bc 9/1

JWOD 1.4- 45 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing

CF Blog September 2

WOD (from 6/10/08)

400 m run

22-16-10

DB Snatch (45/30)
Ball Slam (30/20)
Pushup

800m run

Core: Holy Abs!

3 rounds of:

25 Sit-up (abmat)s
30 sec 1-arm plank each side
25 4-count Flutter Kicks
30 sec Side Plank each side

*This is not a timed workout.

Don’t Forget ***Labor Day Class Schedule***

There will be 3 classes only on Monday, September 3:
8:30 am, 10 am and 12pm – please plan accordingly! !

Yesterday we did the Fight Gone Bad WOD – Chad got an awesome score and an 18 rep PR!  Anyone else get a PR yesterday??  Let’s hear them!!

Matt and Jason during “The Viking Invasion”


CF WOD September 2

WOD (from 6/10/08)

400 m run

22-16-10

DB Snatch (45/30)
Ball Slam (30/20)
Pushup

800m run

Core: Holy Abs!

3 rounds of:

25 Sit-up (abmat)s
30 sec 1-arm plank each side
25 4-count Flutter Kicks
30 sec Side Plank each side

*This is not a timed workout.


bc 9/2

JWOD 1.5- 50 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 3

Strength:
OHS 5-5-5-5

WOD:
On-the-minute for 15 minutes

Complete 2 Power Cleans & 10 Double Unders

Score is Load and Fastest Round

  • Go as heavy as you can with proper form
  • Stay at the same weight
  • Try to beat the amount of time it took you to do 2 cleans and 10 double-unders each minute.

Don’t Forget ***Labor Day Class Schedule***

There will be 3 classes only on Monday, September 3:
8:30 am, 10 am and 12pm – please plan accordingly! !

Momma’s Quote of the Week:  “Success comes from knowing that you did your best to become the best that you are capable of becoming.”–John Wooden 

Integrity’s Revenge 2011

 

Want to be in the picture this year?

With about a month before the competition, Ultimate has the largest contingent of competitors attending the Charleston event.   If you are on the fence about competing, this is a fantastic and fun event to get your feet wet!!  They offer both RX and Scaled divisions for individuals and teams – and at least 44 of your Ultimate friends will be there to support you!!!

This was posted on the Integrity’s Revenge site yesterday:

There are currently over 230 competitors registered for 2012 Integrity’s Revenge, coming from all over the country!

The top 5 affiliates (including number of athletes):

Ultimate CrossFit – 44

CrossFit Spartanburg – 31

CrossFit Integrity – 18

CrossFit Charleston – 14

Crossfit Hephzibah – 9

Remember, the top affiliate gets a prize to take back to their box!

Yessah!  Way to represent UCF!!!  If you haven’t registered yet, what are you waiting for??  


CF WOD September 3

Strength:
OHS 5-5-5-5

WOD:

On-the-minute for 15 minutes

Complete 2 Power Cleans & 10 Double Unders

Score is Load and Fastest Round


bc 9/3

JWOD 1.6- 55 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 4

WOD1: 5-4-3-2-1 HSPU / 10-8-6-4-2 Box Jumps (24/20)

WOD2: “Nicole”
Complete as many rounds as you can in 20 minutes of:

400m Run
Max rep Pull-ups

*Score is Rounds and number of pull-ups completed for each round.  Once athlete drops from the bar, run again.

Alex and Sherra showing that tire who’s boss!!

 

You’ll notice that our second WOD of the day has a name attached to it.  “Nicole” is one of our “girls” – that is to say, it’s a benchmark WOD.  If this is your first time, make sure you track your score (as well as any band color or assistance you may use).  If you’ve done this WOD before, check your score from last time and try to improve on it!!  Post your PRs to comments – we want to hear about them!! Good luck!


CF WOD September 4

WOD1:
5-4-3-2-1 HSPU / 10-8-6-4-2 Box Jumps (24/20)

WOD2: “Nicole”
Complete as many rounds as you can in 20 minutes of:

400m Run
Max rep Pull-ups

*Score is Rounds and number of pull-ups completed for each round.  Once athlete drops from the bar, run again.


bc 9/4

JWOD 1.7 – 60 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 5

Strength:
Squat Clean 1RM

WOD: (from 1-2-12)

In 8 Minutes complete:

40 KB Swings (1.5/1.0)
40 KB Goblet Squats

*Row with remaining time – score is meters rowed

Coach Shannon with an eager early morning foundations crowd!!  If you haven’t worked with Shannon as your coach, you should make a point of getting to one of her classes.  She rocks!

 

Attention UCFers – we want to hear from you!!!  We want to hear about your accomplishments both inside and outside of the gym.  We are interested in any races, competitions, charities, or other events that you participate in as well as any PR or goal you attain.  Send pictures, results, happy moments, etc. to Liz at liznaum@gmail.com and watch for a shout out on the blog 🙂

For instance, Sherra knocked out RX HSPUs yesterday in a WOD for the first time…like a BOSS!!!

 

Also, just a reminder that the Fix 4 the Day Ultimate Raid is just a few weeks away and spots are filling up quickly – make sure you register today if you would like to participate in the competition!!!


CF WOD September 5

Strength:
Squat Clean 1RM

WOD: (from 1-2-12)

In 8 Minutes complete:

40 KB Swings (1.5/1.0)
40 KB Goblet Squats

*Row with remaining time – score is meters rowed


bc 9/5

JWOD 1.8 – 65 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


9.6.12 300s & 100s and running w/fatigued legs

Pat running fast after doing two-a-days the nights he comes to Endurance.

AG Track on Thursday night at 6:30 pm. Check back in the comments section for any weather-related changes.

WOD:  For time: 4 x 300 meters with an appetizer of 100 meter lunges before every 300.

Rest 10 minutes

4 x 300 meters without any appetizer.

Why? Let’s get those legs filled with some lactic acid and work on running through fatigue  with legs that feel like bricks. This is great practice for anyone training for longer distance races, or for Integrity’s Revenge when you will undoubtedly have to push through WODs with non-fresh legs.


CF Blog September 6

WOD: (from 3/28/08)
4 Round Tabata
Pull up
Situp
Pushup
Squat

Rest 1 min
Run 1 mile or row 2k meters
Rest 1 min

Repeat 4 Round Tabata

Are You Caught on the Dreaded Training Plateau?

The thrill of mastering new skills and hitting PRs has proven to be among the most appealing facets of Crossfit, for beginners and veterans alike.  Those that put forth the effort will find that hard work and determination are rewarded in the fruition of accomplishment.  Newcomers to CrossFit will find that this happens with relative frequency as movements become less foreign – strength quickly builds on good form and skills like kipping pull-ups and double-unders begin to make sense.

But, what happens when the momentum of those early gains starts to slow?  When strength gains and PRs no longer abound, how do you deal with that dreaded plateau?

Well, before you throw your arms up in frustration, understand that two compounding factors – overtraining and poor nutrition – are often to blame when performance takes a nose dive.

If you have hit a plateau, more time spent in the gym is not necessarily the answer.  Make sure you are listening to your body and scheduling recovery days into your routine.  Sometimes all you need is a couple of solid rest days to allow your body to heal and your muscles to repair themselves.  If you are an over-trainer, many PRs follow on the heels of a rest period.  True story.

If over-training is not your issue, have you checked in with your diet to see what’s fueling your performance?  I’m not saying that you can’t enjoy delicious cupcakes and alcohol; just don’t be disappointed if you don’t exactly feel like the Incredible Hulk in the gym the next day.  Remember, “You can’t out train a bad diet.”

If you’re not overtraining and your nutrition is dialed in, you may simply have reached a point in your training where plateaus are more of the norm – this is ok!  You can’t expect the trend of adding 5lbs to your lifts every week to continue indefinitely.  You can, however, cope with some of your frustrations by setting different goals for yourself – such as trying to get a certain number of pushups, pull-ups, muscle-ups, etc. within a certain time domain or repeating WODs that you’ve done before (like WODs from this year’s or last year’s Open) and try to improve on them.  By setting new goals for yourself, you’ll still see gains and improvements and be able to maintain a positive attitude about your training.

Whatever the culprit, don’t let plateaus get the best of you.  In the wise words of Mama Bear, “The majority of training is not rainbows and unicorns.  Those “feeling good” days and solid PRs are few and far between.  But when they do happen….it’s sweeter.”

Christie and Kathy during “Nicole”

CF WOD September 6

WOD: (from 3/28/08)
4 Round Tabata
Pull up
Situp
Pushup
Squat

Rest 1 min
Run 1 mile or row 2k meters
Rest 1 min

Repeat 4 Round Tabata


A quick Random Notes. Even on our week off. Let’s get at it…

McDonald’s opens vegetarian restaurants in India.

A new Ryan Bingham song.

New album stream from Will Johnson from Centro-matic

Professional Baseball Field Prints.

Toothbrush with rinser? Yes.

How common is Gluten intolerance?

Need a workout… find one under “Vacation Workouts” at the bottom right of this page.

