October 2 – The Pit

Screen Shot 2015-10-01 at 12.26.38 PM


Skill: Pull Ups. WoD: 3 Rounds of AMRAP3 Overhead Walking Lunges /1 min Rest + AMRAP2 Sit Ups / 1 min Rest + 1 min Wall Balls / 1 min Rest

* complete as man REPS as possible of each movement in the allotted time, with one minute rest between each movement / round. Workout lasts 26 minutes.


CF Blog October 2

Strength:

WODing in the rainWODing in the rain

High Hang (pos 1) Squat Clean 1-1-1-1-1
*work on speed under the bar

WOD:
4 Rounds
Max Rep Push Press @65% of 1RM Push Press
30 Double Unders

*score is number of push press and total time

Cash Out: 3×10-15 GHD Sit-ups


Chad requested that this article, highlighting all of his wonderful attributes, be posted on the blog.  #swiperightforchad 😉

from Burpeespot.com:

THE TOP 7 BEST REASONS TO DATE A CROSSFIT GUY

WHY YOU SHOULD DATE A CROSSFIT GUY

Lea Isabelle of Box Rox has put together a compelling list of reasons why you should date a CrossFit guy.

So if you are undecided about whether to go for it this list is going to help you out. You’ll know exactly what to expect from them and what you are missing out on if you’re not.

If you are, no doubt you’ll be nodding in agreement with all 7 points

(See the Top 7 Best Reasons To Date A CrossFit Girl Here)

When I went through them the only thing I might disagree with is the laundry in point 7.

Check out 7 reasons below and let us know what you think

1. HIS BODY IS NOT JUST GOOD LOOKING, IT’S STRONG AND POWERFUL

Let’s be honest, even if you don’t want to admit it, we all like to pay a little attention to the guys with hot Crossfit bodies. Crossfitters bring the full package: strength, power, stamina, mobility, explosiveness, stability, etc. They don’t strive for the outlook, they focus on building machines out their bodies.

Crossfit athlete

Rob Martin, CrossFit Mallorca

2. HE’LL MOTIVATE YOU TO IMPROVE MORE

Get ready for some daily discipline and hard work. If you’re really determined, he’ll even get you a training plan. Hey and when you need a spotter for your heavy bench pressing, he’ll be there. It also helps having him next to you when squatting, his cheering, well beast-like yelling will motivate you to squeeze a few reps more and PR your lifts.

3. HE’S SKILLED WITH COOKING, SO YOU’LL EAT GOOD

Hard training is not everything Crossfitters are focused on. They also care about food, nutrition and more food. They need big amounts of calories to replenish the damage done in the box, but they do with style: high protein, tasty fats, healthy carbs. No other choice, then to do their own cooking for themselves, and their Crossfit babe.

continue reading…


CF Blog October 3

WOD:FullSizeRender-12
4 Rounds
200m Run
7 Muscle-ups*
200m Run
7 HSPU
200m Run
25 Abmat Sit-ups
200m Run
25 Air Squats

*2 c2b pull-ups + 2 dips = 1 MU


*We will likely be subbing rows for the runs – Stay dry out there, folks!

***

*October – Breast Cancer Awareness Month*

*

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation. During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt.

*A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.

***

*OPEN GYM Saturdays*

Starting in October we will no longer be holding OPEN GYM from 12-2pm on Saturdays. We will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing. 


CF Blog October 4

Skill: IMG_7383
15-20 minute Goat Work

WOD: (courtesy of CFNE)
100 Calorie Row for time
*Every minute on the minute 7 KB Swings (1.5/1)


CF Blog October 5

Strength: IMG_3767
Back Squat 7RM*
*no more than 2 attempts once you get to weight.

WOD: (10/21/13)
4 Rounds
10 T2B
20 OHWL (45/25)
30 Double Unders

***

Momma’s Quote of the Week: “Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got to keep going.”—Chantal Sutherland

***

October is Breast Cancer Awareness Month

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation.

During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt or something Pink (Shirt/Shorts).

A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.

***
*Bring a Buddy Day*

On the *FIRST WEDNESDAY* of each month we invite you to bring a friend in to any class time to show him/her what we do here at Ultimate.

Please make sure they arrive 5 minutes early to fill out a waiver.

*for programming and safety reasons, this is JUST for the 1st Wednesday of each month

*Our first Bring a Buddy Day will be next week (Wednesday 10/7/15) if you have a friend who’s been wanting to try the gym out, bring them in to any class on this day and we’ll give them a great workout!

***

#teamwodwednesdays

In conjunction with Bring a Buddy Day

Starting in October our Wednesdays will now be:

“Team WOD Wednesdays”

Whether that be partner WODs or WODs with Teams of 3-4 people. Come in and be prepared to work hard and sweat it out with friends!!!

***

*SCHEDULE CHANGE – SATURDAY OPEN GYM *

Starting in October we will no longer be holding OPEN
GYM from 12-2pm on Saturdays.

