members are literal athletes – we have a national-class triathlete, I have a personal interest in competitive and recreational bodybuilding, and there are multiple marathoners, bikers, soccer, and basketball players, CrossFit enthusiasts, etc. on staff. We also have a companywide interest in health and fitness, which we call “Fishbowl FIT.” But when I advise people to seek and hire athletes, what I am really referring to is the athlete traits (akin to leadership traits) that make any individual an exceptional hire.

The traits of athletes we desire are as follows:

1. They have the drive to practice a task rigorously, relentlessly, and even in the midst of failure until they succeed. Athletes are tenacious—they seldom or never give up. They also have a strong work ethic and the ability to respect and deal with the inevitable issues of temporary pain (along with the intuition to know when the cause of the pain is an issue too serious to safely ignore.)

2. Athletes achieve their goals. If one avenue is blocked, they find another path to success. If their physical strength has given out, they learn to work smarter, not harder. As they learn to become more effective they become more efficient.

3. Athletes develop new skills. Even though an athlete is highly specialized at certain skills, such as speed, blocking, or hand-eye coordination, they are also good at adapting to scenarios that call for cross-functional skills.

4. Athletes are exceptional entrepreneurs.As you consider new hires, you will likely discover that business athletes are often former (or current) entrepreneurs. Whereas people from large corporate environments may tend to be specialized in their skills and single-minded in their objectives, a business athlete is equipped to see the bigger vision of all that goes into making a company thrive. They can think strategically and are tuned in to the “big picture” and the long-term goals. They also know how to put the strategy into action.

5. Athletes strive for balance. Too much junk food and too little sleep will not contribute to a healthy company or a winning performance. Their bodies must be strong and in good condition, so athletes understand that they can’t cheat the system for long and expect positive results. A true business athlete will respect the laws of balance in energy, health, sleep, and nutrition (as well as the business corollaries) that will allow them to succeed and to do so not only in the present but for the long term as well.

continue reading…


CF WOD October 17

Strength: Front Squat 3-3-3-3

WOD: (from 5/1/12)
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)


Random Notes - OCT

Vote: Paleo Magazine’s Best of 2013 (and modPALEO has been nominated!)

 

Today’s Workout:
Endurance: 1600/1200/800/400m Runs with 3/2/1 min Rest, respectively.
Finish with 100 Lunges.

 


Bootcamp Lottery


CF WOD October 18

Strength: Bent Over Row 5-5-5

WOD:
5 Rounds
9 C2B Pull-ups
10 Snatches (115/75)
15 Box Jumps (30/24)


CF Blog October 18

Strength: Bent Over Row 5-5-5DSC_0267

WOD:
5 Rounds
9 C2B Pull-ups
10 Snatches (115/75)
15 Box Jumps (30/24)

Check out Julie and Suzanne presenting a check to Levine Cancer Institute after running a successful Sarcoma Throwdown!!  Nice work, ladies!

 

Paleo Magazine’s Best of 2013!  

Paleo Magazine is polling for the Paleo Community’s best of the best!  And modPALEO has been nominated!!!

What an amazing year this has been for the Paleo community! The Paleo lifestyle, and community, is exploding, with new blogs, books, services and products. With so many amazing options, we’re having a hard time deciding the best of the best and need your help. Vote now on the best our community had to offer in 2013!
Voting is open thru Friday (11/01/13) and we’ll announce the winners, and results, in our first issue of 2014.

Help support our friends at modPALEO and Vote here!

 

Hey Ultimate!!  

The 2nd Annual Checkers Fitness Shootout is one month away!  UCF is hosting this event and we would love to get a big contingent of Ultimate folks out there to represent!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>

 

 


SSBJ

Sweet & Savory Bacon Jam

Makes 1 1/2 to 2 cups (can be doubled or tripled)

1 pound thick-cut bacon, cut into 3/4-inch pieces
2 small sweet onions, peeled and thinly sliced
1 large shallot (2 cloves), peeled and very thinly sliced
1/2 cup pure maple syrup
1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
2 teaspoons Worcestershire sauce
Kosher salt and freshly ground black pepper

Set a large Dutch oven or heavy skillet over medium-high to high heat. Add the bacon and cook, stirring occasionally, until it begins to brown and crisp, 15 to 20 minutes. Keep all the bacon fat in the pan; do not discard (see Recipe Notes).

Lower the heat to medium. Stir in the onions and shallots, and cook until softened, 8 to 10 minutes. Add the maple syrup, vinegar, Dijon, and Worcestershire sauce. Season with salt and pepper. Pour in 1/2 cup of water and stir to combine. Bring the mixture to a boil, reduce heat to low and simmer, stirring occasionally if necessary. Cook until the the jam has a glossy appearance and syrup-like consistency, about 1 hour.

Allow the mixture to cool for 20 to 30 minutes. Transfer to a blender and pulse a few times to puree the larger pieces, stopping every pulse or two to stir and check the consistency — it should be thick and chunky, not a paste.

Transfer to an airtight container. Bacon jam can be refrigerated for up to one month. Serve at room temperature.

Recipe Notes: Some recipes call for discarding some of the bacon fat before adding the onions. I kept all of the fat but it is personal preference. Hey, if you are going to make bacon jam you might as well go all in!