JWOD 1.11: 85 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing

 


bc 9/6

JWOD 1.8: 70 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 7

Strength:
3RM Push Press

**Remember, this is a push press and not a push jerk – if you have to jerk the bar to move the weight up, scale back

WOD:
4 Rounds:
12 DL @ 225/155
10 Toes to Bar
8 HSPU

*Don’t forget to add your PRs to the whiteboard outside of the trainers’ office – this will be updated weekly 🙂

I LOVE HSPUs!!!!!

 


CF WOD September 7

Strength:
3RM Push Press

WOD:
4 Rounds:
12 DL @ 225/155
10 Toes to Bar
8 HSPU


bc 9/7

JWOD 1.9: 75 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


This week’s almost over. See ya in the park on Monday. Paleo Challenge coming in a couple weeks. Stay tuned. Start researching it if you’re not completely up to speed. There are also links over there to the right under “Paleo Resources”. More to come.

Need a workout… find one under “Vacation Workouts” at the bottom right of this page.

JWOD 1.11: 85 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 8

7 Minutes AMRAP of:
7 burpees
7 OHS, 95/65lb

3 min rest…

7 Minutes AMRAP of:
7 Pull-Up
7 Ground to Overhead Anyway, 95/65lb

3 min rest…

Finish with 7 Minutes AMRAP of:
7 HR push-ups
7 Bent over row (95/65)

George

Looking for Something to Do Next Weekend?  Our Friends at ModPaleo  Have a Suggestion!!  

The Know Your Farms Tour – A Cornucopia of Healthy, Organic Ingredients for All of Your Paleo Needs!

That’s right, Charlotte.  Get ready for a parade of food as the 4th Annual Know Your Farms Tour kicks off next weekend – September 15-16, 2012 – bringing with it healthy food and fun for the whole family to enjoy.

The festivities begin on Saturday at 9am with the Dairy Dash 5K Trail Run – hosted by the Salisbury Rowan Runners, to take place at the Hoffner Dairy Farm, in Mount Ulla, NC.  There’s no better way to spend a Saturday morning than getting in a little race action in the fresh Carolina air!!  If you’re interested in running, you can register here.

The actual Charlotte Area Farm Tour will take place from 1:00 p.m. to 6:00 p.m. on both Saturday and Sunday with more than 40 local farms (view full list here) taking part in the fun.  The tour is self-guided with farms located conveniently around the Charlotte area (maps and directions to all of the participating farms can be found on the website).

The weekend is sure to be a hit for kids and adults alike with something for everyone to enjoy – many of the farms will be offering activities such as hayrides, petting zoos, and cooking demonstrations.  While adults get some useful cooking tips and learn about sustainable methods to employ in their home gardens, children will have the opportunity to learn more about where their food comes from as they interact with the farm animals.

Make sure to bring both a cooler and your appetite!!  In addition to the variety of fresh foods to purchase, several of the farms will also have meals and snacks available during the tour.

To take the tour, purchase a ticket online and plan your route at KnowYourFarmsTour.com.  The tour cost is $25 in advance per vehicle.  Entrance tickets may also be purchased on tour days at every tour farm for $30.

Or better yet, register yourself as a volunteer, and you’ll score free admission!!

See you next weekend!


CF WOD September 8

7 Minutes AMRAP of:
7 burpees
7 OHS, 95/65lb

3 min rest…

7 Minutes AMRAP of:
7 Pull-Up
7 Ground to Overhead Anyway, 95/65lb

3 min rest…

Finish with 7 Minutes AMRAP of:
7 HR push-ups
7 Bent over row (95/65)


CF Blog September 9

WOD: “Annie”
50-40-30-20-10
Double Unders
Sit-ups

Then w/ the rest of class time: Goat work on strength or skill

 

Erin

CF WOD September 9

WOD: “Annie”
50-40-30-20-10
Double Unders
Sit-ups

Then w/ the rest of class time: Goat work on strength or skill


bc 9/9

JWOD 1.11: 85 second hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


9.10.12

Shannon, smiling at…her timer.

9.10.12 at 6:30 PM at the AG track

WOD- an evening of hills. We may go on a mini field trip to ensure we find a hill appropriate for all of you.

If you see a track full of middle school football players, and lots of cars in the parking lot, don’t leave. Our workout must go on, meet at the bleachers!


CF Blog September 10

Strength: Deadlift 2RM

WOD:
4 rounds
15 push ups
25 double unders

Momma’s Quote of the Week:  “Success seems to be largely a matter of hanging on after others have let go.”–William Feather

Karolyn

 

 

 

 

 

 

 

 

 

Kristy

Today is a heavy deadlift day – make sure you don’t sacrifice good form (and possibly a good back) for a lift.  Check the video link below for additional advice on how to set up for the deadlift.

Video: Setting Up on the Deadlift with Mark Rippetoe

 


CF WOD September 10

Strength: Deadlift 2RM

WOD:
4 rounds
15 push ups
25 double unders


Welcome back. ’twas a long week off. Glad you’re back. Glad it’s a little cooler.

This weekend is the Charlotte area “Know Your Farms” Tour. Check it out.
“The 4th Annual Charlotte Area Farm Tour brings together thousands of people to celebrate local farms and farmers. During September 15 & 16, 2012 over 40 working farms will open their doors to the public to showcase what they do.” Run, eat, learn.

9/10… WoD1: 10 minutes to complete the ladder: 60 Sit Ups + 50 Extreme Jacks + 40 Walking Lunges + 30 Yard Sales + 20 Jumping Squats + 10 Broad Jumps. If you complete the ladder within the 10min time cap, begins ascending the ladder until time is up. WoD2: Burpees on the minute 8 + 8 + 10 + 10 + 13 + 14 + 15. Finish w/ Partner Sprints.

JWOD 1.13 – 90 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


bc 9/10

JWOD 1.13 – 90 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


CF Blog September 11

“Jason”

100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

**Sub for muscle ups will be 2 Chest to Bar pull ups and 2 ring dips for each muscle up.  All pull ups will be done at the same time, all dips will be done at the same time (so the sub for the 5 muscle ups will be 10 pull ups and then 10 ring dips)

 

 

 

 

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

 

Congrats to everyone that hit a PR this past week!!!  If you didn’t see them on the board, here they are again!!

  • Nancy 118 lb Back Squat
  • Mike Z 235 lb clean
  • Jayme 183 lb clean
  • Josh 325×3 deadlift
  • BRuss 235 lb clean
  • Bridget 153 lb clean
  • Cagney 140 lb clean
  • Hirst 220×3 clean
  • Mie 176×4 front squat
  • Carter 160×3 Push Press
  • Bill$ 185×3 Push Press
  • Jess A. – 8 sec PR on “Annie”
  • Kim S. 155×2 deadlift
  • And first Muscle-up props to Beth and Lisa R!!!!

Way to go, everyone!!  The board has been cleaned and is ready for more PRs!!

 

 

 


CF WOD September 11

“Jason”

100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups


This will remain the land of the free only so long as it is the home of the brave.

~ Elmer Davis

We will never forget.

9/11… “Synchronized Cindy” Partners complete 5 Push Ups + 10 Sit Ups + 15 Squats in complete synchronicity. After each set of 5 Rounds, Sprint to the top of the Hill and back.

JWOD 1.14 – 95 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


bc 9/11

9/11… “Synchronized Cindy” Partners complete 5 Push Ups + 10 Sit Ups + 15 Squats in complete synchronicity. After each set of 5 Rounds, Sprint to the top of the Hill and back.


CF Blog September 12

WOD:
AMRAP 20
250m row
15 abmat sit ups
15 Ball Slams (30/20)
200m run
15 db push press (45/30)
15 box jumps (24/20)

**Please come look through the lost-and-found and claim your belongings.  Unclaimed items will be donated at the beginning of next week!! **

 

 

 

 

 

 

 

Have You Met Beth?  She’s Our Member of the Week – 

 

How long have you been doing Crossfit? 
1 yr and 8 months.  Quit the YMCA and started in January 2011.

What is your favorite WOD or lift? 
Any chipper or metcon.  Helen, Jackie (pretty sure I’m the only one in the gym that doesn’t mind rowing), Dirty 30….Whitman or Eva if I’m looking for a good beating.  I don’t have a favorite lift, but my LEAST favorite is thrusters.  I’ll avoid them like the plague.

What do you do outside of the gym (occupation, hobbies, etc.)? 
Co-owner of Moga Charlotte.  Love to be outdoors – kayaking, backpacking, trail running, or I could sit by the pool with a book all day long.

What keeps you coming back to UCF?
I cried after one of the first crossfit workouts I ever did.  Literally.  Cried…tears down the cheeks, red eyes, the whole nine yards.  Apparently, I wasn’t doing clean and jerks properly.  Instead of stopping me and teaching me what I should do, I was yelled at and told that I should just give up because I didn’t know what I was doing.  I never went back.  A year and a half later, I did my first WOD at Ultimate.  I don’t remember the workout, but all I know is that it ended with wallballs.  I was tired, wanted to cry and/or puke, and was pretty close to quitting, but then Jayme came over and cheered me on till the end.  She counted down every single rep and got me through it. I hadn’t felt that sense of accomplishment after a workout since my days of competitive swimming.  I love that UCF challenges you but is always there to encourage you and cheer you on.  When I started at UCF I STILL didn’t know what a clean and jerk was, I couldn’t do Rx pullups, I did pushups on my knees, but guess what?  I was never broken down, in fact, I was strengthened and pushed forward because of the trainers at the gym, and the people that became great friends.  It’s more than a gym, it’s a community.  It just feels good to be at the gym, with your friends, working hard for a common goal.  ….bottom line = it’s addicting and the people are A-MAZINGGGGGG.