However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing.

NEW Saturday OPEN GYM schedule:

8am-12pm, 2-3pm


October 5 – The Met


WoD… 1: 21-18-15-12-9-6-3 of Squats + Push Ups + Sit Ups + 100m sprint. 2: 3 Rounds alternating 1 min Wall Jumps + 1 min Dips. 3: Ab Throwdowns.

BC 10/5

Monday/Met WoD… 1: 21-18-15-12-9-6-3 of Squats + Push Ups + Sit Ups + 100m sprint. 2: 3 Rounds alternating 1 min Wall Jumps + 1 min Dips. 3: Ab Throwdowns.


BC 10/6

WoD: 4 Rounds of 40 Lunges + 800m Run.


October 6 – Freedom Park

0906[hr]WoD: 4 Rounds of 40 Lunges + 800m Run.

And this.


CF Blog October 6

Strength: IMG_3764
Bench Press 5-5-5

WOD: (12/15/14)
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

***

October is Breast Cancer Awareness Month

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation.
During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt or something Pink (Shirt/Shorts).
A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.
***

*Bring a Buddy Day*

On the *FIRST WEDNESDAY* of each month we invite you to bring a friend in to any class time to show him/her what we do here at Ultimate.
Please make sure they arrive 5 minutes early to fill out a waiver.
*for programming and safety reasons, this is JUST for the 1st Wednesday of each month
*Our first Bring a Buddy Day will be next week (Wednesday 10/7/15) if you have a friend who’s been wanting to try the gym out, bring them in to any class on this day and we’ll give them a great workout!
***

#teamwodwednesdays

In conjunction with Bring a Buddy Day
Starting in October our Wednesdays will now be:
“Team WOD Wednesdays”
Whether that be partner WODs or WODs with Teams of 3-4 people. Come in and be prepared to work hard and sweat it out with friends!!!
***

*SCHEDULE CHANGE – SATURDAY OPEN GYM *

Starting in October we will no longer be holding OPEN
GYM from 12-2pm on Saturdays.
However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing.
NEW Saturday OPEN GYM schedule:
8am-12pm, 2-3pm


CF Blog October 7

WOD: (9/17/12)FullSizeRender-13

Partner WOD: 7-7-7
In Teams of 2, AMRAP 20*
7 KB Swings
7 Burpees
7 Wall Balls

*alternate athletes each round

*for our experienced athletes, keep in mind you can make this workout as hard as you want.  Heavy kettle bells and medballs are plentiful, and if you’re truly pushing yourself, this WOD should leave you flat on your back 😉

***

Today is…….

*Bring a Buddy Day*

On the *FIRST WEDNESDAY* of each month we invite you to bring a friend in to any class time to show him/her what we do here at Ultimate.
Please make sure they arrive 5 minutes early to fill out a waiver.

*for programming and safety reasons, this is JUST for the 1st Wednesday of each month

*if you have a friend who’s been wanting to try the gym out, bring them in to any class on this day and we’ll give them a great workout!


October 7 – Freedom Park

IMG_1090WoD 1: 21-15-9 DB Snatch + Burpees. WoD 2: Alternating partners OTM for 10 min 5 DB Thrusters + 5/10/15 Shuttle Sprint.


October 8 – The Pit

untitled (5)

Random notes…brought to you by the letter ‘H’….

How to live wisely

Herds, not herbicides

Happiest companies

Hair

Horrifying

How a fortnight drinking bulletproof coffee feels

Hugs: finding love in the little things

Hitler and other ruthless rulers

[hr] Prowler Push – 2×2 min max effort down and back with rest

FGB Style Workout – 3 Rounds of 1 minute at each station

-row

-box jumps

-jump rope singles

-bike

-KB swings

-rest


October 8 – The Pit

20150129_064319

[hr]

Prowler Push – 2×2 min max effort down and back with rest

FGB Style Workout – 3 Rounds of 1 minute at each station

-row

-box jumps

-jump rope singles

-bike

-KB swings

-rest


CF Blog October 8

Strength: FullSizeRender-14
OHS 2-2-2-2-2

WOD:
3 Rounds
400m Run
15 OHS (95/65)
10 C2B Pull-ups

***

From Brian Foushee:

“Have a friend running clothes down to help out those effected by the flood in South Carolina. They’ve lost everything so anything would really help. I’m planning on picking it up this Friday if anyone is interested please contact me to coordinate pickup.”

***

Morgan Brady’s team won the team auto sports championship!!!!  Congrats, Morgan!

Check out the write up from The Checkered Flag:

CORE Autosport won their fifth straight Prototype Challenge title, finishing fourth in Saturday’s Petit Le Mans at Road Atlanta. Drivers Jon Bennett and Colin Braun picked up not only the team championship, but also the drivers’ title.