 

Today’s Workout:
Bootcamp Lottery WoD:
Rep Schemes: 80, 70, 60, 50, 40, 30, 20, 10
Movements: Abmat Sit-ups, Ball Slams, Bird Dogs, Box Jumps, Burpees, DB Row, Jump Rope, K2’s, KB-swings, Lunges, Push-ups, Row Boats, Squats, Wall Balls, Xtreme Jacks, Yard Sales
*The workout starts and finishes with an 800m run – movements will be picked lottery style…
the first movement picked will be 80 reps the 2nd movement picked will be at 70 reps and so on.

Bootcamp Lottery


10.19.13: Throwback Saturday

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10.19.13: AG Track @ 8am

WOD
3x 1200m Run

Found this great image of Ben from 2011 at Integrity’s Revenge. Good luck to all of our athletes competing this weekend. In a throwback mood, we’re going back and repeating this 1200m workout. Longer repeats are a great way to push yourself physically and mentally. We traditionally do 400m or 800m repeats in CF WOD’s. Teaching yourself to push beyond that limit at a fast pace will certainly make those intervals much easier. Or if you’re a runner, longer intervals will help you increase your speed over distance as well building out your lung’s ability and your threshold capacity.


CF Blog October 19

WOD: AMRAP 30 Partner WOD (from 6/2/12)1384241_10151643877751493_1230222730_n
800m Sandbag Run
3 Tire Flips
30 Burpees
60 Ball Slams (30/20)
3 Rope Climbs
30 Overhead Walking Lunges (45/25)
60 Double Unders

 

 

Good luck to all of our competitors participating in Integrity’s Revenge this weekend!!!  Go get ’em!!

 


CF WOD October 19

WOD: AMRAP 30 Partner WOD (from 6/2/12)
800m Sandbag Run
3 Tire Flips
30 Burpees
60 Ball Slams (30/20)
3 Rope Climbs
30 Overhead Walking Lunges (45/25)
60 Double Unders


CF Blog October 20

WOD: “Coe” (from 10/16/11)1399754_10202022633517705_1310511448_o
10 Rounds
10 Thrusters (95/65)
10 Ring Push-ups

 

HeroKeithACoe_th.jpg

 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


CF WOD October 20

WOD: “Coe” (from 10/16/11)
10 Rounds
10 Thrusters (95/65)
10 Ring Push-ups


WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible. 
WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


10.21.13: Hammer Time

mc-hammer-running-man-1373309935

10.21.13: AG Track @ 6pm

WOD:
8x 400m
– All out efforts on #4 and #8
– 1:30 rest after each

We’re working on another variation of our 400m repeats. This time, we’re keeping the rest at 1:30 and holding a 5k pace on most of the intervals. But the key here is that we are laying down the hammer on #4 and #8- those will be all out efforts. This type of workout helps us to learn to pace but also to really push ourselves during the middle of a run or WOD. Dig deep.


CF Blog October 21

Strength: Press 3-3-3-3-31391514_10100886529714391_1091064227_n

WOD: 4 Rounds
10 Toes 2 Bar
20 OHWL (45/25)
30 Double Unders

Momma’s Quote of the Week:  “Defeat should never be a source of discouragement but rather a fresh stimulus.”—Robert South

 

To all who competed (and those who supported as well) at Integrity’s Revenge this weekend – GREAT JOB!!!  Three days full of brutal WODs and you met them with fierce tenacity, relentlessness, and…smiles :).  THANK YOU for representing Ultimate!!  We are all so proud of you!

 

This Wednesday, as part of our October Breast Cancer Awareness Month, we will be running Barbells for Boobs:

WOD: “Grace”
30 Clean and Jerks for time (135/95)

We will be running this WOD at all classes – it is not mandatory for you to donate to participate, but if you would like to donate to the cause you can do so here


CF WOD October 21

Strength: Press 3-3-3-3-3

WOD: 4 Rounds
10 Toes 2 Bar
20 OHWL (45/25)
30 Double Unders


stretch

A lot of peeps think that adding a daily stretching routine to their workout is a waste of time. This is anything but the truth! Stretching for only 5-10 minutes a day can give you some amazing benefits that will improve your workouts and your health.

Neglecting stretching is just setting you up for injury and slower recovery. It is important we keep our muscles long, lean and limber.

1. Greater Strength

Stretching increases strength by improving circulation and blood flow to the muscles. This not only provides greater nutrients to every muscle of the body but helps those muscles recover faster in between workouts. The increased blood flow helps prevent soreness and muscles fatigue during recovery periods and allows for more frequent high-intensity workouts.

2. More Flexibility

Stretching is the most effective way to improve flexibility. As the body ages, muscles shorten and tighten. This decreases range of motion, and increases the chance of tendon, ligament, and other soft tissue injuries. Flexibility also helps with fluid motion in athletic performance. Watch out not to over stretch though – overly flexible muscles are injury prone and give you a sloppiness when moving. You can see this sometimes in people who overdo it with Yoga.

3. Good for Circulation

Lengthening and loosening the muscles helps dramatically with circulation. Not only will this help reduce post-workout soreness and shorten recovery time, but it will improve overall health. Greater blood circulation helps promote cell growth and organ function. The heart rate will also lower since it doesn’t have to work as hard and blood pressure will become more even and consistent.

4. Reduced Stress

Stretching reduces stress through loosening the muscles and relieving built up tension. It also releases endorphins in the brain that can cause a feeling of wellbeing and calmness. It is also thought that stretching reduces stress through a mechanism similar to meditation or yoga in that it promotes a state of mindfulness. This is especially true for the muscles around your neck and shoulders – stretch these out in the evening for a good nights sleep.

