9.2.13: No Endurance Class

blowing-american-flag-joe-carini

9.2.13: No Endurance Class

No Class WOD:
Run 10k

If you’d like to run on your own, try a 10k. Great for building endurance and getting your legs used to longer runs. Plus, it’s different than what we’re used to doing. If you’re near water, go for a swim. If you have a bike, hit the trails or road. Have fun. Go long.


CF Blog September 2- Labor Day

WOD: “Team Kalsu” (teams of 2)photo (16)

**40 minute time cap**

EMOM one partner starts with 5 burpees and with the remainder of the time
performs Thrusters (95/65)
*alternate partners every minute
*one person working at a time
* time stops when the team reaches 150 Thrusters
*No team works longer than 40 mins.

Labor Day Class Schedule – 8, 9:30 & 11 am classes ONLY!!

Momma’s Quote of the Week:  “If opportunity doesn’t knock, build a door.”–Milton Berle  

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.


CF WOD September 2 (Labor Day)

WOD: “Team Kalsu” (teams of 2)

**40 minute time cap**

EMOM one partner starts with 5 burpees and with the remainder of the time
performs Thrusters (95/65)
*alternate partners every minute
*one person working at a time
* time stops when the team reaches 150 Thrusters
*No team works longer than 40 mins.


rest-day

Hope you all are having a great holiday weekend!

NO CLASS TODAY!

Take an extra day and come back fresh n’ ready for the holiday push!


CF Blog September 3

Skill: Headstands, Handstands, Handstand Walksphoto (17)

WOD: (from 2/22/11)
AMRAP 10
7 Deadlifts (315/220)** no touch and go, every rep starts from a stop
14 Pistols
21 Double Unders

**no more than 70% of your 1RM on the deadlift**

Cash out: 1 min each side – olympic wall squat with external rotation

 

Big Congrats to EC and Shannon on their engagement this weekend!!

Don’t forget to register for the Sarcoma Throwdown today to ensure your desired t-shirt size!!

**Tonight during the evening classes, a Progenex rep will be at the gym answering questions and offering some specials.  He will give out free recovery shakes and retail Progenex protein bags at a special discounted rate ($5 dollars off any two bags of protein and $15 dollar off any three bags of proteins)


CF WOD August 3

Skill: Headstands, Handstands, Handstand Walks

WOD: (from 2/22/11)
AMRAP 10
7 Deadlifts (315/220)** no touch and go, every rep starts from a stop
14 Pistols
21 Double Unders

**no more than 70% of your 1RM on the deadlift**

Cash out: 1 min each side ? olympic wall squat with external rotation


Jog. 100 Squats. Jog. 100 Push-up 2 Plank. Jog. 100 Step Ups. Jog. 100 Kayaks. Jog.


comfort

Let’s discuss your comfort zone and what happens when you exist inside it’s little forcefield that protects you from things like soreness, fatigue and… results.

The answer: nothing.
Or, at least, very little.

But, this is kind of the way we like it, right?Comfortable is a couch or recliner, or your bed in the wee hours of the morning. And, hey, who doesn’t love that?

But…

If you’re operating in your workouts at a pace or an intensity that is “comfortable,” you’re cheating yourself. And I’d argue that you’re missing the point. Progress is made in that red zone just beyond “comfort.” And you know me well enough to know that I don’t mean a red zone that has you doing anything potentially harmful… nothing which would sacrifice that “delicious” form we constantly badger you about. I’m talking about breathing harder, sweating more, taking yourself that extra length for two more reps or giving that last ounce of energy. That’s where the magic happens. Taking yourself to that place is what’s going to get you where you want to be. So go there. Do more. If you have 8 seconds longer and your arms and chest are absolutely smoked, dig down and find 2 more push ups. Better yet, get 3. Nobody else knows. But you do.

Look, I can post videos and pictures and stories on this blog all day to motivate you, empower you and so on. Videos of guys without legs and arms climbing Kilimanjaro and wrestling… or commercials about guys playing basketball in a wheelchair… or girls sprinting with a prosthetic leg. And I hope it works to stoke the fire just a bit. But. Ultimately… it comes down to you. What do you want and how hard are you willing to work to get it.