A rain-soaked race brought out multiple yellow flags and even a red flag period before it was prematurely ended. Qualifying down in sixth, Bennett soon gained a position when the #8 Starworks Motorsport car was forced to move to the back. In order to win the championship, Bennett only had to meet his minimum drive time of two hours and five minutes, and so his strategy was purely to stay out of trouble. Having completed his stint, he handed the car over to Braun from fifth position, whose stint also contained many caution periods.

Anthony Lazzaro took over from Braun after one of the many full course cautions, but he unfortunately ended his debut drive for the team by spinning off track in the Esses, making contact with the wall. Although the championship had already been won, the team got to work on the car in an attempt to put it back out on track. As the chequered flag flew with slightly less than eight hours run, Bennett crossed the line fourth in class, which was the lowest of the PC finishers.

Although they didn’t end their 2015 season with a victory, CORE Autosport still managed to secure their fifth consecutive championship, having won both in the Tudor United SportsCar Championship and three in the American Le Mans Series.

Read more here…


October 9 – Freedom Park

IMG_1374[hr] WoD 1: Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

WoD2: 5 min plank with 5 burpees for every drop


CF Blog October 9

Strength: FullSizeRender-15
Deadlift 3-3-3-3

WOD:
“Tabata”
Ball Slams (30/20)
Box Jumps (20″)
KB Swings (1.5/1)
Row (calories)

***

October is Breast Cancer Awareness Month

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation. During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt or something Pink (Shirt/Shorts).

A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation. 


CF Blog October 10

WOD: (9/7/13)FullSizeRender-16
3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups*
10 HSPU

3 pull-ups, 1 dip = 1 muscle-up

***

Don’t forget to check-in for charity!!!

October is Breast Cancer Awareness Month

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation. During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt or something Pink (Shirt/Shorts).

A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation


CF Blog October 11

WOD:IMG_3799
750m Row
25 Ball Slams (30/20)
50 Double Unders
500m Row
25 Ball Slams (30/20)
50 Double Unders
250m Row
25 Ball Slams (30/20)
50 Double Unders

Cash Out:
Paloff Press 3×10 (ea. side)


October 12 – The Met

20150219_064835[hr] WoD 1: Stair Runs x 5
WoD 2: 4 Rounds – 30 squats + 20 yard sales + 10 tuck jumps + bear crawl
WoD 3: 3×10 hollow rocks and back arches


CF Blog October 12

Happy Columbus Day!  Just a note that we are operating on a regular schedule today!

Strength: FullSizeRender-17
Front Squat 3RM

WOD: (from 2/19/14)
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees

***

Momma’s Quote of the Week:  “If you want to succeed you strike out on new paths, rather than travel the worn paths of accepted success.”–John Rockefeller

***

I love this article from T-Nation.  Definitely worth a read!

4 Reasons Women Must Deadlift

And no, Deadlifts won’t Make Women Bulky

Here’s what you need to know…

  1. Higher-rep sets of deadlifts can build endurance and burn fat.
  2. Deadlifts won’t thicken the waist. That’s a myth.
  3. Deadlifts lessen some of the negative effects that come with high heels and bad posture.
  4. The deadlift is a foundational movement that will help with more advanced training like Olympic lifts.
  5. Use the “laddering” training method to get used to the exercise and master the form.

The “Big and Bulky” Myth Must Die

When it comes to women and weights, the “big and bulky” myth has been largely dispelled, but there are still a few exercises that women shy away from.

The deadlift is one of them.

Now, we could talk about how it gives you great glutes. It certainly can, but let’s go beyond that.

Whether you’re a woman who trains hard but sees no need to deadlift, or you’re a guy who’s trying to convince his wife or girlfriend to adopt the move, here’s why women need to pick it up and put it down.

1.  The Deadlift is Awesome for Strength and Conditioning

Taller females with long extremities may find the compressive forces of squats uncomfortable, but most who complain of “bad knees” will be able to deadlift without a hitch.

Furthermore, the posterior muscles you recruit will help stabilize joints and go a long way in rehabilitating any imbalances you might have.

Now, it’s important to stop judging deadlifts based on the videos you’ve probably seen on YouTube. Sure, click any Internet deadlift video and you’ll likely see a dude wearing a cocoon of wrapping attempting a 750-pound deadlift for a single.

People love posting 1RMs and it can convince the less experienced lifter that low-rep training is the only way to go on such an exercise.

Yes, sets of 8-10 reps do exist. They can positively affect your muscles’ conditioning and endurance, along with burning fat. The deadlift hits a lot of muscles. The more muscle, the better the metabolism.

The postural muscles of the back recruited during deadlifts respond particularly well to endurance-type training, given the nature of their job in the human body.

Deadlifting with more time under tension than a quick double or heavy single can be a strong force to be reckoned with. Plus, it’ll improve your grip strength, if that’s of any interest to you (and it should be).

2.  The Deadlift Does Not Thicken Your Waist

“Through EMG experimentation, we’ve found that many common exercises match or exceed squats and deadlifts in rectus abdominis and oblique activation, including chin-ups, military press, hip thrusts, reverse hypers, push-ups, pullovers, triceps extensions, and curls.

