Oct. 2 – Freedom Park

WoD: 1000m run + 25 push-ups + 50 squats + 75 sit-ups + 50 squats + 25 push-ups + 1000m run


Oct. 2 – Freedom Park*

untitled (9)

The last legend

Cleaning up oil spills

Are you a good friend?

Gladwell vs. Silverman

Living off the grid

Revolutionizing blood testing

Paleo + Lebron James

You deserve a pre-cation

Knife skills

Live from NY: SNL Documentary

Fear


WoD: 1000m run

25 push-ups + 50 squats + 75 sit-ups + 50 squats + 25 push-ups

1000m run

* Meet in the baseball field parking lot off of Princeton Avenue


CF Blog October 2

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%
working sets: 4×3@70%

WOD: (HQ 9/25/14)
3 Rounds
400m Run
30 Air Squats
20 Push Press (115/75)


Image-2Congrats to Josh, Sam and Amanda who competed in the MDUSA Weightlifting Open this past weekend – you guys did awesome!!!


Reminder, Helping Haiti is this Saturday!!!  Come and get your WOD on and support a great cause!!


CF WOD October 2

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%
working sets: 4×3@70%

WOD: (HQ 9/25/14)
3 Rounds
400m Run
30 Air Squats
20 Push Press (115/75)


Oct. 3 – Freedom Park*

2014-08-05 11.13.04


WoD: 800m run + 100m walking lunges + 200m backwards run + 100m walking lunges + 800m run

Cashout: Ab throw-downs

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog October 3

Strength: Power Cleans 3-3-3-3-3 @75%photo-41

WOD: “FGB Style”
3 Rounds: 1 minute at each station
DB Snatch (45/30)
Box Jumps (20”)
Burpee Pull-ups
Push-ups
Calorie Row
Rest

***

Tomorrow – Helping Haiti!

Nick and Dalissia Grothe are going on a medical mission trip through Bless Back for their Honeymoon!

The week of November 8-15th, Nick and Dalissia will be in Haiti in an effort to help school children as well as perform 800 well child checks!!  Along with their team, they will also work to teach the community proper sanitation practices.

Nick and Dalissia hope serve all the individuals, families, orphaned, and suffering through quality medical care, education and economic  development.  And you can help them achieve these goals!haiti11

Come to Helping Haiti!

Come on out to support a great cause and join us for a fun partner WOD!

The event will be held at Ultimate Crossfit at 12pm on Oct 4th. There will be plenty of prizes to raffle off that will include but not limitd to: moga, sports massages, modPALEO, personal training sessions, gym sessions, etc!!

Here’s the WOD for the Helping Haiti Mission WOD:

Partner -17 Minute AMRAP!

*TOP TEAM WILL WIN A PRIZE!!

20 Pull Ups
30 Kettlebell swings (1.5/1)
40 Wall balls (20/14)
200 Meter run- farmers carry with KB
**Kicker- MUST complete 25 burpees during each round. Can be done at any time during the round even if your partner is working on a different movement. It also can be done at the beginning or end. You can split it even or one person can do it. You decide as a team. Each team just HAS TO DO 25 per round!

BONUS- 30 second handstand hold!!!
*2 total tries
*Can be split between the partners
*Will be done at the end of the AMRAP
*Points: 30 seconds free handstand hold-10 reps ADDED to total
30 second partner assisted (not wall) hold- 5 reps ADDED to total
*Not required

Extras:
*Teams can be coed
*Pull-ups can be done with a band or can be jumping pull-ups
*Only RX teams are eligible for the prize

PLEASE Click on the link below to register and select a heat time!!!

 

– See more at: https://dustinhorton.com/gatsby-wp/2014/09/23/help-haiti.html#sthash.9SwkNpbv.dpuf


CF WOD October 3

Strength: Power Cleans 3-3-3-3-3 @75%

WOD: “FGB Style”
3 Rounds: 1 minute at each station
DB Snatch (45/30)
Box Jumps (20”)
Burpee Pull-ups
Push-ups
Calorie Row
Rest


CF WOD October 4

WOD: “Doug E Fresh”
400m Run
40 Double Unders
40 Wall Balls (20/14)
400m Run
40 Double Unders
20 Pull-ups
20 Push-ups
400m Run
40 Double Unders
40 Thrusters (45#)
400m Run


CF Blog October 4

WOD: “Doug E Fresh”photo-42
400m Run
40 Double Unders
40 Wall Balls (20/14)
400m Run
40 Double Unders
20 Pull-ups
20 Push-ups
400m Run
40 Double Unders
40 Thrusters (45#)
400m Run

***

Helping Haiti is TODAY!!  Come out and support a great cause!!

***

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

This year, with your help, Ultimate Crossfit would like to give back.  Our
Member Challenge for this month is simple:

Every time someone wears pink or their “Save Second Base” shirts to the gym
this month Ultimate CrossFit will donate $1 to the Susan G. Komen
Foundation.

Additionally, we will again be ordering another round of limited edition “Save
Second Base” shirts. All proceeds will be donated to the Susan G. Komen Foundation as well.

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

 


CF Blog October 5

WOD:photo-43
3 Rounds
500m Row
21 KB Swings (1.5/1)
15 Abmat Sit-ups
9 Burpees

Cash Out: Prowler (pull down/push back) x 5


CF WOD October 5

WOD:
3 Rounds
500m Row
21 KB Swings (1.5/1)
15 Abmat Sit-ups
9 Burpees

Cash Out: Prowler (pull down/push back) x 5


10.6.14: Up & Down

barefootdownhill

10.6.14: AG Track @ 6pm

WOD
Hill Repeats

We’re running and we’re running hills. It’s that time again to tackle our beloved hills behind the AG Track. But we’re not telling you how many, how often, or how much rest.


Oct. 6 – The Met

2014-09-29 12.45.43[hr]

Skill: Handstands

WoD: AMRAP 20

5 wall walks

10 row boats

15 extreme jacks

20 walking lunges

Hill sprint

*Meet in Trader Joe’s parking deck


CF Blog October 6

Strength: 1901150_10105817882887871_7529090986260760787_n
Back Squat (deload week)
warmup sets: 1×3@50%, 1×3@60%
working sets: 4×3@75%

WOD: (from 10/22/13)
4 rounds for time of:
400 m Run
15 Burpees
25 Sit-up (abmat)s

***

Momma’s Quote of the Week:  “No act of kindness, no matter how small, is ever wasted.”–Aesop

***

A huge thanks to everyone who came out on Saturday for “Helping Haiti”!  We appreciate all of the support!!!