Any hidden talents or skills? 
I can wiggle my ears without touching them.


CF WOD September 12

WOD:
AMRAP 20
250m row
15 abmat sit ups
15 Ball Slams (30/20)
200m run
15 db push press (45/30)
15 box jumps (24/20)


…the Jacknife! Thanks to Boone for introducing us to another creative use of what CharMeck Parks & Rec provides us.

Hey kids, check this out…

Know Your Farms Tour

The 4th Annual Charlotte Area Farm Tour brings together thousands of people to celebrate local farms and farmers. During September 15 & 16, 2012 over 40 working farms will open their doors to the public to showcase what they do.

Here are the participating farms.

Go support local farmers. Get to know them. Buy from them. Know your farms and farmers.

9/12… WoD: 5 Rounds 100-80-60-40-20 Jump Rope Singles + 10 Jackknifes + 10 Inverted Rows + 10 Dips. 

JWOD 1.15 – 100 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


bc 9/12

9/12… WoD: 5 Rounds 100-80-60-40-20 Jump Rope Singles + 10 Jackknifes + 10 Inverted Rows + 10 Dips.


9.13.12 Field Games

Mr. Chad Hagerman.

9.13.12 – Field Games at 6:30pm on AG Track. Think Grass sprints.

If you have been hitting the CF and Endurance WODs this week – air squats, hills, 100s, running on the field tonight should be a delightful change of pace.


CF Blog September 13

Strength: Press 5-5-5

WOD:
3 Rounds
30 Walking Lunges
10 HSPU

***Tune in tomorrow for information about our first monthly-member challenge!!!!***

Nick G.

 

Jon C. found a great article on the Discovery website.  Check it out!!

From Discovery.com

The 5 Best Ways to Break Into CrossFit 

1. Forget Everything You’ve Heard

All the puking, passing out, and being forced to compete are things of the past. And those lingering negative images are making it tough for box owners to get new people like you to give CrossFit a try.

“Some of the people in the CrossFit community have been our own worst enemy,” Fernando David, owner ofSF CrossFit in Davie, Florida, told me. “That’s because of all the pictures you see them posting on Facebook and the videos on YouTube of people passed out on the floor or puking after workouts.”

David told me they will certainly push you to your limits, but not beyond them. And definitely not to where you’d injure yourself or lose consciousness. “I tell people all the time to only lift as heavy as you can maintain proper form. And sometimes clients will get mad at me because I tell them ‘Stop, you’re done for the day’ and they still want to do more,” David says. “We as coaches are here to stop you from overdoing it and getting hurt.”

2. Don’t Get in Shape to Get in Shape

The thing that drives box owners crazy is when prospective clients tell them, “I’ll join when I get in better shape.”

That’s one of the biggest misconceptions of CrossFit — that you need to be fit enough to make it through those intense workouts from the first day you join. Not true.

“It’s actually better if you have no training experience and no fitness at all,” says Gary Roberts, owner ofCrossFit Predators in Oakland Park, Florida. “That way we don’t have to break any bad habits that are ingrained.”

When anyone new steps into Roberts’ gym, he does a fitness evaluation. Everyone, regardless of experience must go through a series of three one-on-one training sessions with a coach to learn proper form for the exercises CrossFit is known for, like Olympic lifts, as well as simple things like learning how to move, squat, and even run, without sustaining injuries.

“If someone has no athletic background, I tell them they are going to work on form and technique for a while before we move on to speed and strength,” Roberts says. “And if they do have athletic ability, they’re still going to get the same speech. We need to put aside ego, step back, and try and learn techniques properly before you can move on.”

And when you do get to move into the workouts? Both David and Roberts tell me they average between 20-30 minutes long, or last only as long as you can handle.

3. Pick the Box That’s Right for You

Not all boxes are created equal. Even though CrossFit is supposed to be run the same throughout all its locations, some boxes do have different focuses. Some focus on building endurance. Some on strength. Some just focus on the WODs. And others like to train for the purpose of competing.

The good thing is, there are a lot of CrossFit boxes to choose from. In my area alone there are nearly two dozen within a 30 minute driving radius. Use CrossFit’s affiliate finder to see where boxes are located in your area. Then visit them, ask questions, and find the one that fits your fitness goals best.

4. Get in the Right Frame of Mind

Do you know what group is the biggest demographic in many CrossFit gyms? Not thick powerlifting men, or even ultra-fit triathletes. It’s soccer moms.

“Most of my early clients were women,” David says, “and they just exploded it. They love to train, and they will push themselves to the utmost. They’re not afraid to sweat.”

David also told me he has clients that range in age from as young as 12 up to as old as 67.

Gary Roberts told me when he first started in CrossFit, he was petrified of running. He thought his knees wouldn’t take the running and power lifts. He was wrong. “If you’re knees are bad, like mine were,” he says, “we will start you at much shorter distances, or do some rowing until your knees can handle it, building strength as you can go further. Soon, 400 meter runs become easier.”

If soccer moms and senior citizens and people with bad joints can all make it through CrossFit workouts, you can too. And like Roberts tells his clients, “Just leave your ego at the door.”

5. Don’t Give Up Too Soon

CrossFit may have a reputation for whipping people into shape, but that’s only if you stick with it.  “You’ve got to give it at least 90 days,” David tells me. “The first 90 days are critical.”

That’s where you’ll see a lot of progress, especially if you are extremely out of shape. But don’t expect overnight results. Sure you may be sore and wiped out after your first few WODs, and feel like you’re not making fast enough gains, but look back to tip #4, and stick it out for those 3 months. Both David and Roberts agree after that time you’ll become a CrossFit disciple.

“There’s no middle ground,” David says. “You’ll either love it or hate it. And those that love it, can’t get enough of it.”

To find a CrossFit box near you, go to CrossFit.com.

 

***Don’t forget to claim your belongings from Lost & Found this week!!


CF WOD September 13

Strength: Press 5-5-5

WOD:
3 Rounds
30 Walking Lunges
10 HSPU


Thursday. Random.

OMB Copper Classic (1k) is this weekend.

Junk food = Alzheimer‘s?

iPhone 5.

Shoot like David Fincher with this Red camera.

Garden&Gun celebrates Bourbon Heritage Month. And so should you.

Light Vans.

Why you won’t believe your heroes have flaws.

Pour a perfect cup o’ joe. (warning: math)

Paleo Media Diet. Nothing to do with food. And we can all learn a bit from this.

Octoberfest Milkshake? Hm.

This bike weighs 20 pounds, costs between $9-12 to build, can hold up to a 485 pound person, and is made out of cardboard.

McDonald’s is gonna show you their calories. Will that make a difference?

9/13… Amber’s Pain Train.

JWOD 1.16 – 105 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


bc 9/13

9/13… Amber’s Pain Train.


CF Blog September 14

Strength: Back Squat 8-8-8

WOD:
3 Rounds
15 Hang Power Cleans (155/105)
800m run

 

Cags and T represented UCF last weekend over at Crossfit Dilworth’s Big Red Shoe Olympiad and Festival to raise money for the Ronald McDonald House.  Great job ladies!!!

 

 

 

 

 

 

SEPTEMBER CHALLENGE!!!

Today we begin our first in a series of Monthly Member Challenges!!  For the remainder of September, the challenge will be to post your best WOD picture to Instagram!!

  • When you post to Instagram, make sure you include @ultcrossfit in the description
  • We will choose 4 finalists to be voted on by the gym on Facebook at the close of the month
  • The winner will receive a nifty Ultimate t-shirt of their choosing!!

And let’s keep it classy, folks!!  Happy picture taking!!

**Don’t forget to claim your items from Lost & Found before they are donated!!  We have lots of water bottles, t-shirts, a black North Face jacket – if you’re missing anything, it’s worth a look through!


CF WOD September 14

Strength: Back Squat 8-8-8

WOD:
3 Rounds
15 Hang Power Cleans (155/105)
800m run


At Chris’ request, a post on why shuttle runs are good for you.

Shuttle runs burn fat and develop fast twitch muscle fibers, as well as increase dynamic balance, speed, coordination and power. Increased intensity and intervals work to develop cardiovascular fitness at a higher rate than long, slow distance cardio (which, by the way, only gets you better at long, slow distance cardio).

Shuttle runs are effective fat burners because of at least three mechanisms:

1. Interval cardio – Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/ high-intensity aerobics to high-intensity anaerobic exercise .

2. Speed – Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt , hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don’t have to be fast, just run as fast as you can during the shuttle.

3. Sudden changes in direction – This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.

Here’s a link.