“Most targeted ab/core exercises exceed squats and deadlifts in abdominal and oblique activation, including RKC planks, side planks, ab wheel rollouts, weighted crunches, straight leg sit-ups, hanging leg raises, lying leg raises, and side bends…”

So the truth is, if you do any core work, chances are you’re doing more to “thicken your waist” than you would be by picking up the heavy bar.

But this isn’t to say that all direct core work should be avoided. Making a muscle group grow is a product of volume and intensity, just like it is for any other muscle group.

The idea that deadlifts thicken your waist is on par with the idea that cardio will “kill all your gains.”

Continue reading…


October 13 – Freedom Park

20150326_062422[hr] AMRAP 30: 3 wall walks, run across bridge, 15 wall jumps, run stairs, 15 dips, around building, 15 bar rows, down hill back to stage


CF Blog October 13

Strength: FullSizeRender-19
Halting Deadlifts

3@55%, 4×3@65%*

*pause at knees on way up

*if you normally struggle with hips rising first on deads – this is for you. Keep it light and let’s get the chest back to rising with those hips.

WOD:
AMRAP 15
400m Run
5 T2B
10 Shoulder to Overheads (135/95)
15 Box Jumps (24/20)

***

Don’t forget to check-in for charity!!!

October is Breast Cancer Awareness Month

We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation. During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt or something Pink (Shirt/Shorts).

A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation


October 14 – Freedom Park

IMG_0461[hr] WoD 1: Helen-ish: 3 Rounds for time of 400m run + 21 KB swings + 12 hand release push-ups
WoD 2: Two min max sit-ups
WoD 3: Max wall sit


CF Blog October 14

Partner WOD: (from 9/14/13)FullSizeRender-20

400m Med Ball Run (20/14) – switch at 200m
160 Wall Balls (20/14) – each partner does 20 at a time
100 Ball Slams (30/20) – each partner does 25 at a time
100 Pull-ups – each partner does 10 at a time
160 Abmat Sit-ups – each partner does 20 at a time
200 Double Unders – each partner does 20 at a time
400m Med Ball Run (20/14) – switch at 200m

*if you cannot complete all the reps unbroken, there is a 5 burpee penalty to be completed before the last 400m Med Ball run.

***

*SCHEDULE CHANGE – SATURDAY OPEN GYM *

Starting in October we will no longer be holding OPEN

GYM from 12-2pm on Saturdays. 

However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing. 

NEW Saturday OPEN GYM schedule:

8am-12pm, 2-3pm

***

Ultimate CrossFit Referral Program

Member Referral: (Ongoing Program)

If you refer a friend to the gym and they sign up, you will both receive

10% off of your next months membership dues.

Have a friend who has been wanting to try us out?  Now is the time!!!


October 15 – The Pit

IMG_1602[hr] 1600m / 1200m / 800m / 400m with 4/3/2 min rest


October 15 – The Pit

 

20150203_062245

[hr] Due to technical issues, random notes will return next week.

1600m / 1200m / 800m / 400m with 4/3/2 min rest


CF Blog October 15

Strength: IMG_3941
Back Squat 5×3@90% of Front Squat 3RM from 10/12/15*

*if you didn’t front squat ~ 75% of BS 1RM

WOD:
3 Rounds
35 Walking Lunges
20 Push-ups
1 Rope Climb
400m Run

***

From our Run Club ninja, Aaron:

Several members of UCF have asked about our Tuesday night run club. Here’s the link to our page with links to our weekly workouts, upcoming races, and silly banter…

https://www.facebook.com/groups/1535411113378736/

***

Check out this great little article in the Wall Street Journal:

Tom Brady Calls Coca-Cola ‘Poison for Kids’

Football star says food and beverage companies have lied to consumers

By

STEVEN PERLBERG

New England Patriots quarterback Tom Brady has endorsed Movado watches and Ugg boots, but don’t expect him to hawk junk food anytime soon.

In an interview on Boston sports radio station WEEI, Mr. Brady called Coca-Cola “poison” and said Americans had been conditioned to believe Frosted Flakes, the Kellog’s cereal, “is a food.”

“You’ll probably go out and drink Coca-Cola and think, ‘oh yeah, that’s no problem.’ Why? Because they pay lots of money for advertisements to think that you should drink Coca-Cola for a living? No, I totally disagree with that.”

Mr. Brady, whose comments came as his personal “health guru” comes under scrutiny after a recent Boston Magazine article, went on to say that “the fact that they can sell [Coca-Cola] to kids? I mean, that’s poison for kids.”

“All of our beverages are safe and can be enjoyed as part of a balanced lifestyle. We offer more than 200 low and no-calorie beverages in the U.S. and Canada and a wide variety of smaller portion sizes of our regular drinks. As a responsible beverage provider and marketer, we prominently provide calorie and sugar information for our beverages so people can choose what makes sense for them and their families,” Coca-Cola said in a statement.