***

Don’t forget to wear your pink this month!!  Each time a member sports a pink shirt, pink shorts or their “Save Second Base” t-shirt, Ultimate CrossFit will donate $1 to the Komen Foundation!!!  


CF WOD October 6

Strength:
Back Squat (deload week)
warmup sets: 1×3@50%, 1×3@60%
working sets: 4×3@75%

WOD: (from 10/22/13)
4 rounds for time of:
400 m Run
15 Burpees
25 Sit-up (abmat)s


Oct. 7 – Freedom Park

2014-09-30 13.01.38[hr] WoD: Slam Balls

4 Rounds

400m run with slam ball

25 ball throws

25 kayaks with slam ball

25 dynamic push-ups

25 ball slams

*Baseball field parking lot off of Princeton Avenue


CF Blog October 7

Strength: Deadlift10704018_10105817881450751_2571060664344144246_n
Warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 2×1@90%

***

WOD:
5 Rounds
15 KB Swings (1.5/1)
20 Ball Slams(30/20)
250m Row
15 Wall Balls (20/14)

***

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

This year, with your help, Ultimate Crossfit would like to give back.  Our
Member Challenge for this month is simple:

Every time someone wears a pink t-shirt, pink shorts or their “Save Second Base” shirts to the gym
this month Ultimate CrossFit will donate $1 to the Susan G. Komen
Foundation.

*Make sure to let the trainer know, so he/she can mark your “pink” for the day!

Additionally, we will again be ordering another round of limited edition “Save
Second Base” shirts. All proceeds will be donated to the Susan G. Komen Foundation as well.

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

 


CF WOD October 7

Strength: Deadlift
Warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 2×1@90%

WOD:
5 Rounds
15 KB Swings (1.5/1)
20 Ball Slams(30/20)
250m Row
15 Wall Balls (20/14)


10.8.14: Here We Row Again

1967_UNKNOWN-001-03

10.8.14: The Pit @ 6am

WOD
12x 250m Row


Oct. 8 – The Pit

20140818_062340[hr] – Endurance


CF WOD October 8

Strength: Pressphoto-44
5@70%
3@80%
1@90%

WOD:
3 Rounds
15 Pull Ups
50 Double Unders
1 Rope Climbs
20 Sledgehammer Strikes
8 HSPU

Cash Out: 800m run

***

Good article from the peeps at Whole9:

The Skinny on Pre-workout Supplements


CF WOD October 8

Strength: Press
5@70%
3@80%
1@90%

WOD:
3 Rounds
15 Pull Ups
50 Double Unders
1 Rope Climbs
20 Sledgehammer Strikes
8 HSPU

Cash Out: 800m run


Oct. 9 – Freedom Park

untitled (10)

A new look at the past

Ninja

One bar closer to humanity

Deadliest animal in the world

For healthy folks who like to drink

Bill Murray – ‘Shelter from the Storm’

Whiskey Wedge

America’s best car touring roads

Don’t get taken to the cleaners

Drunk and boarish

Sisters of the moon

If Ron Swanson quotes were motivational posters [hr] Partner WoD:

Each partner runs 400m while other holds plank

Divide reps as necessary: 100 burpees, 150 sit-ups, 200 walking lunges

Each partner runs 400m while other holds bottom of a squat

*Meet in baseball field parking lot off of Princeton Avenue


Oct. 9 – Freedom Park

Partner WoD:

Each partner runs 400m while other holds plank;

Divide reps as necessary: 100 burpees, 150 sit-ups, 200 walking lunges;

Each partner runs 400m while other holds bottom of a squat


CF Blog October 9

Strength: Back Squat (deload week)10726218_10105840455187801_1353616592_n
warmup sets: 1×3@50%, 1×3@60%
working sets: 2×3@70%

WOD:
400m run
40 air squats
20 abmat sit ups
20 KB Swings (2/1.5)
400m run
30 air squats
40 abmat sit ups
20 KB Swings (2/1.5)
400m run’
20 air squats
60 abmat squats
20 KB Swings (2/1.5)

***

If you have an office job, this is some great info from Dr. Mercola:

In recent years, researchers have formed a strong consensus with regards to the health effects of sitting. In short, the more time you spend sitting, the shorter and less healthy your life will tend to be.

In fact, there are now over 10,000 studies showing that chronic sitting—at work, commuting, and watching TV at night—significantly impacts your cardiovascular and metabolic function.

For example, one 2012 meta-analysis1 found that those who sat for the longest periods of time on a daily basis were twice as likely to have diabetes or heart disease, compared to those who sat the least.

Another recent study234 found that women who sat for more than seven hours a day had a 47 percent higher risk of depression than women who sat for four hours or less per day.

Moreover, those who didn’t engage in ANY physical activity at all had a 99 percent higher risk of developing depression than women who exercised…

Tragically, more than half of American men, and 60 percent of American women, never engage in any vigorous physical activity lasting more than 10 minutes per week.5

This combination of excessive sitting and inadequate exercise has been shown to double the risk of heart failure in men.67 It also raises your risk for insomnia, arthritis, and premature death from any cause.

Walk Off the Damage from Sitting…

What’s even more concerning is that studies8 also clearly show that these risk correlations hold true no matter how much you exercise. This was again demonstrated in a study9 published in August, in which six hours of uninterrupted sitting was found to counteract the positive health benefits of a whole hour of exercise!

Chronic sitting is actually an independent risk factor for poor health and early death, so the answer is to simply limit sitting as much as possible. Indeed, it’s becoming quite clear that intermittent movement is critical for health and longevity—perhaps even more so than a regular workout routine.

The good news is that you have virtually unlimited options when it comes to breaking up your sitting. From standing desks and office-friendly intermittent exercise to short walks; all of it counts.

One of the most recent studies1011 in this field found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting.

Eleven healthy men aged 20-35 had their femoral artery function evaluated in two randomized trials. In the first trial, they sat for three hours without moving their legs.