5. Increased Range of Motion

An increased range of motion in the joints has many benefits and stretching is the best way to achieve this. It improves balance which decreases risk of injury and improves athletic performance. It also allows for more complete workouts, whether it be swimming, jogging, or lifting, an increased range of motion will allow for better form and complete muscle recruitment.

You have all seen people with tight hunched up postures. This comes from a lack of stretching and normally overdoing it with weight training or sitting at desks hunched over all day. Be sure to give yourself a good stretch, breathing into the muscle you’re stretching to further increase the stretch.

 

Today’s Workout:
WoD1: For 15 minutes, every 90 Secs complete 100m Sprint + as many Goblet Squats as possible.
WoD2: Alternating 8-minute Tabata of KB Swings + Push Ups.


3x7min AMRAPS: 10 Burpees + 20 Sit Ups + Hill Sprint – start each AMRAP where you left off the last


CF Blog October 22

Strength: Back Squat 1 @85%, 4×1 @90+% (1-1-1-1-1)1399347_10202028627227544_363436170_o

WOD: 4 Rounds (from 10/1/12)
400m Run
15 Burpees
25 Abmat Sit-ups

**Don’t Forget to “check-in” on Facebook to support Breast Cancer Awareness Month!”

Great article from Lift Big, Eat Big about weightlifting shoes:

You Need Olympic Weightlifting Shoes

Notice elbows directly under bar with vertical trunk
Article written by Jay Stadtfeld for LiftBigEatBig.com
Chuck Taylor’s, wrestling shoes, Olympic lifting shoes, Vibrams… there are a plethora of shoes to choose from for your feet. Your training could very well depend upon which you choose, as certain kinds are better for different lifts. Yes, even your footwear could make or break your training session.
Recently, Brandon made a post on Facebook that said something to the effect of, if you don’t own Olympic lifting shoes, put a 5 pound plate under your heels. While I agree with that, and it’s a fine idea until you do purchase shoes, it’s not the end all be all of your issues. As I’m sure he didn’t intend it to be, either.
You see, the issue with Chuck’s, wrestling shoes, Vibrams, or even those New Balance Minimus shoes that I have is that they don’t support your foot throughout the duration of the lift. Olympic lifting shoes allow you to do a few things that regular shoes will not, such as:
•   Spreading the floor
◦     Olympic lifting shoes possess straps, which allow you to push out against the side of the shoe with your foot, increasing hip activation. More hip activation will equate to a stronger pull or squat.
•      More stability
◦    More stability means that you’ll have a very consistent platform from which to push. Not at all inconsistent, unlike that from compressible soled shoes.
◦   Olympic shoes have a wooden sole (they have rubber on the bottom so you won’t slide), which means your foot is going to consistently be on a stable surface, unlike Chuck’s which have compressible soles. Inevitably people try to come up with the argument, “Well Vibrams don’t compress…” While this may be true, they don’t have a…
• Heel
◦   Olympic shoes typically have at minimum .5” to a 1” heel, which allows you to utilize every aspect of your musculature for the lift you’re going for. The Soviets realized that a heel would allow the lifter to squat into a deeper position due to the increased range of motion for the ankle joint, and so the design of the modern lifting shoe was created.

 


CF WOD October 22

Strength: Back Squat 1 @85%, 4×1 @90+% (1-1-1-1-1)

WOD: 4 Rounds (from 10/1/12)
400m Run
15 Burpees
25 Abmat Sit-ups


confidence

Question: How’s your confidence lately? Here’s a not-so-secret secret, your mind matters. There are many times when the belief that you can do something is more powerful than the sheer ability to do it. You know the old saying, “confidence is a close second to talent in athletes.” The truth is that confidence may actually be tied with and at certain times, be more important than talent. It all starts with self-perception. You have to picture yourself in certain ways. You must see yourself as a successful athlete. Envision all the traits that the top athletes have and start to make those traits your own. Your athletic persona must become part of you, a role you must develop within yourself. In your mind you must create the athlete you want to be. The old proverb “A man will become his thoughts” is very true. You have to have that belief in yourself all the time. You have to see yourself as the athlete you want to be. Not only when you look at yourself should you see it, but you also feel it from your soul. Confidence is built over time, and it is built on a solid base. You must lay down a good foundation. Start to build confidence through proper self-perception. Think you are and you will be. Start the mental training and consciously practice it; you will become a better athlete and in the process make those around you better through positive action. The better they are, the better you are. All these things are things you can do and absolutely will make you a better, more confident athlete. They are not necessarily difficult, but they won’t happen if you don’t consciously try to do them. Think it, practice it and get better!

 

Today’s Workout:
3x7min AMRAPS: 10 Burpees + 20 Sit Ups + Hill Sprint – start each AMRAP where you left off the last


WoD 1: Death by 10m
WoD 2: 2min Max Rep Dips
WoD 3: 5 minutes of Plank and Wall Squats, alternating every 30 seconds


10.23.13: Let’s Go Row

photo_Fotor_UCF_10.21.13

10.23.13: The Pit @ 6am

WOD:
3 Rounds
250m Row
500m Row
750m Row
– rest the exact amount of time it takes to do each effort.