If fitness and health were easy, we wouldn’t have the obesity epidemic we have in the US. Sitting on a couch, playing video games, sucking down “energy” drinks and wiping your greasy-fingered-Cheetos-paws on your chest is not what we are built for, as humans.

Be comfortable with the uncomfortable. That’s where you’ll find progress.

 

Today’s Workout:
Jog. 100 Squats. Jog. 100 Push-up 2 Plank. Jog. 100 Step Ups. Jog. 100 Kayaks. Jog.


9.4.13: Switch Hitting 5k

bo-jackson-the-ball

9.4.13: The Pit at 6am

WOD
5k Row/Run Mix

Workout: why do one when you can do both! You’ll be rowing and running your way to a 5k. It’s up to you on how you slice it, but you have to do a combination that includes both running and rowing. You can row 2500m and then run 2500m. You can run 4k and row 1k (or vice versa). You can do 1k of each until you get to 5k. It’s 100% up to you. Only goal of the workout is to go hard the whole time. When you need to let up, then it’s probably a good time to change it up. This is speed. This is endurance. This pushes the lungs. This pushes your legs. And most of all, it pushes your heart. Dig deep.


#1 50-40-30-20-10 Lunges with 10-20-30-40-50 Sit Ups
#2 “Invisible Fran” 21-15-9 of Squats and Push Ups
#3 Suicides


CF Blog September 4

Strength/Skill: Turkish Get-ups 5-5-5 (each side)photo

WOD: 4 Rounds
250m Row
10 Toes 2 Bar
15 Box Jumps (24/20)
20 Abmat Sit-ups

 

Having some concerns about your fish oil intake?  Check out modPALEO’s latest article:

NUTRITION: Fish Oil & A Response to a Fishy Article

fish-oil-main_0

A recent article published in the July 2013 issue of the Journal of the National Cancer Institute, cited a correlation between fish oil and prostate cancer.  Based on this one study alone, some folks have turned away from the many proven benefits of fish oil and simply thrown the brakes on their intake.

The irony is that doctors who are now cautioning their patients about the use of fish oil are the very same who freely prescribe drugs which boast a host of potential side effects.  Why take fish oil to ease arthritic pain when you can take Celebrex? According to the product web page, Celebrex may increase the chance of a heart attack or stroke that can lead to death. 

Before you empty your medicine cabinets, let’s take a closer look at the study and see if it’s all it’s cracked up to be.

The study, called “Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial“,  suggests a higher risk of prostate cancer among men who eat omega-3 fatty acids, such as those found in the fatty layers of cold-water fish and shellfish, as well as in fish oil supplements.  Yet, this study is far from cut and dry. In fact, it has a few notable problems.

Here are just a few of the many blaring issues with this study:

  1. Old Data.  In his Huffington Post article, Dr. Mark Hyman notes that researchers from this study “used data from a previous study conducted in 2011 called the SELECT (Selenium and Vitamin E Cancer Prevention Trial). It’s important to note that the original SELECT study did not have the same objective as this current one. It wasn’t designed to determine whether fish oil led to prostate cancer. The fact that both studies didn’t have the same goal calls into question whether the old data is even relevant to the new study.
  2. There is no designation in the study which indicates whether the participants got their omega-3 from eating fish or from taking supplements.  It is difficult to pull out information from a study when it is unclear as to how the omega-3s were obtained – fish, pills or otherwise.
  3. The study fails to take into account the participants’ health status prior to the study.  The study does not indicate whether participants began their fish oil regimen before or after their diagnosis of prostate cancer.  Could they have started taking fish oil after being diagnosed, noting its many benefits?
  4. Finally, correlation does not imply causation!!!  This alone is probably the biggest flaw of the study.  Those who are quick to believe that correlation implies causation fall into the trap of “Homer Simpson logic”.

Getelastic.com  provides a great example of such logic.  In the Simpson’s episode Much Apu About Nothing, the town starts a Bear Patrol after a bear is spotted on the street.

Homer: Not a bear in sight. The Bear Patrol must be working like a charm.

Lisa: That’s specious reasoning, Dad.

Homer: Thank you, dear.