In the second, they sat for three hours but walked on a treadmill for five minutes once every hour, at a mellow pace of two miles per hour. As reported by Science Daily:12

“[D]uring a three-hour period, the flow-mediated dilation, or the expansion of the arteries as a result of increased blood flow, of the main artery in the legs was impaired by as much as 50 percent after just one hour.

The study participants who walked for five minutes each hour of sitting saw their arterial function stay the same — it did not drop throughout the three-hour period…

‘American adults sit for approximately eight hours a day,’ [lead authorSaurabh Thosar] said. ‘The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that light physical activity can help in preventing this impairment.'”

Although benefits were shown after just a five minute walk in this study, Dr. James Levine, co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University, recommends getting at least 10 minutes of movement for every hour you sit down.

 Continue reading…


CF WOD October 9

Strength: Back Squat (deload week)
warmup sets: 1×3@50%, 1×3@60%
working sets: 2×3@70%

WOD:
400m run
40 air squats
20 abmat sit ups
20 KB Swings (2/1.5)
400m run
30 air squats
40 abmat sit ups
20 KB Swings (2/1.5)
400m run’
20 air squats
60 abmat squats
20 KB Swings (2/1.5)


Oct. 10 – Freedom Park

2014-09-29 12.41.54[hr] Moore Anniversary WoD

AMRAP 30

2 Rounds of 22: incline push-ups, dips, plank jacks, and scissor kicks

10 Stair runs

10 partner ab throw-downs


CF Blog October 10

Strength: Power Clean 3-3-3-3-3 @75% + 5lbsphoto-45

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

Post WOD Trainer led Stretch

***

We are doing “Grace” today in honor of “Barbells for Boobs”

If you would like to donate, you can do so here…

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences.
Barbells for Boobs owes its origins to the friendship between founder Zionna Hanson and Cecy Morales. Only 26 years old at the time, and after finding irregularities in her breasts, Cecy was denied her screening services and advised by medical professionals to simply come back upon turning 40. Not satisfied with this answer, Cecy persisted and insisted on being screened only to finally discover that she was in the midst of stage 0 (DCIS) breast cancer. “Z” as she is known by her friends, decided that the answers Cecy was given were nowhere near satisfactory. She decided then and there to make it her life’s mission to make sure that this scenario wouldn’t happen again.
Barbells for Boobs was born.
A decidedly unapologetic and relentless voice, whose only purpose is to be an advocate for those who are marginalized and running out of options, Zionna and our entire team continue to fight and find ways to help and provide resources to those who need them.

CF WOD October 10

Strength: Power Clean 3-3-3-3-3 @75% + 5lbs

WOD:

“Grace”
30 Clean and Jerks (135/95)

Post WOD Trainer led Stretch


CF Blog October 11

102036image courtesy of wall.alphacoders.com

“300” (from 10/26/13)

For Time:
25 Pull-ups
50 Deadlifts
50 Push-ups
50 Box Jumps
50 floor wipers
50 One Arm KB Clean and Presses
25 Pull-ups
Post total time.

***

New Save Second Base Tanks and Tees are in!!!!
Get ’em while they’re hot!!!!

IMG_9618

 


CF WOD October 11

“300” (from 10/26/13)

For Time:
25 Pull-ups
50 Deadlifts
50 Push-ups
50 Box Jumps
50 floor wipers
50 One Arm KB Clean and Presses
25 Pull-ups
Post total time.


CF WOD October 12

Skill:
20 min goat work

WOD:
3 Rounds
500 row
20 kb swings(1.5/)
50 double unders
800m run
20 ball slams (30/20)
20 walking lunges


CF Blog October 12

Skill:photo-47
20 min goat work

WOD:
3 Rounds
500 row
20 kb swings(1.5/)
50 double unders
800m run
20 ball slams (30/20)
20 walking lunges


Oct. 13 – The Met

2014-09-29 12.44.38[hr] 8x Partner Band Sprints

WoD 1: 10-1 lunges / 1-10 yard sales

WoD 2: 10-1 squats / 1-10 push-up-to-plank

*Meet in parking deck by Trader Joe’s


10.13.14: No Class

Screen Shot 2014-10-12 at 8.41.27 PM

10.13.14: No Class

I’m really sorry but due to a conflict (and impending rain), I need to cancel Monday’s class. I apologize for any inconvenience. For some entertainment, click on the picture above to see what the boy does when he falls during a track meet. Classic.

We’ll be back in action on Wednesday morning and next Monday.


CF Blog October 13

IMG_5843The UCF Run Club

Don’t Forget to Wear Your Pink!!!

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×2@80%, 1×1@90%, 1×1@95%, 1×1 walkout @100%

WOD: Team WOD (Teams of 3)
AMRAP 20
10 KB Snatches (1.5/1)
15 Calorie Row

At 3,2,1 Go, Athlete 1 starts on the snatches, when the snatches are
completed they can advance to the rower and athlete 2 can begin the
snatches. Continue this pattern for Athlete 3.

*Score is total Calories on the rower

***

Momma’s Quote of the Week:  “Happiness is not something you postpone for the future; it is something you design for the present.”—Jim Rohn

***

In honor of Shannon “The Talent” Carpenter turning 40 this weekend (the 19th) we are going to have beer and apps in the Gym parking lot on Thursday (the 16th) at 6pm.

Please come by and sign the birthday poster and have a beer with us!!

***

Congrats to Dalissia and Gus on their half-marathon this weekend!!

And amazing job by the UCF Run Club for providing support,  encouragement, and even logging some race miles with Dalissia and Gus along the way.  You guys are all amazing!!


CF WOD October 13

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×2@80%, 1×1@90%, 1×1@95%, 1×1 walkout @100%

WOD: Team WOD (Teams of 3)
AMRAP 20
10 KB Snatches (1.5/1)
15 Calorie Row

At 3,2,1 Go, Athlete 1 starts on the snatches, when the snatches are
completed they can advance to the rower and athlete 2 can begin the
snatches. Continue this pattern for Athlete 3.