Plus, add some intervals that increase in volume and you get that nice lactic acid build up, increased oxygen uptake and BAM! you’ve got the added benefits Death by 10 meters.

Have a great weekend.

9/14… WoD1: “Death by 10m” WoD2: Alternating 16 Round Tabata of Plank + Flutter Kicks.

JWOD 1.17 – 110 Second Hand Stand Hold
White Level- Piked Hand Stand
Gold Level- Full inversion Against Wall
Red Level- Full Inversion with Alternating Shoulder Touch every 2 seconds
Black Level- One Handed Handstand Hold Against Wall or Free Standing


bc 9/14

9/14… WoD1: “Death by 10m” WoD2: Alternating 16 Round Tabata of Plank + Flutter Kicks.


CF Blog September 15

WOD:

800m run
25 Broad Jumps
30 Burpees
25 Pull Ups
50 Abmat Sit Ups
5 Rope Climbs
50 Double Unders
25 KB Swings (1.51/)
30 Walking lunges
25 Ball Slams (30/20)
1000m row

Eric Y.  killing it on muscle ups this week!

Weekend Happenings:

Make sure you check out the Know Your Farms Tour this weekend, looks like the weather should be amazing for this event!

SEPTEMBER CHALLENGE!!!

We have had an update to our September Challenge.  The good people at Filthy Fifty Apparel would like to offer a T-Shirt to the winner as well!!

In case you missed the challenge announcement yesterday, it is as follows: for the remainder of September, the challenge will be to post your best WOD picture to Instagram!!

  • When you post to Instagram, make sure you include @ultcrossfit in the description
  • We will choose 4 finalists to be voted on by the gym on Facebook at the close of the month
  • The winner will receive a nifty Ultimate t-shirt of their choosing & a Filthy Fifty Apparel T-shirt as well!!

And let’s keep it classy, folks!!  Happy picture taking!!

**Don’t forget to claim your items from Lost & Found before they are donated!!  We have lots of water bottles, t-shirts, a black North Face jacket – if you’re missing anything, it’s worth a look through!


CF WOD September 15

WOD:

800m run
25 Broad Jumps
30 Burpees
25 Pull Ups
50 Abmat Sit Ups
5 Rope Climbs
50 Double Unders
25 KB Swings (1.51/)
30 Walking lunges
25 Ball Slams (30/20)
1000m row


bc 9/15

JWOD: 115 second hand stand hold


CF Blog September 16

WOD:
3 rounds
250m row
10 Power Snatches (95/65)
15 Box Jumps (24/20)

**Make sure you look through the Lost & Found – we are donating clothes at the end of the week!!**

The ladies preppin’ for upcoming competitions….


CF WOD September 16

WOD:
3 rounds
250m row
10 Power Snatches (95/65)
15 Box Jumps (24/20)


9.24.12 Partner WOD

Let’s try this again, since last week we were rained out!

Katie and Cathy.

9.24.12 @ 6:30PM at the AG TRACK! Check back to blog for any weather related changes.

Breaking up a 3 mile WOD

In teams of 2, the first partner will run an 800 meter sprint and tag the hand, face, or rear of their partner who will then run another 800 meter sprint. Each athlete will run TWO 800 meter legs until they reach a team total of 2 miles.

Rest, chat, talk about how fast you are, etc.

Then in teams of 2, the first partner will run a 400 meter sprint and then tag the hand of their partner who will then run their 400 meter sprint. Each athletes will run FOUR 400 meter legs.

 

 


CF Blog September 17

Strength:  Jerk 1-1-1-1-1-1-1

WOD: AMRAP 20 (Partner)
7 Kettlebell Swings (70, 53)
7 Burpees
7 Wall Balls (20/14)

*Alternate athletes each round.

Momma’s Quote of the Week:  “Success is living up to your potential. That’s all. Wake up with a smile and go after life. . . . Live it, enjoy it, taste it, smell it, feel it.”—Joe Kapp

Check out this pic from Laura Staples…UCF in Croatia!!!

 

This was posted on Facebook last night and deserved to be re-shared 🙂 – 

When I first walked into Ultimate Crossfit over a year ago I was incredibly intimidated by the fit, strong women I saw climbing up the 15ft ropes. One year (and a baby later), I climbed to the top of the rope for the first time!

-Sarah Coble (rockstar mom of 3!)

Congrats, Sarah!! 


CF WOD September 17

Strength:  Jerk 1-1-1-1-1-1-1

WOD: AMRAP 20 (Partner)
7 Kettlebell Swings (70, 53)
7 Burpees
7 Wall Balls (20/14)

*Alternate athletes each round.


Fall Paleo Challenge begins Monday, September 24.

Okay. Let’s start thinking about this. We’re changing the way we eat. Better start preppin’ for that, huh? Some advice: Get comfy in the kitchen. This is gonna take a little work. Cook. Plan. Plan. Cook. Having good food on hand at all times is the key here. Cook ahead of time. Cook enough for leftovers. Use tupperware or some other resealable container. Make a fritatta for breakfast that will last several days. You don’t want to find yourself hungry with nothing prepared… that’s when bad things happen. Eat when you’re hungry. We’re not counting calories here. We’re looking at quality of food. And, eat fat. Why? Because, once you’re stripped your diet of those bad, ugly processed carbs it’s gonna look for something else to burn. Give it good fat to burn for energy. With every meal. Fat. And if you get that “bonk” feeling, between meals… fat. A handful of nuts or some olives, an apple and some almond butter… will go a loooong way. But be careful not to “crack out” on nuts and nut butters. And stick to more veggies than fruits for your carbs.

Okay. Let’s start with some recipes and basics. Lots of resources about Paleo and dos, don’ts, etc. here.

You’ll keep a spreadsheet and turn it on assigned dates for me to look over. Points will be awarded according to compliance and points are either NOT given, or taken away, when you don’t comply. It’s a 30-day kind of thing where the intent is to introduce you to the Paleo life. There will be a “buy in” amount (like $25) winner take all, according to 30 day point totals.

Quick synopsis of Paleo Diet: Eat meat, fish, vegetables, nuts and fruits. No grains, no legumes, no dairy. Do some research if you have questions. The best way to understand is to research it yourself. That way you can find reasons and not just answers. Which will both help you understand why, and give you a greater understanding of this approach to nutrition.

9/17… AMRAP20: 400m Run + Max Effort Push Ups. When you break Push Up form, run again.


bc 9/17

9/17… AMRAP20: 400m Run + Max Effort Push Ups. When you break Push Up form, run again.


CF Blog September 18

Strength: Front Squat 3RM

WOD:
4 Rounds
25 Overhead Walking Lunges (45/25)
15 Toes 2 Bar

Coach Carter, yo

 

***News and Reminders***

Please note on your calendar that due to the Fix 4 the Day Ultimate Raid being held at the gym,  on Saturday, Sept 29th there will be no classes at Ultimate Crossfit.  We will, however, be having a 90 minute Endurance class @ 9:30am followed by a Moga session at either AG Middle School Track or the Johnson C. Smith Track. We will firm up the location and update you as soon as possible.

*Last call for Lost & Found – make sure you go through the box ASAP if you think you may be missing something

*September Member Challenge is in full swing!  Get those pics posted to instagram (make sure you include @ultcrossfit in the description)!!

 

Well, we’ve been seeing HSPU creeping up more and more in WODs lately and I’ve heard a lot of voiced frustrations echoing throughout the gym.  For those of you who feel like you’re stuck in a rut as far as HSPUs go, check out this great article, courtesy of Crossfit London on how to scale your HSPUs appropriately in order to build strength and get you to the next level.  (And don’t forget that the trainers are here to help you as well!!  Don’t hesitate to ask for help!!)

Zero to 10 Handstand Pushups (HSPU)

Picking the proper progression for gymnastic movements is very important.  Based on the athletes strengths and weaknesses we need to use the right challenge to increase strength.   We need to practice repetition of the movement or a movement pattern that we will be learning, but at the same time we need to keep creating challenge!

There are hundreds of progressions that you can use to make this happen, these are some simple ones  for handstand pushups that do not require much equipment. When it says a rep count (ie. 5 reps) that means you do all of them in a row, anything less than that is scaling it back, and you should remain at that progression until all the reps can be done in a row.

If you are at Zero HSPU’s right now, don’t expect this to be a couple weeks, this is going to take you some time, don’t be afraid to spend up to a month on each progression IF you are still finding challenge.

1.) 20 strict pushups: Before challenging the overhead pressing position we should be fairly strong with bench press or more practical for application to HSPU’s are regular pushups.  The standard for the pushup is Hip/Chest/Chin hit the ground simultaneously.  Any form failure is a zero for the rep.

 

2.) Handstand hold/walk ups:  Be able to comfortably hold yourself inverted for 60 seconds.  BREATH… if getting up into the handstand is going to be a problem or you are having trouble with shoulder endurance, handstand walk-ups are a great progression to build that shoulder strength.  Start in standing pike position.  Walk hands one hand length at a time with straight arms until your body is extended with hands forward of your head.  Repeat the process in reverse until back in the pike starting position.  10 walk-ups is a good starting point.  be able to do 2 or 3 sets of this before moving to the next progression.