“I think we’ve been lied to by a lot of food companies over the years, by a lot of beverage companies over the years. But we still do it. That’s just America,” Mr. Brady said. “We believe that Frosted Flakes is a food.”

Read more here…

As if Tom wasn’t the dreamiest already! 😉


October 16 – Freedom Park

IMG_1381[hr] 800m run
10-1 sit ups with 1-10 lunges
400m run
10-1 burpees with 1-10 push-up-to-plank
800m run


CF Blog October 16

Strength: IMG_3952
Hang Power Snatch 2-2-2-2-2

WOD: (8/1/13)
3 Rounds
20 KB Snatches (1.5/1)
300m Row
50 Double Unders

***

Don’t Forget to Check-in on Facebook to raise $$ for Breast Cancer Awareness!*

***

*SCHEDULE CHANGE – SATURDAY OPEN GYM *

Starting in October we will no longer be holding OPEN

GYM from 12-2pm on Saturdays. 

However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing. 

NEW Saturday OPEN GYM schedule:

8am-12pm, 2-3pm

***

Ultimate CrossFit Referral Program

Member Referral: (Ongoing Program)

If you refer a friend to the gym and they sign up, you will both receive

10% off of your next months membership dues.

Have a friend who has been wanting to try us out?  Now is the time!!!


CF Blog October 17

Partner WOD:IMG_3920
Complete:
FRAN
Then complete:
DIANE
Then complete:
ANNIE
Then complete:
FRAN

*split reps as needed Btwn the two partners. One person working at a time.

***

*SCHEDULE CHANGE – SATURDAY OPEN GYM *

Starting in October we will no longer be holding OPEN

GYM from 12-2pm on Saturdays. 

However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing. 

NEW Saturday OPEN GYM schedule:

8am-12pm, 2-3pm

***

Ultimate CrossFit Referral Program

Member Referral: (Ongoing Program)

If you refer a friend to the gym and they sign up, you will both receive

10% off of your next months membership dues.

Have a friend who has been wanting to try us out?  Now is the time!!!


CF Blog October 18

WOD: (from 9/12/13)IMG_3942

800m Run

Then:
2 Rounds
25 KB Swings (1.5/1)
25 Box Jumps (24/20)

Then:

800m Run


October 19 – The Met

20150202_061651[hr]

WoD: “Death by 10m” – Everyone finishes through Round 15 (if you need to take a minute off, hop back in on the next)

WoD: 100-80-60-40-20 Jump Rope Singles with 20-16-12-8-4 Burpees, alternating between movements

 


CF Blog October 19

Strength: IMG_3806
Back Squat 2-2-2-2-2
*working up to ~ 90+%

WOD:
“Hooper” (courtesy of CFNE)

AMRAP 10
2 OHS (95/65)
2 Over the Box Jumps (24/20)
4 OHS (95/65)
4 Over the Box Jumps (24/20)
6 OHS (95/65)
6 Over the Box Jumps (24/20)

*continue pattern, adding 2 reps per round until time expires

Post WOD Core:
4 Rounds
30 second Front Plank
15 Back Extensions
10 Paloff Press (5 ea. Side)

***

Momma’s Quote of the Week:  “It is in your moments of decision that your destiny is shaped.”—Tony Robbins

***

This is so interesting.  Check it out from NYmag.com:

The Future of Dieting Is Personalized Algorithms Based on Your Gut Bacteria

By Follow @melissadahl

Your friend has cut out sugar and feels amazing as a result. Another friend, on the other hand, is on what sometimes appears to be a strict all-candy diet and still stays perfectly healthy and trim. And you have tried both of these dietary tactics and have seen no real changes in your own body.

The same could be said for dairy or carbs — whatever the nutrient may be, you likely know from experience that just because some eating habit works for somebody else, that doesn’t necessarily mean that it’ll work for you. Everyone’s body is different, of course, which means everyone’s body responds to food a little differently. And this, some scientists across the globe are now arguing, points to the potential future of healthy eating. The key to fighting the increasing threat posed by diabetes and obesity may be personalized diets — that is, eating plans tailored specifically for each individual — instead of the generalized nutrition guidelines we have now.

The answer is in your gut — more specifically, the trillions of bacteria currently residing there. Two of the scientists currently studying the interaction between the gut microbiome and diet are Eran Segal and Eran Elinav, the biologists behind the Personalized Nutrition Project in Tel Aviv. Preliminary results from their research, presented earlier this summer at the Human Microbiome conference in Germany, suggest that a computer algorithm can predict how individuals’ bodies will respond to certain foods, thus creating a tailored meal plan for each according to his or her own unique bacterial profile.