*Score is total Calories on the rower


Oct. 14 – Freedom Park

2014-09-22 12.19.08[hr] WoD: 4 rounds

400 m Run

15 Burpees

25 Sit-ups

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog October 14

Strength: Deadlift

From last week's "Helping Haiti"From last week’s “Helping Haiti”

warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 3×1@90%

WOD:
3 Rounds
200m Run
9 Burpee Box Jumps (24/20)
15 Pull-ups
21 Abmat Sit-ups

Post WOD: Foam Roll

***

In honor of Shannon “The Talent” Carpenter turning 40 this weekend (the 19th) we are going to have beer and apps in the Gym parking lot on Thursday (the 16th) at 6pm.

Please come by and sign the birthday poster and have a beer with us!!

 ***

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

This year, with your help, Ultimate Crossfit would like to give back.  Our
Member Challenge for this month is simple:

Every time someone wears a pink t-shirt, pink shorts or their “Save Second Base” shirts to the gym
this month Ultimate CrossFit will donate $1 to the Susan G. Komen
Foundation.

*Make sure to let the trainer know, so he/she can mark your “pink” for the day!

Additionally, we have limited edition “Save
Second Base” shirts. All proceeds will be donated to the Susan G. Komen Foundation as well.

IMG_9618

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

 


CF WOD October 14

Strength: Deadlift
warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 3×1@90%

WOD:
3 Rounds
200m Run
9 Burpee Box Jumps (24/20)
15 Pull-ups
21 Abmat Sit-ups

Post WOD: Foam Roll


Another recipe from our friends at modpaleo

Apple Pork Meatloaf

* Always use grass-fed, grass-finished, and pasture-rasied proteins

Apple-Pork MeatloafIngredients

  • 1 1/2 lbs. of ground pork
  • 1/2 lbs. of ground beef
  • 1 small yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 1/2 inch of ginger root, peeled, minced
  • Pinch of allspice
  • 1 1/2 cups of fresh chicken stock
  • 1/2 cup of organic frozen apple juice
  • 1 tablespoon of coconut crystals
  • 2-3 large white sweet potatoes or regular sweet potatoes, roasted, smashed
  • Sea salt & black pepper, to taste
  • Arrowroot
  • 1/4 cup of fresh chicken stock

 

Instructions

400 degree oven

Bake sweet potatoes for 30-45 minutes or until a knife can be inserted easily.

Mix the pork and beef together; add in the onion, garlic, ginger, and allspice. Bake for 20-30 minutes or until internal temperature reaches 145 degrees.

While everything is baking, make the gravy; combine the stock, apple juice, coconut crystals and allow to reduce about 3/4; make a slurry of 2 tbs. of arrowroot and 1/4 cup of stock. Pour the cold chicken stock over the arrowroot and mix well. Slowly add the slurry to the hot stock and apple juice. This will quickly thicken; add a little at a time until you reach the consistency you would like.

 


10.15.14: Wednesday Fun-ness

CrossFit-Team-Series-582x319

10.15.14: The Pit @ 6am

1000m row
10 Pullups
20 Wall Balls
500m Row
30 Pushups
40 Lunges
250m Row
10 Pullups
20 Wall Balls
200m Run
40 Lunges
30 Pushups
400m Run
20 Wallballs
10 Pullups
800m Run

Congrats to Team Reebok East on the Team Series win.


Oct. 15 – The Pit

2014-10-07 13.15.13[hr] Endurance


CF Blog October 15

Strength: Pressphoto-48
5@65%
5@75%
5@85%

WOD: (HQ 9/29/14)
7 Rounds
7 DB Thrusters (45/30)
1 Rope Climb

Cash Out: Max Effort 500m Row

***

For all of you taller folks, if trainers told you to put plates under your barbells….there was a method to our madness!  Check out this great article from T Nation:

The Deadlift’s Dirty Secret

by Elsbeth Vaino

  • The deadlift is the only major lift where the range of motion is determined by the height of the plate instead of individual anatomy.
  • This means that everyone, whether they’re five feet tall or seven feet tall, has to pull from a height of 8.75″.
  • Originally, the height of the bar was designed to protect the lifter’s skull from being crushed during a missed Olympic lift.
  • After measuring the limb length of 27 or her clients, the author found an 18% difference between her short- and long-torsoed clients, which can greatly affect how well they pull.
  • Long torso and long arms equals a poor deadlift, while long legs equals a good deadlift.
  • To make bar height better fit your body, place 10, 25, or 45-pound bumper plates underneath the deadlift bar.
  • If you can pull from the floor with great form and without low back pain, go for it.

Your Deadlift is Ugly

Most of my athletes love deadlifts. The ones that don’t love deadlifts actually do love them; they just don’t know it yet.

I’ve come to one certainty about the lift: Not all of them look the same. I haven’t always encouraged all of my clients to deadlift. Some of them were just too ugly, especially at the bottom (the deadlifts, not the clients). Actually, the ugliness occurred almost exclusively at the bottom.

My typical response was to regress them to a Romanian deadlift while we worked on improving other factors. Then we’d go back to deadlifts and see how they look. For some, the result was excellent and there was much rejoicing. For others, the deadlift graduated from ugly to unattractive, but was still far from awesome. Some didn’t improve at all.

Even among the excellent, the result wasn’t always long-lasting. We sometimes corrected the deadlift at one weight, but once the weight increased to a certain point, a little bit of ugly crept back in. Nobody got injured, but I did have some clients complain of lingering soreness in their low backs. I could see why. The back was straight when they set up, but it looked like the first pull occurred in the lumbar region.

The Eureka Moment

barThen I tried something. I pulled out a pair of ten-pound bumper plates, put them flat on the floor, and set the loaded bar on top of them. For some lifters, the transformation was immediate. No more lingering low back soreness and I could no longer see that first lumbar pull.

For athletes where a ten-pound plate wasn’t enough, I went with twenty-five pound bumpers, and in a couple of cases, forty-fives. And one by one, the ugly deadlifts became swans. And all were performed without lingering low back soreness.