We’ve done a running workout similar to this a while back. This is a great way to vary distances and resting periods within the same workout. To explain, if you row the 250m in 1:00, then you rest 1:00 before doing the 500m. If the 500m takes you 2:00, then you rest 2:00 before the 750m. And it keeps going until you finish all 3 rounds.

Goal is to get faster with each interval. Meaning, the 2nd 250m row should be faster than the first 250m, and the last one should be the fastest.


CF Blog October 23

Barbells for Boobs

WOD: “Grace”B4B-Banner-Website-Pic
30 Clean and Jerks for time (135/95)

 

We will be running “Barbells for Boobs” at all classes today.  Donations are not mandatory to participate, but if you would like to donate, you can do so here.

Other ways to give back in this last week of October:

**”Check-in” on Facebook!!  UCF will be donating $.10 to the Susan G. Komen foundation for every check-in on Facebook.  Plus…those that have checked-in at least 10 times over the course of the month will be entered into a drawing for a free month’s membership!

**Get your “Save Second Base” t-shirt while they last!!  Ts are just $20 and ALL proceeds will go to the Susan G. Komen foundation!!

 

and…coming soon…MOVEMBER…..


CF WOD October 23

Barbells for Boobs

WOD: “Grace”
30 Clean and Jerks for time (135/95)


protein
How Much Protein Should You Be Eating?
The answer – wait for it – depends on who (and what) you are. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need. And although individual protein requirements ultimately depend on dozens of variables that we can’t really know, there are some baseline intakes that can serve as a foundation for different groups. Let’s take a look.

The Sedentary

The RDA of 0.8 g protein/kg bodyweight or 0.36 g protein/lb bodyweight assumes you are sedentary, uninterested in gaining muscle, and free of health issues that might compromise your lean mass. If that describes you, the RDA is a good baseline from which to experiment. Just don’t go below that.

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

The Dieters

Weight loss involves a caloric deficit (whether arrived at spontaneously or consciously). Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur. In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet. Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet. Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1 g protein/lb bodyweight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass. And, although specific protein intake recommendations were not stated, a recent meta-analysis concluded that high-protein weight loss diets help preserve lean mass.

The Injured

Healing wounds increases protein requirements. After all, you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.

The Elderly

The protein RDA may not suffice for older people, who lose thigh muscle mass and exhibit lower urinary nitrogen excretion when given the standard 0.8 g protein/kg bodyweight. What’s good for the goose may not be good for the elderly, frail gander. More recent studies indicate that a baseline intake of 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance. As always, active seniors will probably do better with slightly more, and evidence suggests that increasing protein can both improve physical performance without necessarily increasing muscle mass and increase muscle mass when paired with extended resistance training in the elderly.

These are just starting points, mind you. Guidelines. Play around with your protein intake.

Read more: How Much Protein Should You Be Eating?

Today’s Workout:
WoD 1: Death by 10m
WoD 2: 2min Max Rep Dips
WoD 3: 5 minutes of Plank and Wall Squats, alternating every 30 seconds


Partners –
800m Run (w/ Slam Ball)
100 Ball Slams
100 Sit Ups (w/Slam Ball)
100 Front Squats (w/Slam Ball)
100 Twist Pass (w/ Slam Ball)
800m Run (w/ Slam Ball)


CF Blog October 24

Strength: Weighted Pull-ups 5 RM8e6492023c2a11e384f122000ae81109_8

WOD 1:
10 Minutes to Complete
5 Muscle-ups
100m Row
4 Muscle-ups
200m Row
3 Muscle-ups
300m Row
2 Muscle-ups
400m Row
1 Muscle-up
500m Row

WOD 2:
AMRAP 10
50m Farmer’s Walk (2/1.5)
5 Knees to Elbows
10 Dynamic Push-ups
15 Russian Twists (25/15)

 

Having some trouble with your overhead squat?  You’re not alone!  The Overhead Squat is one of CrossFit’s more troublesome movements.  Check out this article for some great tips and advice on how to improve your OHS. 🙂

 

The Overhead Squat Is a Punk: Advice From Experts on How to Make It Better

CrossFit, Masters Athletes
 The overhead squat is a punk. It is one lift that vexes many new CrossFitters and weightlifters alike. Arms collapse, knees come forward, you go up on your toes, and sometimes it feels like your back muscles are about to snap.

 

overhead squat, ohs, tips for overhead squat, snatch, snatch mobilityYou need a strong overhead squat for one reason – to complete the snatch. Although we use it in CrossFit workouts all the time, in reality, the overhead squat is simply one of the elements of a properly executed snatch. In order to snatch heavier weight, you need to be comfortable coming out of the hole with a lot of weight over your head. So we train the overhead squat in both CrossFit and weightlifting.

But as I said, this movement can be difficult and frustrating for many athletes early in their careers. And it’s not an easy one to coach because while as an athlete I may know the nuanced mechanics that have helped me master the movement, those cues are sometimes difficult to transfer to a beginner. It takes lots of practice with light to progressively heavier weights in order to get comfortable with this lift.

So in order to help both you and myself with the coaching of this lift, I assembled some highly regarded coaches from around the country and posed this question: “My overhead squat sucks. How can I fix it?” Here’s what they each had to say:

Tamara Reynolds – Competitive weightlifter and the co-founder of Weightlifting Academy, a worldwide strength training education institute as well as a nationwide weightlifting team. Tamara is also coach and co-owner at Asheville Strength in Asheville, North Carolina.