Continue reading…


October 20 – Endurance

IMG_1237[hr] Warm-up: 400m run and suicides

WoD: 1600m, 1200m, 800m, 400m

Cool down: 400m


WOD October 20

WOD 10-20-15

400m warm up

Suicides

 then:

1mile run
1200m run
800m run
400m run

400m cool down


October 20 – Freedom Park

FullSizeRender (6)[hr] Bootcamp Poker


CF Blog October 20

Strength: IMG_3919
Jerk 1-1-1-1-1-1-1
*working up to a heavy single or new 1RM

WOD: (courtesy of CFNE)
“Hendricks”
50 Calorie Row
40 Walking Lunges
30 KB Swings (2/1.5)
20 Burpees
10 Bar Muscle-ups*
20 Burpees
30 KB Swings (2/1.5)
40 Walking Lunges
50 Calorie Row

*10 pull-ups + 10 dips = 10 bar mu’s

***

Don’t Forget to Check-in on Facebook to raise $$ for Breast Cancer Awareness!*

***
*SCHEDULE CHANGE – SATURDAY OPEN GYM *
Starting in October we will no longer be holding OPEN
GYM from 12-2pm on Saturdays.
However, we will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing.
NEW Saturday OPEN GYM schedule:
8am-12pm, 2-3pm

***
Ultimate CrossFit Referral Program
Member Referral: (Ongoing Program)
If you refer a friend to the gym and they sign up, you will both receive
10% off of your next months membership dues.
Have a friend who has been wanting to try us out? Now is the time!


October 21 – Freedom Park

20150306_064443[hr] Partner WoD
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 21

Strength: FullSizeRender-21
Strict Pull-ups
3x Max Reps
3 min Rest in Btwn sets

Partner WOD:
2 Rounds
25 HSPU
50 T2B
800m Run
75 Push Presses (75/55)
150 Double Unders

*one person working at a time, split reps as needed, runs are done together.

***

It’s Partner WOD Wednesday!!!  Woohoo!!

***

It’s starting to get chilly out – make sure you check out all of our Ultimate CrossFit warm gear!  We have long sleeve tees, sweatshirts (zip-up and pull-over), and the comfiest Nike sweatpants ever!!  Get them while they last!

***

We are over half-way through October and our Breast Cancer Awareness Fundraiser.  Make sure you’re wearing your “Save Second Base” tees and tanks to class to score $1 donations and check-in on FB for 10 cent donations!  All $$ raised will go directly to the Susan G. Komen Foundation.  

Thanks for being such an awesome community!


October 22 – The Pit

20150203_063648[hr]

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

 


October 22 – The Pit

untitled (8)

Nighthawk

NYC doesn’t recognize Chris Pratt

Kindness

12 Badass Scientists

Beer deal of the decade

Amy Poehler is #winning at life

Eerily real-looking Halloween decorations

Recipes for water. Yes, you read that correctly.

When big food buys natural food

Creative Halloween Costumes[hr]

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

 


CF Blog October 22

Strength:

a little #TBT actiona little #TBT action

Front Squat 4×3 @85% of FS 3RM from 10/12/15
*if you didn’t front squat on 10/12, use ~ 75-80% of FS 1RM

WOD:
6 Rounds
1 Rope Climb
10 Wall Balls (20/14)
15 KB Swings (1.5/1)
200m Run

***

Great read from the NY Times:

The Fats You Don’t Need to Fear, and the Carbs That You Do

By JANE E. BRODY

The nutritional pickle so many Americans are now in is largely a result of “an oversimplification of dietary recommendations that created a fat phobia,” Dr. Frank B. Hu of the Harvard T. H. Chan School of Public Health told me.

Starting in the 1970s, when accumulating evidence from animal and human studies showed that a diet high in saturated fats and cholesterol was an important risk factor for cardiovascular disease, dietary guidelines urged people to eat less fat.

Although health advice focused on saturated fats from high-fat animal foods, many people generalized the advice to mean all fats, choosing in their stead a panoply of reduced-fat and fat-free foods rich in carbohydrates, from crackers to sweetened yogurts. They especially increased their consumption of two kinds of carbohydrates, refined starches and sugars, that have helped to spawn the current epidemic of obesity and Type 2 diabetes.

Experts now realize that efforts to correct past dietary sins that made heart disease and stroke runaway killers have caused the pendulum to swing too far in the wrong direction.

“The mistake made in earlier dietary guidelines was an emphasis on low-fat without emphasizing the quality of carbohydrates, creating the impression that all fats are bad and all carbs are good,” Dr. Hu, a professor of nutrition and epidemiology, said. “It’s really important to distinguish between healthy fats and bad fats, healthy carbs and bad carbs.”

He explained that saturated fat, found in fatty animal foods like meats and dairy products, raises blood levels of cholesterol and is not healthy, “but olive oil is important — it’s beneficial for cardiovascular health and body weight.” Olive oil, like canola, avocado and nut oils, is monounsaturated, and while it has as many calories as meat and dairy fat, it does not raise serum cholesterol or foster fat-clogging deposits in blood vessels.