Continue reading…

 


CF WOD October 15

Strength: Press
5@65%
5@75%
5@85%

WOD: (HQ 9/29/14)
7 Rounds
7 DB Thrusters (45/30)
1 Rope Climb

Cash Out: Max Effort 500m Row


Oct. 16 – Freedom Park

untitled (2)

Irksome airport behavior

What nightmares are made of

More creepy clowns

Ten best horror movies

Dad jokes: Halloween edition

Signspotting around the world

Happy thoughts

Corporate logo fails

An evolving view of animals

Six streets that changed music history

The haunted states of America

Paradise on earth[hr] WoD: AMRAP 25

25 wall jumps – Stairs – 25 dips – Run loop – 25 bar rows

*Meet in baseball field parking lot off of Princeton Avenue


Oct. 16 – Freedom Park

WoD: AMRAP 25

25 wall jumps – Stairs – 25 dips – Run loop – 25 bar rows


CF Blog October 16

Strength: Back Squat

Throwback Thursday - 2007Throwback Thursday – 2007

warmup sets: 1×3@50%, 1×3@60%
working sets: 3×3@70%

WOD: “Tabata”
Pull-ups
Push-ups
Sit-ups
Ball Slams (30/20)

*Score is total reps

***

In honor of Shannon “The Talent” Carpenter turning 40 this weekend (the 19th) we are going to have beer and apps in the Gym parking lot tonight at 6pm.

Please come by and sign the birthday poster and have a beer with us!!

 


CF WOD October 16

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%
working sets: 3×3@70%

WOD: “Tabata”
Pull-ups
Push-ups
Sit-ups
Ball Slams (30/20)

*Score is total reps


Oct. 17 – Freedom Park

2014-10-07 13.10.28[hr] WoD1: Twice through (from bottom of hill): 20 Lunges, 5 Burpee Broad Jumps (repeat as necessary to top), then 25 Kayaks and 25 Row Boats, run down

WoD2: 3 Rounds of 25 Sit Ups and Hill Sprint, then 3 more Rounds of 15 Push Ups and Hill Sprint

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog October 17

Strength: Power Clean 3-3-3-3-3 @80%photo-49

WOD:
3 Rounds
5 Power Cleans (155/105)
15 Wall Balls (20/14)
400m Run

***

We are over half-way through October…let’s make the most of the next 2 weeks and GIVE BACK!

Our
Member Challenge for this month is simple:

Every time someone wears a pink t-shirt, pink shorts or their “Save Second Base” shirts to the gym
this month Ultimate CrossFit will donate $1 to the Susan G. Komen
Foundation.

*Make sure to let the trainer know, so he/she can mark your “pink” for the day!

Additionally, we have limited edition “Save
Second Base” shirts. All proceeds will be donated to the Susan G. Komen Foundation as well.

IMG_9618

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

 


CF WOD October 17

Strength: Power Clean 3-3-3-3-3 @80%

WOD:
3 Rounds
5 Power Cleans (155/105)
15 Wall Balls (20/14)
400m Run


Trainer Spotlight: Ben

How long have you been doing CrossFit?IMG_5511
I’ve been at Ultimate since April of 2011, but I started following Main-site and doing CrossFit style workouts out of the small studio I work at back in 2008.
What is your athletic background and what did you do to stay fit before Crossfit?
I grew up playing multiple sports, but as I got older my focus shifted to soccer.  I played all 4 years while in college at UNCG.  After graduating, I  started doing a standard body building program -chest day, back day, leg day, arm day, etc., and ran 3-5 times a week.  I also played a little adult league soccer and participated in the occasional 5k.
What class/time of day are people likely to find at?
I coach Tuesdays at 6:30pm and Thursdays at 5:30pm.  I usually do my training sometime in the middle of the day (1pm) but my schedule is constantly changing.   You can also find me training with or helping to coach the competitors’ class on Tuesday (6:30pm), Thursday (6:30pm) and Saturdays (12pm).
What is your favorite WOD or Lift?
My favorite lift is definitely the back squat and my favorite WOD is anything with muscle-ups in it.
If you could perfect any skill or movement, which would it be?
It’s hard to pick one but I can narrow it down to two: the movement I’d like to perfect is the snatch (Mie just fist-pumped) -it’s one of the most frustrating movements when you miss but most satisfying when you make the lift.  A skill I would love to perfect is handstand walking- just being able to do them constantly would count as perfection to me!
IMG_1159What do you do outside of the gym (occupation, hobbies, etc.)?
Well, my occupation is a personal trainer outside of coaching CrossFit so I spend a lot of my day inside a gym.  When I’m not at the gym I’m usually with my dogs (Bailey & Scout).  I like to get outdoors – that could be getting out to Crowders Mtn. for a hike or sitting on patio somewhere drinking cold beers watching football with my buddies.

Favorite part of coaching at UCF?
Another one that’s hard to have one answer for.  I love working with all of the other trainers, we really do have one of the best well rounded group of trainers so I feel very blessed to be part of the team.  The absolute best part of coaching is when a member comes up and thanks you for your help – whether you helped push them at the end of a workout or you helped them with technique on a skill or lift that resulted in a PR!  We can all relate to the feeling of hitting a PR or the satisfaction after getting done with a WOD that you struggled with.
If you could WOD with anyone on the planet, who would it be and why?
This one is easy…Rich Froning.  He’s the best.  If you ask me what player I wanted to play basketball with?  Michael Jordan (he’s the best all time).  It would be a very humbling and painful experience but one that I could look back on and enjoy!

CF Blog October 18

WOD: “The Seven”
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5)
7 Pull-ups

***

Today’s workout is a hero WOD.  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

***

Josh + Mie's braids ;)Josh + Mie’s braids 😉

Please join us in welcoming Josh Dow to the Ultimate CrossFit training staff!


CF WOD October 18

WOD: “The Seven”
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5)
7 Pull-ups


CF Blog October 19

Strength: Bench Press 2-2-2-2-2photo-50

WOD:
2 Rounds
800m Run
50 Double Unders
10 Dynamic Push-ups
5 Over the Box Jumps (24/20)
10 Ring Rows

Post WOD: Trainer Led Group Stretch


CF WOD October 19

Strength: Bench Press 2-2-2-2-2

WOD:
2 Rounds
800m Run
50 Double Unders
10 Dynamic Push-ups
5 Over the Box Jumps (24/20)
10 Ring Rows

Post WOD: Trainer Led Group Stretch


10.20.14: Straight Sprints

flojo

10.20.14: AG Track @ 6pm

WOD
20x 100m

For this workout, you’ll sprint the straightaways (100m) and then jog the 100m curve. Repeat for 20 total sprints and a total of 2.5 miles. Since we’re doing a continuous run (vs. taking full breaks), I want you running at your 5k race pace. So fast, but not a 100% all out sprint.