Use a barbell! Do not try to learn how to overhead squat with a PVC pipe. If you truly cannot overhead squat a 20kg bar, use a 15kg bar or a lighter training bar. Part of the difficulty of an overhead squat is keeping the bar over your base. It’s possible to lock out a PVC pipe in all sorts of places that aren’t correct without even realizing it. You need to be able to feel where the bar should be so that you can ingrain the correct positioning, and using a barbell instead of PVC helps make this possible.

One of the main issues I see is lockout stability. That bar should be locked out over your base so tightly that if I stand behind you and press down on the bar, it will not move. Get tight! The main cues I use for this are:

  • Wrists back! For some reason, I see a lot of people who have learned to overhead squat or snatch with their knuckles pointing forward. This is putting the weight of the bar on your poor little thumb joint. Get your wrists back and put your palms toward the sky like you are doing a pushup on the ceiling. If your knuckles are forward, the bar is going to want to come forward. Don’t let it!
  • Stretch the bar! Pull that bar apart like it’s a rubber band and you’re going to shoot your pesky little brother with it. When you pull the bar apart, it forces your elbows to lock and makes your upper back tighten up.

 

Samantha Tollman – Competitive weightlifter and assistant coach for USAW Level 1 certifications as well as being a technique coach for Mike Burgener in the CrossFit Olympic Lifting Certifications. CrossFit Level 1 certified, CrossFit Olympic Lifting certified, USAW Level 1 certified coach.

The infamous overhead squat! This movement can be cake for some and an arch-nemesis for others. As far as getting better in overhead squats work on flexibility. Not for everyone, but with the majority of people the problem is a lack of flexibility in the shoulders, chest, hamstrings and/or hip flexors. Work on mobility!

 

Keep reading for more helpful tips!!!


CF WOD October 24

Strength: Weighted Pull-ups 5 RM

WOD 1:
10 Minutes to Complete
5 Muscle-ups
100m Row
4 Muscle-ups
200m Row
3 Muscle-ups
300m Row
2 Muscle-ups
400m Row
1 Muscle-up
500m Row

WOD 2:
AMRAP 10
50m Farmer’s Walk (2/1.5)
5 Knees to Elbows
10 Dynamic Push-ups
15 Russian Twists (25/15)


Random Notes - OCT

Today’s Workout:
WoD: 800m Run + 21 Squats/12 Push Ups + 400m Run + 21 Squats/12 Push Ups + 400m Run + 21 Squats/12 Push Ups + 800m Run
Cash Out: Core Work


WoD: 800m Run + 21 Squats/12 Push Ups + 400m Run + 21 Squats/12 Push Ups + 400m Run + 21 Squats/12 Push Ups + 800m Run
Cash Out: Core Work


“Bootcamp Poker”


CF Blog October 25

Strength: 15 minutes to find a 1RM OHSphoto

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

Rest 2 min

5 Rounds of
In 1 minute complete:
5 Box Jumps (30/24) then Max Rep Kettlebell Swings (1.5/1) in whatever
time is left in minute

*30 min workout which each athlete does 10 minutes of work and 20 minutes
of Rest.

*Score is total wall balls and box jumps for each person.

*each partner rotates 5 times – for example Partner 1 goes first does 5
burpees and hits 22 Wall Balls once 1 min is up then Partner 2 goes first
does 5 burpees and starts WBs until one minute is up then Partner 3 goes
etc… Rotates back to Partner 1 where he will pick up where he left off
on Wall Ball Count 23 etc… The first 5 Rounds are Burpees and Wall
Balls, the second 5 Rounds are Box Jumps and KB Swings.

 

Hey Ultimate!!  

The 2nd Annual Checkers Fitness Shootout is one month away!  UCF is hosting this event and we would love to get a big contingent of Ultimate folks out there to represent!

Registration is officially open and we are excited to invite you to join
us for this awesome event on November 9, benefiting Wounded Warrior
Project!

Hundreds of crossfitters came out to Time Warner Cable Arena in uptown
Charlotte for the workout last year, and we’re expecting another great
event.  Please feel free to forward this and invite anyone you know who
might like to participate in this year’s workout, or invite your friends
via the Facebook event page below.  See you on November 9!

Workout information and Registration here: http://gocheckers.com/shootout
Facebook Event Page<https://www.facebook.com/events/406542289472261/>

 

 


CF WOD October 25

Strength: 15 minutes to find a 1RM OHS

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

Rest 2 min

5 Rounds of
In 1 minute complete:
5 Box Jumps (30/24) then Max Rep Kettlebell Swings (1.5/1) in whatever
time is left in minute


SCDKS

 

Ingredients (for two to four):

  • 1 medium-to-large kabocha squash
  • 1 tablespoon coconut oil
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon ground cinnamon
  • up to 1/4 teaspoon ground cayenne pepper
  • 1/2 teaspoon sea salt

Method:

Preheat your oven to 450 degrees Fahrenheit and line a baking sheet with tin foil. Wash the outside of your kabocha well, then (using brute strength) cut the squash in half and remove the seeds with a spoon. Continue to cut the kabocha into bite-sized pieces, and lay them on the prepared baking sheet. Drizzle with coconut oil and, using your hands, massage the kabocha pieces to evenly distribute.