3.) knees on a box: using a box or chair you can create the right angle of the HSPU, you will want your hands to be a bit wider than where you would do your regular handstand.  The closer your hands are to the box the more upright your torso will be and the closer this will feel to an actual handstand pushup.  Build to doing 15 reps x 3 sets

 

4.) Pike pushups: with straight legs bend at the waist and set up the arms as before.  Do a pushup until your head touches the ground.  Build to doing 15 reps x 3 sets

 

5.) Partial range hspu: get into the handstand position and practice lowing until just before you lose control and press out of that… 15 reps

6.) Controlled descents: Get into the handstand position and with a partner lower yourself down to the bottom and have you partner pull you by the thigh/knee up and you press it out.   build up to 10 reps of 4 second descents x 3 sets (ie 5 reps at 2 seconds, 5 reps at 1 second… than 10 reps at 2 seconds ect…) this progression will take a little while.

7.) Self spotted HSPU: Start in a headstand and then reach to a box or a set of P-Bars and use your legs to help assist the HSPU.  The lower the box the harder this will be.  Use your hamstrings to pull yourself up.  This movement feels a lot like a glute ham calf raise if heavy assistance from the legs is required.

8.) Handstand pushup:If you have been this patient and got this far without trying a handstand pushup, Do 1 HSPU.  Focus on a flat back position and a super tight core as you press it out.

9.) Controlled descents with extra range of motion:  Add a 4″ lift under your hands, with weight plates or boxes something stable and that will allow your head to pass through.  Repeat the progressions under step 6 (10 reps of 4 seconds descents x 3 sets)

10.) Handstand pushups:  you should be well on the way to doing reps by now and once you can obtain 5 reps we can do repeated efforts of that and your controlled descents to build to doing 10 strict hspu’s

11.) Added range of motion: Now that you have 10 hspu’s under you belt start adding range of motion, generally an inch at a time is a lot to work with.


11.) HSPU’s with bands: this will require very light bands and a partner to help you get the bands in place, do not attempt this until you feel very comfortable with at least 10 HSPU’s.  The bands will add tension through the entire body and force the athlete to press faster than normal HSPU’s, along with the added resistance.   


CF WOD September 18

Strength: Front Squat 3RM

WOD:
4 Rounds
25 Overhead Walking Lunges (45/25)
15 Toes 2 Bar


Introducing the Paleo Diet.

“But, I buy healthy meals from the grocery store. That’s good enough, right?
Unfortunately, “easy” shopping equals lots of additives and ingredients.

Paleo Challenge. We have a page on the Facebook machine. Email me or friend me or like the Bootcamp page on said FB and I’ll get you the invite.

9/18… 7 min AMRAP of 7 sit-ups + 7 wall balls… 3min Rest… 7 min AMRAP of 7 pull-ups + 7 ball slams… 3min Rest… 7min AMRAP of  7 box jumps + 7 ring rows. Cash Out: partner plank and row (max hold plank, while partner rows)

JWOD 1.21: 130 Second Handstand Hold
We’re in the final stretches of handstand holds as the JWOD. Stick with it.


bc 9/19

9/18… 7 min AMRAP of 7 sit-ups + 7 wall balls… 3min Rest… 7 min AMRAP of 7 pull-ups + 7 ball slams… 3min Rest… 7min AMRAP of  7 box jumps + 7 ring rows. Cash Out: partner plank and row (max hold plank, while partner rows)


CF Blog September 19

WOD:

“Elizabeth”

21-15-9
Cleans (135/95)
Ring Dips

Strength: Prowler Push – 5x
Pull Down and then Push the sled Back

Fabiana & Taylor W!

Meet our Member of the Week, Taylor W!

How long have you been doing Crossfit?

 2 1/2 years!

 Favorite thing to do on the weekend?
Partner WoDs!

What movement or skill might make you take a rest day if it came up in programming?

 “Karen” – Ok its a WoD but I hate her. Anything else I don’t usually avoid.

 What has been your greatest Crossfit moment or achievement so far?

 PR on my one mile run!  And Muscle Up of course.  I know you wanted one, but couldn’t decide which to put down!

 Why do you keep coming back to UCF?

 Location, community and programming.  


CF WOD September 19

WOD:

“Elizabeth”

21-15-9
Cleans (135/95)
Ring Dips

Strength: Prowler Push – 5x
Pull Down and then Push the sled Back


Let’s skip right to Action Item #3.

Most of us aren’t hunters. Most of us can’t take days off from work to gather some edible bulbs and silently stalk a wild beast whose pursuit might not even end in a kill and meal. No, we are modern humans who go to work, who wield income rather than spears, who mosey on down to the grocery store when we need food. We have the luxury – and some might say burden – of choosing what we’ll eat and when we’ll eat it. But strangely enough, there was a sort of freedom in the way we obtained food in years gone past, wasn’t there? When we filled our bellies solely by what we could catch, grow, and gather, there wasn’t a whole lot of junk food sneaking onto our plates. No Twinkies, no double gallon jugs of soybean oil, no golden arches looming over you.

And so now we’re tasked with making healthy choices, whereas before healthy choices were all that existed. It’s great to have the freedom to choose, but we should try to make the right choices.

How do we do it? We make the healthiest choices across the spectrum of foods as dictated by circumstance, access, and finances. Let’s see how they rank, with 1 being “healthiest.” Start with the foods with the first spot and buy those when and if you can.

Read on…

**Friday, we’ll be at a different location. Which is to be named later for certain, but probably gonna meet near the Met. Stay tuned.

**Monday, we’ll be beginning our Paleo Challenge. As of Monday morning at 12:01, it’s on! You’ll receive a packet in your email that will give you the lowdown in the coming days. If you haven’t let me know yet that you’re definitely in, email me and let me know. Also, we have a page on the Facebook machine for the Challenge. Friend me or like the Bootcamp page on said FB and I’ll get you the invite to the Group (it’s private, ya see).

9/19… Run 1600m, Rest 3 Minutes, Run 1200m, Rest 2 Minutes, Run 800m, Rest 1 Minutes, Run 400 Meters.

JWOD 1.22: 135 Second Handstand Hold


bc 9/19

9/19… Run 1600m, Rest 3 Minutes, Run 1200m, Rest 2 Minutes, Run 800m, Rest 1 Minutes, Run 400 Meters.


9.20.12 Tucks

Great group of athletes

9.20.12 @ 6:30 at AG track

WOD

6 ROUNDS of

On 90 seconds  complete 12 Tuck Jumps, then run the remainder of the time.

Rest 2 minutes between rounds.


CF Blog September 20

Strength: Bent Row 5-5-5

WOD: AMRAP 15
300m Row
5 Push Press (135/95)
10 GHD Sit-ups
15 KB Swings (1.5/1)

6am Prowler Work

 

Back Squats:  The Art of Spilling and Spotting
Before I begin, let me start by saying that if you are planning on lifting heavy, you should always have a spotter present.  Even experienced lifters without a spotter are subject to clipping themselves on the foot or leg with the bar, or have the bar roll down their backs tagging each and every vertebra on the way…or worse.  Another good reason to have a spotter on hand is that you may push yourself a little harder knowing that you have a bit of a safety net present.

That being said, before you get started, you will need to communicate ahead of time what your partner’s wishes are as far as whether or not they want a spot.  If they are efficient in form and can spill correctly – let them!  Don’t try to rush in and help them with a bar that they are in the process of heaving off of their backs.

If you are spotting someone, understand your spotting limitations.  As a woman who’s 5’5, I would not be a good choice to spot a male who’s 6’0 and back squatting 300+lbs.  You will want to match up with someone about the same height and lifting capabilities.  If height is an issue or the weight is significant enough, you may want to think about grabbing 2, or even 3 spotters.

  • To spot properly with just one person, you will want to position yourself behind the lifter – chest close to his/her back.  Wrap your arms under the lifter’s elbows so that your forearms are on the sides of the lifter’s body, up by his/her rib-cage.  In this manner, you should be able to  help to lift his/her chest up while supporting the bar should he/she need help.  You are basically spooning the lifter in a very macho way ;-).

    photo courtesy of mollygalbraith.com

  • To spot with two people, each spotter positions themselves on opposite sides of the lifter, ready to support and help lift each end of the bar as needed.

    photo courtesy of Paradisocrossfit.com

  • And a three-person spot is just going to be a combination of the previous two – you will just have to fight over who gets to give the big bear hugs.

Lastly, if you are using a spotter, do not panic and dump the bar back on your partner!!  Your spotter is there to assist you in standing back up with the weight – do not quit on the lift!!

As far as spilling is concerned, everyone should learn how to spill.  Get comfortable with it.  Practice it.  Know what it feels like to be at the bottom of a squat with weight on your back and how to get out from under it.  Chances are, when you are trying to hit a max squat, your form may not be at its best – and if the first time you are practicing spilling is when you’ve got a max load on your back and your form has shit the bed, you’re likely to panic.