Lisa: By your logic I could claim that this rock keeps tigers away.

Homer: Oh, how does it work?

Lisa: It doesn’t work.

Homer: Uh-huh.

Lisa: It’s just a stupid rock.

Homer: Uh-huh.

Lisa: But I don’t see any tigers around, do you?

[Homer thinks of this, then pulls out some money]

Homer: Lisa, I want to buy your rock.

Continue reading…


CF WOD September 4

Strength/Skill: Turkish Get-ups 5-5-5 (each side)

WOD: 4 Rounds
250m Row
10 Toes 2 Bar
15 Box Jumps (24/20)
20 Abmat Sit-ups


listen

Ditch the diet rules and listen to your body for optimal health…

Your body is constantly providing feedback.

But, are you listening?

It’s easy to get so caught up in trying to eat “right” that we stop eating in a way that’s right for us. Part of the problem lies in the fact that there’s an overwhelming surplus of conflicting information about just what “clean,” “healthy” eating really means (If you’ve spent any time researching nutrition, or eating to build a better body, you know exactly what I’m talking about.). This information overload can leave us feeling confused, helpless, and completely out of touch with what’s actually good for our bodies.

Welcome to what I like to call Nutrition Insanity.

JUST WHAT IS “NUTRITION INSANITY”?

To get a sense of what I mean by “nutrition insanity,” let’s use a quick Google search. A few minutes of searching will supply us with tons of information stating not to do the following:

  • Don’t eat fruit
  • Don’t eat meat
  • Don’t eat eggs
  • Don’t eat butter
  • Don’t eat beans
  • Don’t eat grains
  • Don’t eat dairy
  • Don’t eat cruciferous vegetables
  • Don’t drink coffee
  • Don’t use intermittent fasting
  • Don’t count calories or weigh your food
  • Don’t eat fat
  • Don’t eat carbs

But here’s the thing: You could just as easily find equal amounts of information claiming that you should do all of the above. The same is true for myriad other nutritional do’s and don’t’s.

Because we want to feed ourselves correctly and build strong, healthy bodies that function as well as they look, we keep searching for the “right” answers. But in the end, many of us wind up more confused than ever and plagued by “analysis paralysis” — the feeling of powerlessness that comes from hearing so many conflicting messages about what (and how) we should or shouldn’t eat.

This is the result of nutrition insanity, and it’s something many people with an interest in health and nutrition, myself included, have experienced. Even after all our research and experimentation, we are still left wondering, “What the heck should we eat, and how should we eat it?”

WHAT’S THE NUTRITION INSANITY CURE?

When it comes to eating for a healthier body, I propose a simplified, common-sense approach. I believe the most important information to use when deciding what and when to eat comes from our very own bodies. The only trouble is, many of us have stopped listening to our bodies. Instead, their voices get drowned out by all the conflicting information that seems to be coming at us from all directions and at all times.

The good news is that it is possible to learn how to listen to our bodies again. It is possible to eat delicious food, feel satisfied, and achieve our physique and performance goals — all while regaining our sanity.

Read more and find 3 key rules… DITCH THE DIET RULES: LISTEN TO YOUR BODY FOR OPTIMAL HEALTH

 

Today’s Workout:
#1 50-40-30-20-10 Lunges with 10-20-30-40-50 Sit Ups
#2 “Invisible Fran” 21-15-9 of Squats and Push Ups
#3 Suicides

 


WoD1:
OT2M for 10min:
10 Dips
Full Hill Run

WoD2:
OTM for 10min:
5 Bar Rows
Hill Sprint


CF Blog September 5

Strength: Front Squat 3RMIMG_0536

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

 

***News!!!***

Ultimate CrossFit is going green!!!!

In case you haven’t noticed or enjoyed it already,

 

in addition to the water fountain that we have in the Pit, Lance has just installed a new water fountain in the main gym as well.  This new fountain boasts a very cool feature – a spigot to fill up your water bottles!!!

With this new feature in place, we are going to phase out the availability of water bottles in the refrigerator, in an effort to reduce the amount of plastic waste that the disposable water bottles produce.  

We hope that you will take advantage of this new system and remember to bring your water bottles from home!!