In a small bowl, mix together the cocoa powder, cinnamon, and cayenne, using only as much cayenne as you know you can handle! Sprinkle the mixture onto the kabocha and then use your fingers again to massage and distribute. Sprinkle with sea salt, and bake for about 45 minutes, giving the squash a little toss with a spatula about half-way through. The squash will be done when it gets just a little bit golden brown on the outside, and soft and potato-like on the inside.

 

Today’s Workout:
“Bootcamp Poker”


10.26.13: Two Times the Fun

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10.26.13: AG Track @ 8am

WOD
1 mile
5-7 minutes rest
1 mile

For this workout, we have two goals….to run pretty damn hard on each mile and to only vary by about :05 on the second mile. We’re looking for speed but we also want to maintain that speed. Get a good recovery after the first mile.

Picture:  Matt Flaherty was named USA Track & Field’s Athlete of the Week placing first at the USA 50 Mile Road Championships. Flaherty set a course-record, 5:28:11, to win the men’s title at the Tussey Mountainback 50 Miler.


CF Blog October 26

WOD: “300” (from 10/13/12)Movie_300_102036
25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box Jumps (24/20)
50 Floor Wipers 135/95)
50 One Arm Kettlebell Clean And Presses 1 pood
25 Pull-ups

**News/Announcements!!**

**UCF will be manning a “Cheer Station” at this year’s Thunder Road Marathon on November 16- this will be a FUN morning!!  If you’re interested, please sign up with Mike!

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

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

**New UCF gear!gear.JPG

New Nike Hats are in stock – $25 
New Blue Ultimate Crossfit Women’s Tanks – $20 

 

 

 

**Checkers Fitness Shootout:

Saturday Nov 9th at Time Warner Cable Arena 9am-1pm

This is a community wide charity event to benefit the Wounded Warrior Project. We would love to have a good showing of UCF members at this event.

Here is a link for the event:
http://sports.bluesombrero.com/Default.aspx?alias=sports.bluesombrero.com/checkers

**Movember:

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/ – Details to come.


CF WOD October 26

WOD: “300” (from 10/13/12)
25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box Jumps (24/20)
50 Floor Wipers 135/95)
50 One Arm Kettlebell Clean And Presses 1 pood
25 Pull-ups


CF Blog October 27

Speed: 10x50m Sprintsphoto (4)

WOD: 5 Rounds
9 Hang Squat Cleans (155/105)
3 Rope Climbs


CF WOD October 27

Speed: 10x50m Sprints

WOD: 5 Rounds
9 Hang Squat Cleans (155/105)
3 Rope Climbs


WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups. 
SPEED: 10x Hill Sprint.


10.28.13: Partner Track Racing Surprise

large_Mens-win

10.28.13: AG Track @ 6pm

WOD:
Partner Track Racing Surprise

The exact workout will be based on the number we have for each team and what BRuss feels like pulling out of the hat. Just know you’ll get a damn good workout, you’ll run hard, and you’ll have someone to share the pain!

In the image posted, Chico State shows a true team effort in sweeping the CCAA Championships this weekend. They took the first 6 spots, and they all ran together. Beyond impressive.

And just remember how much faster you can be if you have more than two legs on your team…..

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CF Blog October 28

Strength: Back Squat 2-2-2-2-2 @ 80%17453efc3f5311e3931a22000aaa0ff5_8

WOD:
3 Rounds
400m Run
10 Pull Ups
15 Abmat Sit Ups
20 Double Unders

 

Momma’s Quote of the Week:  “It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”–William James

**News/Announcements!!**

**UCF will be manning a “Cheer Station” at this year’s Thunder Road Marathon on November 16- this will be a FUN morning!!  If you’re interested, please sign up with Mike!

 

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

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

 

**New UCF gear!gear.JPG

New Nike Hats are in stock – $25 
New Blue Ultimate Crossfit Women’s Tanks – $20 

 

 

 

**Checkers Fitness Shootout:

Saturday Nov 9th at Time Warner Cable Arena 9am-1pm

This is a community wide charity event to benefit the Wounded Warrior Project. We would love to have a good showing of UCF members at this event.

Here is a link for the event:
http://sports.bluesombrero.com/Default.aspx?alias=sports.bluesombrero.com/checkers

 

**Movember:

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/ – Details to come.

 


CF WOD October 28

Strength: Back Squat 2-2-2-2-2 @ 80%

WOD:
3 Rounds
400m Run
10 Pull Ups
15 Abmat Sit Ups
20 Double Unders


walking

The walking of which I speak has nothing in it akin to taking exercise, as it is called, as the sick take medicine at stated hours – as the Swinging of dumbbells or chairs; but is itself the enterprise and adventure of the day. If you would get exercise, go in search of the springs of life. Think of a man’s swinging dumbbells for his health, when those springs are bubbling up in far-off pastures unsought by him!

As Thoreau wrote in his essay “Walking” – walking is different.

Let’s contrast this with the typical American. In 2003 a study of over a thousand Americans measured how much the average adult walks over a 24-hour period. The study found that the average number of daily steps was 5,340 for men and 4,793 for women. The technical definition of ‘sedentary’ is less than 5,000 steps per day. Compare that to the Australians, who walk a near-ideal average of 9,695 steps per day, or to the Amish farming communities, where the average number of steps is 18,000 for men and 14,000 for women.