In order to get comfortable spilling properly, you will want to practice with increasing loads.  Maybe on the last rep of each set, plan on dumping the weight.
Be aggressive when you are spilling – hands release and shoot off of the bar, forcefully arch your back to thrust the weight off of you while you drive forward on your knees.  The force of the back arch should negate the possibility of further contact with the bar on your spine.

However you decide to lift, make sure you commit to it – whether you are spilling or pushing through a squat assisted by a spotter.  Indecisiveness often results in injuries and we can prevent that with a little practice and a lot of communication.

 


CF WOD September 20

Strength: Bent Row 5-5-5

WOD: AMRAP 15
300m Row
5 Push Press (135/95)
10 GHD Sit-ups
15 KB Swings (1.5/1)


Thursday brings it, fresh and random-like.

Old school.

Craft beers and voting. What do they have in common?

Smart phone as wallet. What you need to know.

We live in the 20th Best City in America. *says Bloomberg Businessweek.

Bill Gates on Steve Jobs, friendly rivalry and how to get bankers to let go of their money.

Paleo Exercise.

Love this t-shirt.

Jon Stewart vs. Bill O’Reilly, Oct. 6, 2012.

What’s an acqui-hire?

Chi Running in the Charlotte Observer.

We’ll have a “field trip” tomorrow morning for the 5:30 and 6:30 classes. Meet at the corner of Stonewall and McDowell in Uptown. *You will receive and email with a map this afternoon.

9/20… AMRAP8 of 20 Lunges, 10 Sit Ups, 5 Burpees, 1 Stair Run. Rest 3 Minutes. Repeat Rounds and Reps in 8 Minutes or less. Then, OTM Hill Sprint and Max Effort Dips, 45 Sec Work / 15 Sec Rest.

JWOD 1.23: 140 Second Handstand Hold


bc 9/20

9/20… AMRAP8 of 20 Lunges, 10 Sit Ups, 5 Burpees, 1 Stair Run. Rest 3 Minutes. Repeat Rounds and Reps in 8 Minutes or less. Then, OTM Hill Sprint and Max Effort Dips, 45 Sec Work / 15 Sec Rest.


CF Blog September 21

Strength: Weighted Pull-ups 1RM

WOD:
5 Rounds
6 HSPU
9 Deadlifts (225/155)
12 Pull-ups
27 Double Unders

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Elyse and Dalissia want to know, have you submitted your September Challenge pic to Instagram yet?  (btw, it’s Elyse’s Birthday today!)

 

Looking for something to do tomorrow night?  Check this out!!!

Charlotte Copperheads Professional Lacrosse
Exclusive Offer for CrossFit Participants

 The Charlotte Copperheads, a member of the Professional Lacrosse League (PLL), invite allCrossFit participates to an exciting evening of indoor lacrosse action as the Copperheads play at Bojangles Coliseum on Saturday, September 22 @ 7:00 PM.

Each individual who is interested will be paying for a $17 ticket.  The copperheads will give back $4 from each ticket purchased, to the CrossFit organization.  This is a great way to support the community and CrossFit programs by being able to have extra money to fund the centers and to possibly provide funds for more instructors and classes, or by donating the money to any charitable foundation of your choice.

The Copperheads were formed to celebrate indoor lacrosse and amplify the passion for lacrosse locally and worldwide.  We are committed to supporting the game at the community level and are more than happy to be able to give back to different programs.

Charlotte Copperheads Lacrosse
Bojangles Coliseum*
Saturday, September 22, 2012
7:00 PM

Tickets for the game can be purchased by calling any of our Sales Associates below:
Brandon Payne                                Adam Thompson
(704) 817-9190                                (704) 335-3205
bpayne@charlottecopperheads.com                 athompson@charlottecopperheads.com
www.charlottecopperheads.com


CF WOD September 21

Strength: Weighted Pull-ups 1RM

WOD:
5 Rounds
6 HSPU
9 Deadlifts (225/155)
12 Pull-ups
27 Double Unders


The Paleo Challenge, Fall 2012

Okay. Let’s get it together. We’re changing the way we eat. Better start preppin’ for that, huh? Some advice: Get comfy in the kitchen. This is gonna take a little work. Cook. Plan. Plan. Cook. Having good food on hand at all times is the key here. Cook ahead of time. Cook enough for leftovers. Use tupperware or some other resealable container. Make a fritatta for breakfast that will last several days. You don’t want to find yourself hungry with nothing prepared… that’s when bad things happen. Eat when you’re hungry. We’re not counting calories here, but eat enough that you are satiated. We’re looking at quality of food. And, eat fat. Why? Because, once you’re stripped your diet of those bad, ugly processed carbs it’s gonna look for something else to burn. Give it good fat to burn for energy. With every meal. Fat. And if you get that “bonk” feeling, between meals… fat. A handful of nuts or some olives, an apple and some almond butter… will go a loooong way. But be careful not to “crack out” on nuts and nut butters. And stick to more veggies than fruits for your carbs. (especially if weight loss is your goal).

This Challenge will be judged on a point system described in the email you’ll receive if you’ve let me know you’re participating. (IF you haven’t, better get on it… email me). Winner takes 75%. Second Place gets 25%. Buy In is $25 per person. You will be able to gain extra points along the way for educational and recreational items (TBD). We’ve set a Group on Facebook that’s Private, so once again… let me know so I can get you in it!

Okay. Let’s start with some recipes and basics. Below are some links to check out. Look at some now, some later, pick up a book to check out as you begin your quest.

But first, what IS the Paleo Diet? Even if you “already know,” read this. Seriously. Read it again.

BOOKS:
Robb Wolf: The Paleo Solution
Paleo Comfort Foods, some friends of ours from the ATL

RECIPES:
modpaleo, Hey, we know her!
Chowstalker
Nom Nom Paleo
Fast Paleo

The Foodee

Jen’s Gone Paleo
The Clothes Make The Girl
Jen’s Gone Paleo
Everyday Paleo

LOCAL RESOURCES:
Atherton Mills Farmer’s Market
Charlotte Regional Farmer’s Market
Hillbilly Produce
Underwood Farms – Pastured Pork and Grass-fed Beef
Proffitt Farms – Grass-fed Organic Beef
Red Dirt Ranch – Pastured Chicken and eggs
Coldwater Creek – Organic local veggies and pastured eggs – some grassfed dairy
North 40 farms – Organic local veggies and pastured eggs
Put a fork in it – organic local veggies and pastured eggs
Monks groovy beans – Coffee – local roaster and a % if their profits support local charities
Ohh-lio express – Fancy olive/grapeseed oil and balsamic vinegars
Healthy Home Market

OTHER RESOURCES:
How about a “Quick Start Guide”? Or a Shopping List? What about a Meal Plan? Heck, there’s even a forum for Challenges and Newbies to Paleo. And that’s just from looking through Robb Wolf’s blog. Turns out, this internet is a fantastic tool. Use it. There’s more than a plethora of information on these topics. Do the homework. Yes, it may take more time than stopping through the drive-thru, but you’ll thank yourself for it.

I’ve created a page here on our blog/site to house a bunch of this info, as well additional resources… so that it’s all in one place. There is SO much info here, you ought to be able to find any answer you need. There are FB groups, forums and articles galore. If you can’t find what you need, ask me. If I don’t know the answer, I’ll find one.

9/21… Fartlek on the Greenway/at the Met.

JWOD 1.24: 145 Second Handstand Hold


bc 9/21

9/21… Fartlek on the Greenway/at the Met.


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

Hey gang. We’re going to get a group of volunteers to help out at Second Harvest Food Bank on October 20th. Volunteer hours on Saturdays are 9-12. We’re looking for 15 volunteers. Please email Bryan if you’d like to help.

Volunteers may be asked to do a variety of tasks, depending on the number of volunteers and the need at that time. Our primary activity is sorting, inspecting, boxing and stocking donations for the agencies. Other activities may include: packing food boxes and/or food backpacks for kids or sorting through non-food products and pet food. Please wear comfortable conservative clothing, CLOSED TOED SHOES are required.

The address is 500-B Spratt Street Charlotte, NC 28206

More information on the programs they offer can be found at http://www.secondharvestmetrolina.org/

 

NEDED ITEMS:

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


CF Blog September 22

WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Keep those instagram pics coming!  Just over a week to go in the contest!

 

Don’t forget, next weekend, September 29 is the Fix 4 the Day Ultimate Raid.  There will be no classes held at Ultimate, we will, however, be having a 90 minute Endurance class @ 9:30am followed by a Moga session at either AG Middle School Track or the Johnson C. Smith Track. We will firm up the location and update you as soon as possible.


CF WOD September 22

WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)


CF Blog September 23

Strength: Ring Dips 3 x max reps

WOD:  (from 1/2/11)
800m Run
15 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates)(45/25)
500 m Row 10 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates) (45/25)
800 m Run
5 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates) (45/25)

 

Special thanks to Crossfit Games athlete, Cheryl Brost (she finished 15th in this year’s games) for working out at Ultimate this weekend!  It was a fantastic experience to have her at the gym and we would love to have her back anytime!