Continue reading…


October 23 – Freedom Park

20150106_063454[hr]

AMRAP 20min: 15 Squats, 10 Sit-ups, 5 HR push-ups (w/ hill sprint every 5 rounds)

—Rest 3 minutes—

AMRAP 10 min: 15 lunges, 10 yard sales, 5 bar rows (w/ hill sprint every 5 rounds)


CF Blog October 23

Strength: 1488091_10153597278965568_7643321502726649733_n
Power Clean 5×3 @75% of 1RM Clean
*not touch and go, reset for each pull

WOD: (courtesy of CF-Linchpin)
AMRAP 9
9 Calorie Row
6 Burpees Over the Rower
3 Clean & Jerks (185/135)

***

We are just loving this quote from our new member, Tom!  What a fabulous reminder of why we should be bringing ourselves to the gym each day! 🙂

***

Make sure to wear your “Save Second Base” tanks and tees and check-in on FB to raise $$ for Breast Cancer Awareness Month!


CF Blog October 24

WOD:FullSizeRender-23
“Grandy”
25 Power Snatches (75/55)
800m Run
400m Backwards Run
25 Power Snatches (75/55)
800m Run
400m Backwards Run
25 Power Snatches (75/55)

*in honor of Randy Simmons (Randy) and Travis L. Griffin (Griff)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

***

Make sure to wear your “Save Second Base” tanks and tees and check-in on FB to raise $$ for Breast Cancer Awareness Month! 


CF Blog October 25

WOD:FullSizeRender-24
4 Rounds
40 sec Max Rep Burpees
20 sec Rest
40 sec Max Rep Lateral Plyo Hops
20 sec Rest
40 sec Max Rep Pull-ups
20 sec Rest
40 sec Max Rep Double Unders
20 sec Rest
40 sec 10m Shuttle*
20 sec Rest

*like death by 10 meters


October 26 – The Met

IMG_0647[hr] WoD: 50 Hip Thrusters + 50 Sit ups + 50 Dips + 50 Push Up – to – Plank + 50 Squats

*EMOM – 2 burpees*

Cash Out: core work


CF Blog October 26

Strength: image2
3×5 Back Squat (80%+)

WOD: 10 RFT
10 Alt DB Snatch (45/35)
10 Box Jumps (24/20)

***

Momma’s Quote of the Week: “Never give up, for that is just the place and time that the tide will turn.”—Harriet Beecher Stowe

***

Congrats to Mr. and Mrs. Seeloff!!!  Hope you enjoyed a beautiful wedding weekend!!!

***

This is our last week for our October fundraiser!  Don’t forget to Check-In on Facebook and wear your “Save Second Base” tees to raise money for the Susan G. Komen Foundation!


October 27 – The Pit

IMG_0744[hr] Due to rain, we’ll be in The Pit.

Strength: Turkish Get-ups 5×5

WoD: AMRAP 20 – 5 renegade rows + 10 pull-ups + 15 KB swings + 20 lunges + 25 sit-ups

 


CF Blog October 27

Strength: IMG_7573
7×1 Deadlift
*start at 80% and go up

WOD: OTM for 21 min
Min 1: 40 Double-Unders
Min 2: 20 Abmat Sit-Ups
Min 3: 10 Bench Press(155/105)
*~ 55% on Bench Press
*15 Push-Up sub

***

Interesting read from the CrossFit Journal:

Soda War

BY ANDRÉA MARIA CECIL

Bills requiring health-warning labels for sugar-sweetened beverages have failed to become law but succeeded in raising awareness.

The United States’ first two legislative measures seeking to add health-warning labels to sugar-sweetened beverages aren’t winning battles against Big Soda yet, sponsoring lawmakers conceded, but they are bolstering the war effort.

“It’s part of a national movement,” said Sen. Bill Monning, the Democrat who first introduced the Sugar-Sweetened Beverages Safety Warning Act in February 2013 as Senate Bill 1000 in the California State Senate.

The label would read, “Safety warning: Drinking beverages with added sugar(s) contributes to obesity, diabetes, and tooth decay.” It would apply to any sweetened nonalcoholic drink that has added caloric sweeteners and contains 75 calories or more per 12 fluid ounces, according to the proposed act.

“We think it’s good public policy, but it also provides an avenue for education, for raising the awareness of both our colleagues and the public and our constituents in the growing knowledge of the adverse effects of sugar-sweetened beverages,” Monning said.

SB 1000 passed the Senate but ran out of time during the regular legislative session for the House to consider it. In February 2015, Monning again introduced the act—this time as SB 203. It failed to make it out of the Senate Health Committee. Monning called its failure disappointing and “a testament to the power of the (Big Soda) industry.”

“From a public-health point of view—whether a member agrees with this being the best strategy—you would think a health committee would want the opportunity for it to be heard,” said Monning, the Senate majority leader.

During the next legislative session, which is scheduled to begin in December 2015, the senator from Carmel said he intends to revisit efforts aimed at reducing consumption of sugar-sweetened beverages. That could manifest itself as a version of SB 203 or of 2013’s SB 622—which would have required a tax on sugar- sweetened beverages—or an entirely different strategy.