CF WOD September 5

Strength: Front Squat 3RM

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


Random Notes - SEP

Today’s Workout:
WoD1:
OT2M for 10min:
10 Dips
Full Hill Run

WoD2:
OTM for 10min:
5 Bar Rows
Hill Sprint


September Benchmark:
In 12 minutes complete…
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups


CF Blog September 6

Strength: Press 1-1-1-1-1-1-1photo (5)

WOD: Crossfit Games Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)

 

Recently I’ve had quite a few discussions with peeps, mainly about scaling options – how and when to scale certain movements or weights to get the most benefit out of the WOD.  But I’ve had a few post-WOD chats as well in regards to range of motion.  As a trainer, I often walk around during the workout to ensure members’ safety, but also to correct form via cues, when needed.  So it’s not uncommon for me to give more in depth feedback to members at the close of the class.  The funny thing is, it is always the same movements and scaling issues that give peeps trouble!!  Since we have a lot of new faces in the gym these days (yay!), I thought I’d re-post an article from last fall that addresses many these issues.  Feel free to skim over the Beyond the Whiteboard info….

The Almighty RX:

BTWB, ROM, Scaling, and Why it All Matters

As many of you already know, Ultimate Crossfit offers its members access to Beyond the Whiteboard – a fantastic site through which you manage your workouts and track your progress online.  Another feature that it boasts is the ability to compare yourself against other athletes, both in the gym and worldwide.  For those familiar with the site, you are prompted to input everything from your time and weights to what you ate and how well you slept – all in an effort to give you the most accurate description of your workout for comparative purposes, mainly for you but for others as well.  The very first prompt you are given when logging a workout is to check off a box indicating whether you “RX’d” the WOD or not.  And it is this little box that is the core of some problems that we are seeing among our athletes, most notably in its interference with our athletes’ range of motion (ROM) and scaling.

Let’s address ROM first.  A common misconception is that RXing a WOD is entirely based upon lifting a certain weight, jumping a set height or completing pull-ups without a band.  However, completing a WOD “as prescribed” is not exclusive to these components – you must additionally uphold the movement standards, ROM and rep scheme in order for your workout to be considered RX’d.  Confused about what I’m talking about?  Let’s look at some common faults identified by the trainers:

Squats: not getting low enough and/or not opening up at the top of squats.  This goes for any and all squat movements (air, front, back, overhead, wall balls, thrusters) –the standards for this movement are for your hip crease to travel below parallel at the bottom and hips all the way open at the top.

Overhead movements: not locking out at the top.  Standards for this movement are feet together (if you’re split jerking), arms completely locked out.

Chest to Bar, Toe to Bar, Knees to Elbows: not making contact with the bar (or elbows).  If you are doing C2B, your chest needs to make physical contact with the bar at the clavicle or below.  For T2B, your toes need to make physical contact with the bar.  And for K2E, you need to bring your knees all the way to your elbows (not triceps) in order to uphold the movement standards.

Pushups: not going all the way down.  Movement standards are for you to make contact with the ground at the nipple line or above.  This one’s easy.  If you don’t feel the ground on your chest, you’re not low enough.

Box Jumps: not opening hips at the top of or above the box.  For regular box jumps, you must be at full hip extension above the box.  For games’ style box jumps, you must open your hips and show control at the top of the box.

Reps:  Count all your reps.  30 means 30 – 26 is not “close enough.”

Are we splitting hairs here?  Absolutely not.  Think about kinesthetic awareness and muscle memory – how you practice is how you perform.  If you cut corners in a gym workout, you cannot expect to suddenly demonstrate perfect form when you’re tired and in the middle of a competition.  Also, think about your peers and the trainers – everyone can see you.  And let me tell you, your peers get annoyed when you post a faster time on BTWB when they have watched you cut corners.  I’m also told Chad counts reps ;) .   So before you check off that “RX” box, make sure that you’ve upheld the standards.

On the other end of the spectrum, some athletes are not scaling appropriately in order to “RX” a workout no matter what the cost.  Here’s the thing: everyone would like to complete a workout “as prescribed,” especially after putting in a lot of hard work and effort into your training.  It is a huge accomplishment when you can RX a wod, but sometimes you have to consider the idea that just because you can RX a WOD doesn’t necessarily mean that you should.