CF WOD September 23

Strength: Ring Dips 3 x max reps

WOD:  (from 1/2/11)
800m Run
15 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates)(45/25)
500 m Row 10 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates) (45/25)
800 m Run
5 Renegade Rows (35/25)
50′ Farmer Walk (2 Plates) (45/25)


9.24.12 Partner WOD

Cathy and Katie

9.24.12 at 6:30 pm on AG Track. Check back to comments section of blog for any changes.

Partner WOD from last Monday will be done tonight!

In teams of 2, one partner begins WOD running 800 meters and will tag the hand of their partner who then runs 800 meters. Each person will run TWO 800 meter legs to run a team total of TWO miles.

Rest

In same teams of 2, one partner begins WOD running 400 meters and will tag the hand of their partner who then runs 400 meters. Each person will run FOUR 400 meter legs to run a team total of TWO miles.

Talk it up, let’s work hard and have fun together!


CF Blog September 24

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

WOD:
21-15-9
Kettlebell Swings (2/1.5)
Burpees

Momma’s Quote of the Week:  “Success is dependent upon the glands—SWEAT GLANDS!”—Zig Ziglar

Please note that in the strength portion of today’s WOD (focusing on the power snatch), you should only go as heavy as you can while still catching the bar in a locked out position.  No pressing out will be allowed today.  In some cases, this may be much lower weight than you would typically snatch and that’s ok!!  Since this is not part of an actual WOD we are really going to focus on snatching with good form

Last week for September’s Instagram Contest – get those photos posted!!  And stay tuned for next month’s challenge…


CF WOD September 24

Strength: Power Snatch 1-1-1-1-1
*only go as heavy as you can catch it locked out – no press out*

WOD:
21-15-9
Kettlebell Swings (2/1.5)
Burpees


Our park got a makeover this past weekend.

Today begins the Paleo Challenge. Even if you’re not participating in the Challenge, I hope that you’ll take a look at your diet and think about how you can clean it up a little bit more. The less the processed, the better. In accordance with the beginning of this Challenge, today’s workout is a benchmark workout that we will repeat in 30 days. Let’s see what changes we can make in the next 30 days. Fitter, happier, more productive

A couple notes to those participating. Please turn in your logs on the assigned days by Noon. Also, please get your $25 entry fee into me ASAP. Resources for this challenge and lifestyle are available here. Ask questions. Share experiences.

*If you haven’t received the in-depth email I sent and you are planning to participate, please email me ASAP.*

9/24… Paleo Benchmark. AMRAP 15 begins with 500m Run, then completing as many rounds + reps as possible of 3 Burpees + 6 Lunges + 9 Hand Release Push Ups. At completion of AMRAP, timed 400m Run. Score is Rounds/Reps, as well as 500m Time. Finish with Hill Sprint every 30 seconds for 5 minutes.

JWOD 2.2: 35 Second Side Plank Hold (alternate sides each day)


bc 9/24

9/24… Paleo Benchmark. AMRAP 15 begins with 500m Run, then completing as many rounds + reps as possible of 3 Burpees + 6 Lunges + 9 Hand Release Push Ups. At completion of AMRAP, timed 400m Run. Score is Rounds/Reps, as well as 500m Time. Finish with Hill Sprint every 30 seconds for 5 minutes.


CF Blog September 25

Strength:
Back Squat 5-5-5 (70-80%)

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

 

 

 

 

 

 

Have you met Tricia Prestopino?  She is one of our favorite new peeps at UCF and she’s also our Member of the Week!

 

 

 

 

 

 

 

 

 

How long have you been doing Crossfit?
6 months

Favorite thing to do on the weekend?
One of the highlights of my weekend routine is going to the Olympic lifting class on Sundays…I’ve skipped family functions for that. Sorry I missed your birthday, Grandma, but I’d rather lift heavy s*** over my head.

What movement or skill might make you take a rest day if it came up in programming?
I try to show up no matter what, I swear! Rope climbs, maybe?

What has been your greatest Crossfit moment or achievement so far?
Building up the courage to jump on a 20″ box. Extending the limits of my once very tiny comfort zone.

Why do you keep coming back to UCF?
The people at UCF are so amazing and they really enhance the entire crossfit experience. I have met so many incredible, encouraging individuals and that warm, welcoming vibe keeps me coming back. Oh! I like the WODs, too. 🙂

We are so glad you’re here, Tricia!


CF WOD September 25

Strength:
Back Squat 5-5-5 (70-80%)

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


As Officer Vinnie Schtulman said in Police Academy 2, “Besides lunch and dinner, breakfast is the most important meal of the day.” Of course, he was talking about Fruit Loops (that the cat had used as a litterbox), but that is beside the point. But he was correct about breakfast. Breakfast actually IS the most important meal of the day. It sets your metabolism and sets your energy levels right. Especially after an early morning workout. Try to eat within an hour of your workout.

So, what to eat for this most important of meals? Whatever you want. It’s just a time of the day, right? Eat last night’s leftovers. Make a frittata on Sunday that will last several days, cut it up, stick it in tupperware and heat it up for your morning awesomeness during the week. Throw whatever’s in the fridge in a pan with some grapeseed oil and scramble some eggs with it. We use, and endorse, all these methods. Just make sure you’re getting protein, carb and fat in breakfast (as well as ALL meals). My breakfast this morning was a tag team effort of some leftovers from Amber’s delicious cooking mixed with some Carter flair: chorizo, peppers and eggs scrambled together, with cauliflower grits. And coffee. And water.

What do you eat for breakfast?

A couple notes on the food logs. Fill out what you eat each day in the appropriate cell and list your water intake and hours of sleep as NUMBERS ONLY, so the formulas will work correctly. Also, please fill out that first page of the spreadsheet… it’s important to gauge your water levels. Send that sheet in on the assigned dates by Noon for credit. And you haven’t brought your $25 Buy-in, please do so.

Ian posted this mud run guide last week. Heck, you can even view by map. Good find.

9/25… WoD 1: 13 Min Partner AMRAP: Partner 1: 10 T2B-K2E-Leg/Knee Raises (scale appropriately) followed by 200m run. Partner 2: Step-ups.
Both partners work at the same time. When Partner 1 comes back from the run, Partner 2 begins T2B/K2E. WoD 2: 5 x 20-yard shuttle

JWOD 2.03: 40 Second Side Plank Hold

 

 


bc 9/25

9/25… WoD 1: 13 Min Partner AMRAP: Partner 1: 10 T2B-K2E-Leg/Knee Raises (scale appropriately) followed by 200m run. Partner 2: Step-ups.
Both partners work at the same time. When Partner 1 comes back from the run, Partner 2 begins T2B/K2E. WoD 2: 5 x 20-yard shuttle


CF Blog September 26

“Wood”
5 rounds (from 12/31/11):
400 m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High-pulls (95/65)
10 Thrusters (95/65)
1 min Rest

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David

 

 

 

 

 

 

7am Hitting up some Overhead Walking Lunges…oh yes!


CF WOD September 26

“Wood”
5 rounds (from 12/31/11):
400 m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High-pulls (95/65)
10 Thrusters (95/65)
1 min Rest


“7 on 11… Snake Eyes watchin’ you…”

Great work on the oldie-but-goodie, Bootcamp Poker. Hope you had fun.

What about protein powders? I get this one a lot. The short of it is that they aren’t all they’re cracked up to be. Yes, it’s protein. But, what else? Sugars, additives, other unnatural things (arsenic, lead, mercury and cadmium). That’s not generally what I like to put in my body (and for the purposes of the Paleo way, weigh ain’t the way). Instead of a quick post-workout shake, eat a meal that has protein in it to repair muscle. Like what? Like anything you typically eat for protein… grass fed beef, lamb, some chicken, eggs… Check out this article from Robb Wolf. Then this one on additives and why artificial ain’t so intelligent.

Short(er) story: Eat real foods.

9/26… “Poker”

JWOD 2.04: 45 Second Side Plank Hold

Doing the JWODs at home? Here are the standards we’re shooting for… shoulders, hips and feet stacked in line, gaze ahead and maintaining straight line from head to feet in a true plank.


bc 9/26

9/26… “Poker”

JWOD 2.04: 45 Second Side Plank Hold


9.27.12 this week

Nick and Gus

We have TWO more chances for you to come to Endurance this week!

Don’t forget this Saturday September 29th there will be a 90 minute Endurance WOD at Alexander Graham Middle School at 9:30 AM. It will be the only WOD for Ultimate.  Join the ladies from Moga afterwards at 11 for some post-running bliss.

9.27.12 AG track at 6:30 pm

10 meter sprints on the grass, on the minute every minute. Let’s not think of it as “death by.” Let’s consider it, “the more the merrier.”


CF Blog September 27

Strength: Bench Press 5-5-5-5

WOD:

250m Row/200m Run
3 rounds of
10 Pull-ups
5 HSPU
500m Row/400m Run
2 rounds of
10 Pull-ups
5 HSPU
1000m Row/800m RUn
10 Pull-ups
5 HSPU

Just a reminder: there is no working out outside of classes or open gym time.  There will be no exceptions.  And please make sure that you show up for class on time, if you are going to be more than 5-10 minutes late, please plan to come to a different class time.  We have an amazing schedule at Ultimate to fit everyone’s needs, with classes from 5 am thru 7:30 pm in addition to an open gym class 6 times a week.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to Fuel For a Crossfit Competition

With the Fix 4 the Day Ultimate Raid this weekend and Integrity’s Revenge next weekend, I thought it would be a good time to talk a little bit about fueling for competitions.