The fact that walking has gone from a basic human movement we perform to get to point A to point B to a form of exercise suggests that it is, in fact, being “engineered out of existence,” as described in Tom Vanderbilt’s fascinating article, “The Crisis in American Walking.” In the meantime, there’s no doubt that some of the more pressing health concerns of modern times are related to the sedentary lifestyle. Here are just a few of the studies I found supporting the health benefits of frequent walking:

  • In a 2003 metanalysis of 24 randomised controlled trials of walking tests, “Random effects modelling showed that walking interventions increased VO2 max and decreased body weight, BMI, percent body fat and resting diastolic blood pressure in previously sedentary adults (p < 0.05 for all).”
  • A 2006 analysis of subjective symptoms related to mood and nervous function found that “daily walking can improve mood states and shift autonomic balance to parasympathetic predominance, and may consequently contribute to the reduction of subjective symptoms.”
  • 2007 study found that regular brisk walks lowered the risk of type 2 diabetes. For patients who already have type 2 diabetes, a 2005 study found that regular walks has significant long-term benefits.

the idea that that we, this species that first hoisted itself into the world of bipedalism nearly 4 million years ago – for reasons that are still debated – should now need “walking tips,” have to make “walking plans” or use a “mobile app” to “discover” walking trails near us or build our “walking histories,” strikes me as a world-historical tragedy.

Just go outside and walk every day. It’s that simple. Don’t time yourself, don’t count your steps, don’t monitor your heart rate – just meander, or ‘saunter,’ as Thoreau liked to call it. But be warned: you may find “there comes . . . a longing never to travel again except on foot.”

 

Today’s Workout:
WoD: 50 Lunges, 10 Sit Ups, 40 Lunges, 20 Sit Ups, 30 Lunges, 30 Sit Ups, 20 Lunges, 40 Sit Ups, 10 Lunges, 50 Sit Ups.
SPEED: 10x Hill Sprint.


800m (walk 200m)
10 Burpees
2x100m (walk-back 100m after each)
10 Burpees
800m (walk 200m)
10 Burpees
2x100m (walk-back 100m after each)
10 Burpees
800m (walk 200m)
10 Burpees


CF Blog October 29

Strength: Deadlift 5-5-5photo (5)

WOD: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row

This is a pretty cool article about the impact that CrossFit has had on Olympic Weightlifting.  Check it out:

Thank You, CrossFit

by coachdanbell

Image

Like all close family, weightlifters and CrossFitters have our contentious times, but also like family, we show how much we appreciate each other from time to time. In that spirit I’d like to say to CrossFit and CrossFitters everywhere, THANK YOU for what you have done and keep doing for the sport of weightlifting in the USA.

I took four lifters to a local meet at CrossFit Endeavor, near Columbus, Ohio, yesterday. Two of them needed a total to qualify for the American Open in December. Now I’ve been in the sport a long time, and local meets have always been much the same: 15 to 30 lifters in a session or two, mostly the same few faces we’ve seen for years. The spectators would be a smattering of girlfriends, husbands, parents or bored friends trying to sit through the sameness of the competition until their friend or relative lifts, when they can–mercifully–go home and watch the last half of the football game or finish weekend errands. But that was before CrossFit. Before CrossFit introduced barbells and Olympic lifting to tens or hundreds of thousands of average people.

I encountered something very different from my previous experience at this local meet. There were not 20 lifters but 70. Not a dozen spectators, there were a couple hundred. And they were engaged. They cheered and stood and crowded shoulder to shoulder for a better view. And mind you there were no world or national records being put up. Not even state records. They cheered for 150 or 200 pounds. And when someone put 300 pounds over their heads, the place went nuts.

You see most of the crowd was CrossFitters. They knew what even two hundred pounds over their heads feels like. They know in their bones and tendons and shaking muscles just how heavy 300 pounds really is–and they appreciate like hell anyone who can get that from the ground to overhead and hold it.

Most of the competitors were CrossFitters, too. Their technique was shaky. Their understanding of how a meet runs–counting attempts, kilos instead of pounds, the time clock and rules, even how the bar is loaded–was sketchy at best. But they came with fire in their bellies and love in their hearts for this sport. The rest are details they’ll fill in as they go.

For CrossFitters, competitors and fans alike, qualifying for a national level meet is a big deal. Those of us who have been in the sport for some time come to think of qualifying for Nationals or the American Open as simply a foot in the door, the beginning of a real weightlifting career. CrossFitters understand just how few people get that good, good enough to be at Nationals. They appreciate it. My lifter Jon Dawson had a good but not great day for him. He went 3 for 6 and hit just what he needed for the American Open. But his last two Clean & Jerks were the heaviest of the meet. And when it was announced that he’d qualified for the AO, you’d have thought it was announced he’d won gold at the Olympics. Jon has labored long and hard for those lifts and I think he was touched how many people acknowledged the accomplishment. It is a big deal. And CrossFitters know it.

How does all this help weightlifting? CrossFit has brought a big injection of passion to weightlifting. As many have pointed out already, CrossFitters are eager to better themselves at the lifts, and this has allowed some of us weightlifting coaches to scratch out a living from teaching the lifts. Paid coaches are professional coaches who keep getting better at their craft rather than treating it as a hobby.  CrossFit has created a growing fan base for weightlifting, which I believe will eventually lead to growing numbers of kids entering the sport. CrossFit means more talent, more money, and a growing and better funded USA Weightlifting. After yesterday, it is clear to me how true that will be in the coming years. Someone said recently that if you don’t love weightlifting, you are not in weightlifting. Well CrossFitters are bringing the love by the boxful.