The idea behind Crossfit programming, and what makes it so effective, is that you work within specific time domains – generally shorter periods of time allowing for higher intensity workouts.  And it is the intensity that you put forth which drives the increase in work capacity (this is the big ticket item that we are all after).  As time ticks on in a workout however, intensity inevitably wanes – maybe you begin to pace yourself or take breaks – and you transition to more of an aerobic workout, thereby losing the efficacy of the anaerobic Crossfit WOD.

So what does this mean for you?  Well, if you are a person that is taking 15 minutes to complete a workout that should only take 5, you are: a) not scaling appropriately and b) not reaping the benefits that the workout is meant to provide.  Crossfit WODs are not designed to be “gutted out” (unless you are completing a Hero WOD).  Talk to your trainer about how long a workout should take and together you can work to figure out which weights and scaling options are appropriate for you.

If you have any questions about range of motion or scaling options, please talk to your trainer.  We are here to help and want to see you succeed!

 


CF WOD September 6

Strength: Press 1-1-1-1-1-1-1

WOD: Crossfit Games Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)


cantalope

Cantaloupe Soup

 

INGREDIENTS

  • 1 medium cantaloupe
  • 1 yellow bell pepper, seeded
  • 1/4 cup red onion, chopped
  • 1 tablespoon sea salt
  • 1/2 cup olive oil
  • black pepper, to taste

DIRECTIONS

  1. Halve the cantaloupe, remove the seeds and scoop the fruit into a blender.
  2. Chop the yellow bell pepper, red onion and sea salt. Blend until smooth.
  3. With the motor running drizzle in olive oil.
  4. Pour soup in bowls (or cantaloupe halves).
  5. Garnish with a pinch of sea salt & black pepper and serve.
  6. Enjoy! 🙂

 

Today’s Workout:
September Benchmark:
In 12 minutes complete…
400m med ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups

 


CF Blog September 7

WOD: (from 11/24/12)photo (6)
3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU

 

The folks over at SFH help you to break down nutrition labels.  Check out this post and see why we are proud to sell their products at our gym 🙂

SFH.com  |  Stronger Faster Healthier

SOY LECITHIN – UNDERSTANDING INGREDIENTS AND LABELS

Soy lecithin has long been a hot topic of discussion in the health and wellness community with many questioning its safety in our food supply while others tout its benefits from increasing heart health and metabolism, improving memory and cognitive function to giving athletes a competitive edge over their peers. Regardless of where you stand on soy lecithin, we feel it is important for you to know the facts and be able to make an informed decision on your own.

Lecithin is a general term for any fatty substance found in either plant or animal cells that are composed of various phospholipids. Lecithin was first “discovered” in the late 1800’s by a French chemist using egg yolks. Today lecithin can be found in numerous sources including eggs, milk, seeds and of course, soybeans.

Soybean lecithin is actually a by-product of soybean oil production and is usually extracted mechanically or chemically with hexane, a solvent similar to gasoline. Before the lecithin can be sold it needs to be cleaned up from a reddish brown color to a more appealing light yellow, this is done with a bleaching process. The finished product although aesthetically pleasing still contains solvents and toxic, sometimes carcinogenic residues says Dr. Kaayla Daniel, author of The Whole Soy Story.

Today soy lecithin is found almost everywhere in the processed food world. From holding candy bars together to keeping margarine from separating, soy lecithins’ job as an emulsifier is uncanny. Aside from keeping foods “together”, it also adds shelf life and prevents products from spoiling. In commercial kitchens it is used to keep products from clumping and foaming, helps speed up crystalization and improves mixing of ingredients. Soy lecithin is also found in the cosmetic industry where it helps to soften skin and help other additives penetrate skin more efficiently.

While all this may make soy lecithin sound like a wonder food, the real problem lies in where the original ingredient comes from, the soybean. The majority of the worlds soy are now genetically modified (GMO). Numerous studies and research have shown that GMO products are a threat to the environment, increase pollution of our soil and pose a long term threat to the health and well-being of individuals with decreased fertility rates, altered immune responses and the creation of new allergic reactions.