Oct. 20 – The Met*

2014-09-22 12.26.50[hr] “Shannon”
3x7min AMRAPs – 2 min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)scissor kicks

*Trader Joe’s parking deck


CF Blog October 20

Strength: Back Squat431427_422049904508596_1620048599_n
warmup sets: 1×3@50%, 1×3@60%, 2×3@70%
working sets: 5×2@80%

WOD:
50 Wall Balls (20/14)
30 Power Cleans (155/105)
15 Muscle-ups*

*sub is 1 c2b pull-up and 1 ring dip = 1 MU

***

Momma’s Quote of the Week:  “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”—Mahatma Gandhi 

***

417300_3331511976829_1305324033_nWe Love the Silver Fox

As some of you may already know, Eric “The Silver Fox” Carpenter has recently received a promotion at work.  While we are super proud of and very happy for EC, this new position will not allow him to maintain a permanent schedule as a trainer at Ultimate. 🙁

But there is some good news…

While EC may not be around the gym quite as much as we would like him to be, he is not officially hanging up his “trainer” shoes.  You will still find him coaching every now and again when his schedule permits.  

So, between coaching the occasional class here and there and logging in some UCF WODs, a Silver Fox sighting – though rare – may pop up from time to time.  So be on the lookout!336476_4226060939994_78014008_o

And of course, we could never let EC go without a proper send off.  Some of the trainers shared their favorite thoughts and memories of the Silver Fox and we would love for you all to do the same!  Feel free to add to the “comments” section!

We love you EC!!!  Thank you for all that you have done for our Ultimate CrossFit Community!!

***

“The Silver Fox rules.  His Olympic lifting achievements and general awesomeness are an inspiration to us, uh, …older guys. (Though he’ll always be younger than me.)”
-Jaye

*

“The Silver Fox is the second best Master’s lifter and second best coach I know, as well as a great traveling partner and whiskey drinking companion.”
-Carter

*

Eric is a not only a great coach but he’s also a great friend. I will really miss seeing him in here on a regular basis. His experience as a coach and lifter is second to none, and because of that experience he brought so much knowledge and first hand experience into the gym. I would always try to eaves drop when he was giving tips to athletes because I know it was going to be good information and maybe something new that I could learn.

One thing that stands out to me over the years and that I really enjoyed is an article that Eric wrote for us back in 2012 called “Failure” if you don’t remember the article or haven’t had a chance to read it, please check it out: https://dustinhorton.com/gatsby-wp/2012/07/05/17645.html

 It’s a very positive message and motivating as all get up.

 Thanks for being Ultimate EC!!!
-Mike

*

Whenever possible I would seek out opportunities to Coach alongside Eric because I was guaranteed to learn something new!  He truly is a master of this craft.  Thanks for the inspiration.
-Andy

*

The Silver Fox always had a nice, relaxed and calm, but confident demeanor. He made you feel better as an athlete that you were getting the proper coaching and instruction. The fact that he backed his coaching by competing in O-Lifting further helped to validate his knowledge.
-Barrett

*

Over the past five years, I have had the great privilege to get to know EC as a trainer, a coworker and a friend.  Working alongside EC at both CF Ballantyne and CF Ballantyne YMCA, I learned so much from him in my early days as a trainer.  I remember the first time I dragged myself out of bed to shadow Eric for a 6am class, he took one look at me and said, “I promise to never tell anyone what you look like this early in the morning.”  I may have even earned my “Hot Mess” nickname on this day. 😉

In truth, Eric was the first person to really encourage me and teach me both as an athlete and as a trainer.  In fact, it was he who brought me over and introduced me to this wonderful Ultimate community and for that, I am forever grateful. 

Yet, for all the amazing aptitudes that EC possesses as a trainer and an athlete, they simply pale in comparison to who he is as a person and as a friend.  In this regard, I can say no one is more deserving than he to have had such a kick ass year!

Congrats, Eric!  It has been so wonderful seeing you and Shannon smile so much!”
-Liz

 


CF WOD October 20

Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%, 2×3@70%
working sets: 5×2@80%

WOD:
50 Wall Balls (20/14)
30 Power Cleans (155/105)
15 Muscle-ups*

*sub is 1 c2b pull-up and 1 ring dip = 1 MU


Oct. 21 – Freedom Park*

2014-09-30 13.00.15[hr]4 Rounds

400m run; 9 burpee over KB; 12 KB SDHP; 15 KB swings

*Baseball field parking lot off of Princeton Avenue


CF Blog October 21

Strength: Deadliftphoto-51
warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 1×1@90%, 1×1@95%

WOD:
AMRAP 12
5 KB Swings (2/1.5)
10 Games Standard Box Jumps (24/20)
5 KB Snatch (2/1.5)
10 GHD Sit-ups*

*to parallel
*can sub 20 abmat sit-ups

Cash Out: Stretch/Foam Roll

***

Good little reminder for all of us from the Tabata Times:

Don’t Be a Knucklehead

by larrypalazzolo

Mistakes will happen. Brain farts will occur. There are times when you’ll forget what round or rep you’re on. You may leave the gym soaked with sweat in the dead of winter in just a t-shirt and leave your fancy coat behind. These things happen. And while they are a little knuckleheaded, I’m talking about the day-to-day jackassery that can get you (or someone else) hurt and can be easily avoided.

Since the internet loves lists, here is a list of things you can do to avoid being a knucklehead in the gym.

Be Present.

This is the foundational rule. The keystone upon which everything else is built. You may be fried from your day. I get it; work was rough. Pledge allegiance to the struggle.

But we need you to be not just physically present, but more importantly, mentally present when you enter the gym. Not only will you see better results in your workouts, but the chances of shenanigans occurring greatly diminish.

You’re not a zombie (yet). Put down your phone, stop daydreaming, stop eye-f***ing the person in the class before yours with the great butt (yeah, they work out), and interact with the world around you. This is a habit that we all should strive for in all aspects of our daily lives, not just in the gym.

Don’t Walk Through the Middle of the Workout – EVER.

I can’t tell you how many near misses I’ve seen between faces and exercise equipment. While I do have some superpowers, I can’t be everywhere at once and thus cannot see every single rep of every single athlete at once. I realize there are only so many ways in and out of the gym or to the equipment you want to use, but at no time is it ever a good idea to meander absentmindedly in front of someone who is working out.