“We haven’t made any decisions for 2016,” Monning said in mid-October. “I remain committed to advancing education on the known public-health risk … in our communities.”

Meanwhile, in New York state, Assemblyman Jeffrey Dinowitz, a Democrat from the Bronx, modeled his Sugar-Sweetened Beverages Safety Warning Act after Monning’s measure. Dinowitz introduced the bill in January.

Continue reading…


October 28 – The Pit

IMG_0677[hr] Again with the rain…meeting inside.

Strength: 3x max rep pull-ups, rest 1 minute, 1 rope climb, rest 1 minute

AMRAP 7min – 1min Rest
Round 1 – Plate Carry
1. 5 push-ups
2. 5 burpees
Round 2 – Plate Push
1. 10 lunges
2. 10 mountain climbers
Round 3 – Overhead plate walk
1. 15 squats
2. 15 sit-ups


CF Blog October 28

Strength:FullSizeRender-25
5×5 Bent Over Row

Partner WOD 1:

AMRAP 15
5 Power Cleans (185/125)
10 Pull-Ups
15 Wall Balls

*alternate rounds

Partner WOD 2:
2k Row

*split up however you want
*max effort

***

Announcements:

Wear your costumes this Saturday for a fun Halloween WOD!  For each person that wears a costume, Ultimate CrossFit will donate $5 towards our Save Second Base Fundraiser!

*

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

*

Don’t forget, next Wednesday – November 4th – is Bring a Buddy Day!!!

*

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

*

This is our last week to raise money for the Susan G. Komen Foundation – let’s keep up the good work and keep those Facebook Check-ins coming!


October 29 – The Pit

untitled

Halloween: A History

Wine and Craft Beer pairings for Halloween candy

Most popular Halloween costumes by state

Queen City Halloween Happenings

Homerzilla

Astroid 2015 TB145

Best US Halloween Attractions

Watch (this House) Whip/Nae Nae

[hr] WoD: 2 Rounds – 400m run + 50 Slam-balls + 15 KB swings + 400m run + 50 Slam-ball Kayaks + 15 KB swings


October 29 – The Pit

IMG_0524[hr] WoD: 2 Rounds – 400m run + 50 Slam-balls + 15 KB swings + 400m run + 50 Slam-ball Kayaks + 15 KB swings


CF Blog October 29

Strength: FullSizeRender-26
7×1 OHS
*start at 75% and go up

WOD: 3 RFT
400m Run
30 Abmat Sit-Ups
20 KB Front Rack Lunge (2 x 1.5/1)
10 KB Thrusters (2 x 1.5/1)

***

Announcements:

Wear your costumes this Saturday for a fun Halloween WOD! For each person that wears a costume, Ultimate CrossFit will donate $5 towards our Save Second Base Fundraiser!
*
Save the Date:
Our Ultimate Christmas bash will take place on December 12. More deets to come!
*
Don’t forget, next Wednesday – November 4th – is Bring a Buddy Day!!!
*
It’s starting to get cold outside. Check out Ultimate CrossFit’s selection of cold weather gear to keep you warm!
*
This is our last week to raise money for the Susan G. Komen Foundation – let’s keep up the good work and keep those Facebook Check-ins coming!


October 30 – Freedom Park

IMG_0760[hr]

WoD1: Suicide Sprints x 5

WoD2: 10 Rounds for Time – 10 super stars + 10 boomerangs + 10 incline push-ups


CF Blog October 30

Speed: FullSizeRender-27
OTM for 10 min

100m shuttle run (2 x 50m)

WOD:
5 RFT
250m Row
8 Power Snatch 115/80

Cash-out: Accumulate 2 min of L-sit

***

Announcements:

Wear your costumes tomorrow for a fun Halloween WOD! For each person that wears a costume, Ultimate CrossFit will donate $5 towards our Save Second Base Fundraiser!

*

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

*

Don’t forget, next Wednesday – November 4th – is Bring a Buddy Day!!!

*

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

*

Today and tomorrow are the last days to raise money for the Susan G. Komen Foundation – let’s keep up the good work and keep those Facebook Check-ins coming! 


CF Blog October 31

Happy Halloween!!!

WOD: For TimePullups
1200m Run
5 Rounds of Cindy
800m Run
5 Rounds of Cindy
400m Run
5 Rounds of Cindy
200m Run
5 Rounds of Cindy
*5 Pull-Ups, 10 Push-Ups, 15 Air Squats

***

Don’t forget to wear your costumes today!  For each costume, Ultimate CrossFit will donate $5 to Susan G. Komen!

***

Make sure you turn your clocks back tonight!


CF Blog November 1

*Remember it’s daylight savings!

WOD: IMG_1393
3 RFT
30 cal row
20 Burpee
400m run

Cash-out: 2 min tabata at each station
Hollow Hold
Bicycle Crunch
Plank
Abmat Sit-Ups