Unlike the WOD that you may complete daily at the gym, Crossfit competitions are more demanding because you call upon your body to perform intense feats of strength and endurance multiple times a day with just short periods of rest in between.  Nutrition then, becomes a critical component in facilitating recovery so that your body is primed and prepared for the next task instead of feeling like a deflated balloon.

So, what should you eat before, during and after events?

Well first, let’s start with hydration.  Proper hydration should start the week leading up to competition.  You should be drinking water throughout the day and then replenishing what you lose in exercise.  Kick up the intake a bit a day or two before competition and also try to steer clear of alcohol and other diuretics during this time.

The night before competition, you don’t need to do any drastic “carbo-loading,” but you may think about adding a little more of a starchy vegetable to your dinner plate – something along the lines of a sweet potato or butternut squash.

On the morning of competition, you are going to want to wake up early enough to get some fuel in your stomach.  Ideally, you’re going to want some protein, a bit of fat and some carbs that aren’t too fibrous (we are looking for easy digestion here).  I’m a fan of the quick and easy eggs and banana breakfast.  Hardboiled eggs are super easy and provide great on-the-go protein and fat, while bananas are easy to digest and provide a great source of carbs.  Bacon also provides for a great source of fat and protein.

Post-WOD, you will want to have an easily digestible protein and carb on hand to have within 30 minutes after completing the WOD.  *Note, this is one time when you want to avoid fat because it slows the digestive process, and you want the protein to get to work repairing your muscles ASAP.  Protein shakes and low-fat proteins like turkey, chicken, and egg whites are all great post-WOD protein choices.  You may want to try a combination of these choices – depending on the number of events each day, it can be a lot to stomach a protein shake after each WOD if you’ve got more than three events in a day.

For post-WOD carbs, think along the lines of sweet potatoes, bananas, plantains or some fresh fruit.  Amber recommended pineapple and watermelon as great choices– pineapple will help your digestion of protein and watermelon is in season now, so it’s delicious!  Make sure you rehydrate as well!  Coconut water is an excellent alternative to the sugary sports drinks and is a great means of replenishing your electrolytes.

Lastly, even though you aren’t eating fat as part of your post-WOD routine, you will want to make sure that you still get fat in your diet throughout the day – nuts and avocado are great choices.

Once the day is over, go ahead and break out the harder-to-digest steak and sweet-potato dinner, spend some time with the foam roller, get some shut-eye and prepare for day two (if there is a day two.  If there’s not a day two, go ahead and add a cocktail to that steak dinner).

Lastly, some common sense 101 – game day is not the time to spice up your routine and try something new.  Trust what you know works with your body.  More likely than not, vendors will be present handing out samples of their product and you should absolutely grab a few, and then place them in your bag to try out another time.  Your body will be going through enough trying to push through and then recover from competition, you don’t need to further subject it to digestive trauma.


bc 9/27

9/27… Fartlek


CF WOD September 27

Strength: Bench Press 5-5-5-5

WOD:
250m Row/200m Run
3 rounds of
10 Pull-ups
5 HSPU
500m Row/400m Run
2 rounds of
10 Pull-ups
5 HSPU
1000m Row/800m RUn
10 Pull-ups
5 HSPU


Food. White people. Alcohol. Here it goes…

Bacon Shortage!?! No way!

Less-educated whites have a shortening life expectancy.

Looking for meat raised without antibiotics? Check this map on how you can do just that.

The 10 scariest recent food recalls.

Your body’s best time for everything.

Five recent trends in natural foods.

GMOs caused tumors and organ damage in France. Now, they’re launching a study. Oh, well… thanks for that. (thanks again, Monsanto)

A (really) close look at alcoholic beverages.

Strap a 6-pack (of delicious gluten-free bevvies, of course) to your bike. Dude…

Danged (Al’bammy) Revenuers. They’re at it again.

Ultimate Crossfit Bootcamp does NOT endorse this. But it’s interesting.

There’s no crying in baseball.

9/27… Fartlek

JWOD 2.05: 50 Second Side Plank Hold


CF Blog September 28

Strength:
Deadlift 5-5-5 (75%,80%,85%)

WOD:
4 rounds
25 Double Unders
15 KB Swings (1.5/1)
10 Ball Slams (30/20)

Don’t forget this Saturday September 29th there will be a 90 minute Endurance WOD at Alexander Graham Middle School at 9:30 AM. It will be the only WOD for Ultimate.  Join the ladies from Moga afterwards at 11 for some post-running bliss.

Congrats, on your scholarship T!  Read the full article here!

http://health.uncc.edu/sites/publichealth.uncc.edu/files/media/MHAnewsletter-Spring2012.pdf

 


CF WOD September 28

Strength:
Deadlift 5-5-5 (75%,80%,85%)

WOD:
4 rounds
25 Double Unders
15 KB Swings (1.5/1)
10 Ball Slams (30/20)


What’s more important than your diet? Nothing. Right? Hmmm… well…

Says Robb Wolf: Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”. Read Here.

Ranking in order of importance. Air. Water. Sleep. Food. Yes, in that order. Read Here. (R. Wolf)

Okay. Fine. Tell me then, how can I get better sleep? Click here. (Julien Smith)

But, what if I can’t get 8 hours? Interesting you should ask… I had an article bookmarked for just such a question. Interesting article on Rethinking Sleep.

So, let’s try that again…

What’s more important than your diet? Sleep.

Not convinced, here are 6 more reasons not to scrimp on sleep. (Harvard)

9/28…September Benchmark. 800m Time Trial. WoD: AMRAP9 of 9 Burpees + 9 Squats + 9 Sit Ups.

JWOD 2.06: 55 Second Side Plank Hold


bc 9/28

9/28…September Benchmark. 800m Time Trial. WoD: AMRAP9 of 9 Burpees + 9 Squats + 9 Sit Ups.


CF Blog September 29

Remember, there will be no classes at the gym today due to the Ultimate Raid, but make sure you head over to Alexander Graham Middle School for a 9:30 Endurance WOD followed by a MOGA-led stretch.  Then come out to Ultimate to cheer on all of our athletes competing in the Raid.

Also, good luck to Whitney B (running the Bourbon relay), and BRuss, Jon C, Jeff A, Jack M who are competing in the Vermont 50 miler this weekend! You make us proud!

***Monthly Member Challenge Update***

Finalists for the September Challenge are posted to Facebook, make sure you log on and cast your vote!

Finally, tune in Monday for the announcement of our very special October Member Challenge!!!


CF WOD September 29

Endurance WOD 9:30 AG Middle School


CF Blog September 30

WOD:
3 rounds
1 min Row (calories)
1 min Push Press (75/55)
30 sec rest
1 min Ball Slam (30/20)
1 min KB Swing (1 pood)
30 sec rest

*score = total reps

Deadlift fun!

CF WOD September 30

WOD:
3 rounds
1 min Row (calories)
1 min Push Press (75/55)
30 sec rest
1 min Ball Slam (30/20)
1 min KB Swing (1 pood)
30 sec rest

*score = total reps


CF Blog October 1

Strength – 1 Back Squat on-the-minute for 10 minutes (70% all reps)*take no more than 10 minutes to warm up

WOD:
4 Rounds
400m Run
15 Burpees
25 Abmat Sit-ups

Momma’s Quote of the Week:  “Action is the foundational key to all success.”—Pablo Picasso

First, amazing job to everyone who competed this weekend!!

  • We had lots of peeps compete in the Raid: Jennifer, Jonathan, Kim, Taylor and Jayme.  We are so proud of all of you for representing UCF so well!!
  • Great work to Whitney on her Bourbon relay run this weekend – she’s been a diligent attendee to endurance the past couple of months working hard to get ready for the run.
  • Finally, B-Russ, Jon C, Jeff A, and Jack M ran an ULTRA Marathon yesterday.  That is 50 grueling miles for these crazy folks!  Way to go, gentlemen!
    Mama Bear Smoking It!

And now the big news…

*** Announcing the October Member Challenge ***

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: for every “Check-In” to UCF that members do on Facebook, Ultimate Crossfit will donate 10 cents to the Susan B. Komen Foundation to support breast cancer research.  AND, everyone who checks in at least 5 times over the course of the month will qualify to be entered into a drawing for a Free Month’s Membership!

Additionally, in honor of Breast Cancer Awareness Month, Ultimate will be selling limited edition t-shirts (both men’s and women’s styles) with the logo, “Save Second Base.”  All proceeds will be donated to the Susan B. Komen Foundation as well.

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


CF WOD October 1

Strength – 1 Back Squat on-the-minute for 10 minutes (70% all reps)
*take no more than 10 minutes to warm up

WOD:
4 Rounds
400m Run
15 Burpees
25 Abmat Sit-ups