Be aware of your surroundings, stick to the perimeter, and look for the safest route that doesn’t interfere with the class. The athlete shouldn’t be working out like an asshole, but the person moving about the gym can’t just wander through the room, either. If you get hit with an object or a flailing limb from the athlete working out, that’s on you.

Don’t Work Out Like an Asshole.

Stop cheating in your workouts. You know who you are. We know who you are.

There’s a shared responsibility amongst all of us. Kettlebells and dumbbells should never ever be dropped from any distance. You’re going to break your toes or someone else’s, and possibly the kettlebell.

Dropping barbells needs to be done with control. Some gyms don’t allow it at all. Ten pound bumper plates are not very resilient and break easily[3]. It’s the lighter weight bars that can do the most damage because they can go bouncing and skipping across the floor. I realize you’ve been possessed by the eternal spirit of Beast Mode, but the bar is not covered in the plague. There’s no need to throw it from your shoulders like a crazy person.

Don’t carry a bar across the room on your shoulders and then when someone calls your name, spin around like a helicopter. It sounds like something out of The Three Stooges, but it happens.

Stop cheating in your workouts. You know who you are. We know who you are. We know that you know how to count. You know the movement standards. You understand full range of motion. Don’t be that person. You’re better than that.

Continue reading…


CF WOD

Please see blog


10.22.14: See the Bear

run-from-bear-3

10.22.14: The Pit @ 6am

WOD
2 rounds
800m Run (with 3 Hill Sprints)
Rest 1:00
30 Burpees
4x 50m Suicides (down, back, down, back)
Rest 1:00
50 Squats
200m Sprint
Jog Back
100 Doubleunders

As the saying goes, some days you see the bear and some days the bear sees you. As I see it, make sure to always be prepared for that damn bear. The better prepared your are, the better chance you have of out running that damn bear, or at least out running whoever is with you!


Oct. 22 – The Pit

2014-09-29 12.43.56[hr] Endurance


CF Blog October 22

Strength: Pressphoto-52
3@70%
3@80%
3@90%

WOD:
3 Rounds
21 Burpees
15 Pull-ups
9 HSPU
400m Run

***

As the weather gets colder and you wear more layers to the gym, don’t forget to collect any extra sweatshirts, jackets, etc. that you may have discarded during your workout!

Speaking of…

IMG_4732Matt, you left your shoes at the gym!

 

 


WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint

 


Oct. 23 – Freedom Park*

untitled (8)

Decision making

Aerial beach shots

Best 80’s movie

Foliage

Photo apps

New artists you need to know now

Hoverboard created

How the New York times got Crossfit wrong

Best SNL skits

Last minute Halloween costumes for movie buffs [hr] WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint

*Baseball field parking lot off of Princeton Avenue


CF Blog October 23

Strength: Back SquatIMG_1690
warmup sets: 1×3@50%, 2×3@60%
working sets: 3×2@70%

WOD: AMRAP 10
10 Ring Rows
15 Ball Slams (30/20)
25 Double Unders

Cash out: Rowling
5 Frame Rowling Competition
http://www.youtube.com/watch?v=0Yvx1Ri9pFc

***

*Announcements*

Tonight’s New Member/Mentor Happy Hour at Icehouse South End has been
cancelled – we’re going to reschedule for next month.

***

Mark Kane, owner of Kane Training, will be coming to Ultimate Crossfit on
Saturday November 8th at 12pm for a Dry Needling and Mobility Workshop.
Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

***

Next month is Movember – we will be creating a mustache team again at the
gym to raise awareness for prostate cancer, testicular cancer and mental
health. Once the Ultimate team is set up we’ll put the link up on the website so
we can try and raise some money!


Oct. 24 – Freedom Park*

2014-09-30 12.58.20[hr] WoD 1: 21-18-15-12-9-6-3 of Lunges + Extreme Jacks + yard sales
WoD 2:  3 Rounds of 1 min Wall Jumps + 1 min Plank

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog October 24

Strength: Power Cleanphoto-53
3-3-3-3-3 @80% + 5lbs

WOD: “Fast and Heavy”
*the 1st workout ever posted on crossfit.com
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

*DB Weight is athlete’s choice

***

We are heading into the last week of October – don’t forget to wear your pink to raise $$ for Breast Cancer Awareness.  Every time you wear either a pink shirt, pink shorts or your “Save Second Base” ts to the gym, Ultimate will donate $1 to the Susan G. Komen Foundation.

“Save Second Base” T’s and tanks are still on sale!!  ALL proceeds will be donated to the Susan G. Komen Foundation!

***

Mark Kane, owner of Kane Training, will be coming to Ultimate Crossfit on
Saturday November 8th at 12pm for a Dry Needling and Mobility Workshop.
Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

***

Next month is Movember – we will be creating a mustache team again at the
gym to raise awareness for prostate cancer, testicular cancer and mental
health. Once the Ultimate team is set up we’ll put the link up on the website so
we can try and raise some money!

 


Upcoming Endurance Class Change

Daylight Savings Reminder

This is just our annual notice and reminder that the time will be changing on November 2nd. Since we will be losing our light for the track runs on Mondays, then we’re going to remove the Monday Endurance class starting in November. We’ll be adding it back in once the light comes back.

We will still continue to hold our Wednesday 6am class in the Pit.

So come on out Monday (10/27) for our last Monday track workout til the Spring.


CF Blog October 25

WOD: “Fight Gone F**ked”photo
3 Rounds
1 min Ball Slams
1 min KB Swings (2/1.5)
1 min Lateral Plyo Skier Hops
1 min DB Push Press
1 min Calorie Row
1 min Rest

***

From T-Nation:

Feel Better for 10 Bucks

Self-myofascial release: no doctor required!
by Eric Cressey and Mike Robertson

Ten bucks doesn’t buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you’re lucky, you might even be able to swing a mediocre Russian mail order bride.

Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don’t worry, this isn’t an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.


How does it work?

Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition. You’ve likely heard of the Golgi Tendon Organ (GTO) at some point in your training career. The GTO is a mechanoreceptor found at the muscle-tendon junction; it’s highly sensitive to changes in tension in the muscle.

When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn’t only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.

The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching and then some.