CF WOD October 29

Strength: Deadlift 5-5-5

WOD: “Road Block”
AMRAP 10
6 HSPU
9 Box Jumps (30/24)
12 Calorie Row


Tomorrow… October Benchmark! Be strong, be fast, be ready!!

MR

 

Today’s Workout:
800m (walk 200m)
10 Burpees
2x100m (walk-back 100m after each)
10 Burpees
800m (walk 200m)
10 Burpees
2x100m (walk-back 100m after each)
10 Burpees
800m (walk 200m)
10 Burpees


October Benchmark:
Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)
Cash Out: 40 Yard Sprint


CF Blog October 30

WOD:66b8941840cd11e3803822000ae90265_8
3 Rounds
800m Run
10 Burpees
15 Wall Balls (20/14)
20 OHWL (45/25)
25 Ball Slams (30/20)

 

Last 2 days to check-in for Breast Cancer Awareness month!!  $ .10 to the Susan G. Komen Foundation for every check-in.  Remember – those who have checked-in at least 10 times this month will be eligible for the drawing for a free month’s membership!!

and, announcing our member challenge for the month of November…
it’s back…..

MOVEMBER!!!

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

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

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

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

Happy ‘staching!!


CF WOD October 30

WOD:
3 Rounds
800m Run
10 Burpees
15 Wall Balls (20/14)
20 OHWL (45/25)
25 Ball Slams (30/20)


10.30.13: It’s Only 2 Minutes

Screen Shot 2013-10-29 at 8.49.27 PM

10.30.13: The Pit @ 6am

WOD: 2 Minute Intervals
3 Rounds
2:00 Rowing (1:00 rest)
2:00 Squat Thrusters 45#/35# (1:00 rest)
2:00 Bike (1:00 rest)
2:00 Push-ups (1:00 rest)

Click on the image above of Jason Khalipa, and it takes you to the article on Crossfit Journal where he’s working on and talking about his Endurance training. It clearly helped him this year as he jumped back on the podium in the Games. He’s 225# and running at a pace that is a sub-6 mile pace. If you don’t have access, let me know and I’m happy to show you this clip.


meat
Detrimental Effects of Aerobic & High Oxygen Packaging on Meat Quality: 2x Higher Lipid & Cholesterol Oxidation, Less Tender, More Drip Loss, Less Juicy… but More Convenient!

 

Most major retailers sell fresh meat in packs of so-called “protective atmosphere”. Behind it often hides a highly oxygen-enriched gas mixture. The result: Even after days the meat from the outside looks rosy fresh. Through this cosmetic treatment, it can be longer and better sell.

 

What you cannot see though, is that the “protective atmosphere” protects, may have protected the looks of the meat, but not its nutritional quality. Ah, and did I mention that this “meat” will also be less tenderless juicy and will have a 4-6x higher drip loss than “regular” packaged meat, when it’s stored at 4°C for several days.

 

As inconvenient as it may sound, the lipid and cholesterol oxidation meat undergoes, when it is packaged surrounded by a “protective atmosphere” of highly oxygenated air is just another example of how our urge for “convenience” and immediate 365 x 24/7 availability of whatever we want to eat can contribute to the overall burden of dietary-related diseases.Don’t get me wrong, you certainly won’t die when you eat meat from the supermarket and still – the oxidized fats and cholesterol from the gas packaged meats from the supermarket are another on its own probably negligible piece to the puzzle that holds the answer to the complex question why we are fat and sick. One thing appears to be relatively certain, though, the terms “convenience” and “revenue” relate to almost every item on the never ending list of causative and confounding factors of the obesity epidemic in one or the other way.

See the science behind it, here.

 

Today’s Workout:
October Benchmark:
Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)
Cash Out: 40 Yard Sprint



Trick or Treat in the Park


CF Blog October 31

photo1scarier than Dracula…

Strength: Press 5 RM

WOD:
3 Rounds
14 K2E
21 Push-ups
7 Snatches (115/75)

Happy Halloween!!!  Costumes encouraged today!!!

 

and announcing our member challenge for the month of November…
it’s back…..

MOVEMBER!!!

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

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

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

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

Happy ‘staching!!

 


CF WOD October 31

Strength: Press 5 RM

WOD:
3 Rounds
14 K2E
21 Push-ups
7 Snatches (115/75)

 


Random Notes - OCT

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


CF Blog November 1

WOD: “Thor”download
4 (Thor Rounds for Time)
300m Row
20 Mjölnir Swings (Sledgehammer strikes)
1 Rope Climb
3 Cleans (185/135)
30 Double Unders
10 Dynamic Push-ups
20 Abmat Sit Ups

 

Come join us for today’s “Thor” WOD to celebrate Marvel’s new movie release.  We have some goodies to hand out to our top finishers, including wristbands and  free tickets  to a 3D advance screening of “Thor – The Dark World” movie. The tickets are for Tuesday, Nov 5th. 

 

Movember starts today!!!!

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

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

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

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

Happy ‘staching!!

 


CF WOD November 1

WOD: “Thor”
4 (Thor Rounds for Time)
300m Row
20 Mjölnir Swings (Sledgehammer strikes)
1 Rope Climb
3 Cleans (185/135)
30 Double Unders
10 Dynamic Push-ups
20 Abmat Sit Ups