Continue reading…


CF Blog October 26

WOD: “Lynne” (10/26/2007)IMG_9618
5 Rounds for max reps of:
Bodyweight Bench Press*
Pull-ups

*scale weight as needed


Oct. 27 – The Met*

20140908_062142[hr] Bryan’s Partner WoD: 3 Rounds

200m burpee with jump over partner

50 slam ball twists

40 slam balls

30 sit-ups with slam ball

*Meet in Trader Joe’s parking deck


CF Blog October 27

Strength: Back Squat 1RMmark kane

WOD:
AMRAP 10
10 Kettlebell Swings (1.5/1)
10 KB Goblet Squats (1.5/1)
10 Burpee Box Jumps (24/20)

POST WOD: Foam Roll/Stretch out for those that finish early

***

Momma’s Quote of the Week:  “There are three constants in life…change, choice and principles.”—Stephen Covey

***

We are testing One Rep Maxes this week!!!!  Make sure you make it in to see how strong 8 weeks of training has made you!!

***

Mark Your Calendars!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

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

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

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

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

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

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

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

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

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

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

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


10.27.14: Well….

track-stadium-seating-8382972

10.27.14: No Class

I’m really sorry, but we’re going to have to start the Time Change schedule early. Something has come up and we cannot make it to the track to coach. But it’s supposed to be a beautiful Monday, so it’s still a great time to hit the track. The workout below is a great way to get in some speed as well as some tempo running.

5x 200m (200m jog)
Run 5:00 Minutes
5x 200m (200m jog)

The 200m should be a little bit faster than your 5k race pace. And the 5:00 run should be at a moderate pace. The 5:00 is not a rest but it’s also not an all out effort. Enjoy it.

We’ll be back in action in The Pit on Wednesday morning.


Oct. 28 – Freedom Park*

2014-08-21 06.50.10[hr] AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Backward Run
1. 15 squats
2. 15 bird dogs

*Meet in baseball field parking lot off Princeton Avenue

 


CF Blog October 28

Strength: Deadlift 1RM

These 2 crazybirds did back to back Spartan races this past weekend. 13 miles on Sat and 9 miles on Sunday These 2 crazybirds did back to back Spartan races this past weekend. 13 miles on Sat and 9 miles on Sunday

WOD: (from 6/4/14)
4 Rounds
5 Push Jerks (155/105)*
10 Toes 2 Bar
20 Ball Slams (30/20)

*Give athletes about 30 minutes to try for their 1RM.
*Push Jerks from the floor

***

Ok, this is getting gross.  This is the third time in as many months that we have had to post about bloody bars – please have some respect for our equipment, our staff and your fellow members.

**Any one caught leaving bloody equipment behind will have their membership revoked**

Wipe down your equipment!

How'd you like to nuzzle up next to this on a front squat?How’d you like to nuzzle up next to this on a front squat?

Athletes, we have had a few incidents lately of people tearing their hands and leaving bloody bars behind – this is a major health issue.  We all know it sucks to tear during a workout, but once you get yourself cleaned up, make sure to go back to your equipment and sanitize it as well (anything you’ve touched with bloody hands – kbs, dumbbells, olympic bars, pull-up bars, etc.), or at least point out to the trainers where you were working so that we can get our gloves on and sanitize for the next class. :)

General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up!

Thanks!

 


10.29.14: Minute by Minute

burpee_pumpkin

3 Rounds
1:00 Goblet Squats
400m Run
1:00 Double Unders
400m Run
1:00 Burpees
400m Run
1:00 Pushups
400m Run


Oct. 29 – The Pit

2014-09-30 13.05.20[hr] Endurance


CF Blog October 29

Skill: Rowing Technique (sample at bottom of page)

Cathy's just found out how strong she is!Cathy’s just found out how strong she is!00

Partner WOD
100 KB Swings (1.5/1)
100 Lunge Steps
100 Pull-ups
100 Calorie Row

*One person working at a time

***

**Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation**

*For each person that wears a costume to class on Friday, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation

*Winner of the best costume receives a Free Month’s Membership!!!

See you Friday!

***

It’s back…

Our Annual November Member Challenge…Movember!!

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

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

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

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

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

Happy ‘staching!!


Ab-Wheel


Oct. 30 – Freedom Park*

untitled (3)

In honor of Halloween – John Oliver takes on SUGAR

Things to do in first 10 minutes of your day

Seven day guide to sleeping better

Here’s how Halloween happened

For the thirsty traveler

Killer songs

Trion Nemesis

Minimalist horror movie posters

You’ve been warned

For a better brain, learn another language

Pointless things

The most useful site on the internet [hr] Ab-Wheel

*Meet in baseball field parking lot off Princeton Avenue


CF Blog October 30

Strength: Press 1RMphoto

WOD: (from 2/8/12)
3 Rounds
400m Run
20 Wall Balls (20/14)
50 Double Unders

***

**Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation**

*For each person that wears a costume to class on Friday, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation

*Winner of the best costume receives a Free Month’s Membership!!!

See you Tomorrow!

***

It’s back…

Our Annual November Member Challenge…Movember!!

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

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

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

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

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

Happy ‘staching!!

 


Oct. 31 – Freedom Park*

2014-10-07 13.12.03[hr] 4 x 800 m sprints – decreasing rest time 4, 3, 2 minutes between intervals

*Meet in baseball field parking lot off Princeton Avenue


CF Blog Halloween

Happy Halloween!!!

Strength: Power Clean 1RMPullups

WOD:
For Time
1000m Row
25 Burpee Pull-ups
50 Ball Slams (30/20)
75 Abmat Sit-ups

***

**Don’t Forget to Wear Your Costume Today**

*For each person that wears a costume to class today, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation

*Winner of the best costume receives a Free Month’s Membership!!!

Happy Halloween!

***

It’s back…

Our Annual November Member Challenge…Movember!!

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

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

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

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

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

Happy ‘staching!!


CF Blog November 1

WOD: (from 5/2/12)photo-1
25 HSPU
50 Toes 2 Bar
800m Run
75 Push Press (75/55)
150 Double Unders

***

It’s back…

Our Annual November Member Challenge…Movember!!

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

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

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

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

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

Happy ‘staching!!

***

Mark your calendars for next week!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

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

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

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

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

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

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

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

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

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

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

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