Genetically modified soy contains high levels of plant toxins and represent numerous biochemicals which have been shown to have adverse effect on animals. Because it is quicker and cheaper to make, most soy lecithin comes from UNFERMENTED SOY which are high in enzyme inhibitors, meaning they prevent normal bodily process from occuring as they should. An example is the enzymes that break down proteins and carbohydrates from soy in the digestive tract are unable to do their job, leading to incomplete digestion. Unfermented soy has been linked to digestive stress, immune system breakdown, endometriosis, reproductive health problems for men and women, unexplained allergies, ADD and ADHD, higher rates of cancer and cardiovascular health.

Fermented soy products such as Tempeh, Miso and Natto are widely accepted as being healthy soy products.

For the reasons mentioned above, SFH has been steadfast in our recommendations to avoid all unfermented soy products. We use sunflower lecithin in our products to avoid these issues, and although it costs a little more, we are 100% committed to providing you with the cleanest and healthiest products available.

Information taken from preventdisease.com

For further education on soy lecithin visit www.mercola.com

 


CF WOD September 7

WOD: (from 11/24/12)
3 Rounds
800m Run
25 Air Squats
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU


9.7.13: Repeat Blurred Lines

UCF_Bleachers_No Show

9.7.13: AG Track @ 8am

WOD
20x 100m
– rest is quick walk to starting line

Since we had a poor showing last week (see pic), we’re doing a repeat until someone is brave enough to take this workout on.

This workout is pushing speed and muscle endurance while at the same time going off a quick recovery. These should not be at 100% but you should run them hard and strong like the 200m effort last Monday. This is helping to teach your body to build some speed coming out of short rests (whether that’s running or a WOD).


CF Blog September 8

WOD: “Checkers Crossfit Shootout”IMG_0543
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


CF WOD September 8

WOD: “Checkers Crossfit Shootout”
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


9.9.11: It’s That Time

UCF End_Keith_100s_9_Fotor

9.9.13: AG Track @ 6pm

WOD For Total Distance
3x 6:00
– 3:00 rests between
Cash out: 100 Lunges

A key to endurance is to increase how long you can push your body. We often run for distance so running for time both changes our approach and confuses our system, resulting in nice improvements. For this workout your goal should be to tie or beat your previous run.

Photo: Keith destroying some 100’s.


1x 15 Lunges + 800m Run,
2x 10 Lunges + 400m Run,
4x 5 Lunges + 200m Run.
Full Recovery between efforts.
BONUS: 50 “Anytime” Burpees


CF Blog September 9

Strength: Back Squat 3×5 @80%IMG_1870

WOD: AMRAP 8
8 Power Cleans (155/105)
6 Push Press (155/105)
4 Front Squats (155/105)

Momma’s Quote of the Week:  “I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.”—Ken Venturi

 

 The 12th Anniversary of September 11th is this week and our friend, Stu, will be giving a presentation that everyone should check out.  Here are the details:

 

What:  “The Conscience of the Colonel:  Reflections of a Guantanamo Bay Prosecutor” with Stuart Couch and Jess Bravin

In the days after the September 11th terrorist attacks, Marine Lieutenant Colonel Stuart Couch, a veteran military pilot and prosecutor, volunteered to return to active duty to help bring justice for a fellow Marine who had been co-pilot on United 175. Couch was assigned to prosecute Mohamedou Ould Slahi, who was imprisoned at Guantanamo and accused of connections to the Hamburg cell that helped plan the terrorist attacks. During his first visit to the prison camp, Couch witnessed a detainee being subjected to coercive interrogation tactics that he recognized from his own experience in the military’s Survival, Evasion, Resistance and Escape (SERE) training. Nine months later, he concluded that the interrogation of Slahi violated international and domestic law, and refused to prosecute him. For his actions Couch was awarded the American Bar Association’s “Minister of Justice Award” in 2007, and the German Bar Association’s “Pro Reo Award” in 2009.  He currently serves as a United States Immigration Judge in Charlotte.

Jess Bravin is the Supreme Court correspondent for The Wall Street Journal who has covered the post 9/11 military commissions at Guantanamo Bay since their inception in November 2001, including the 2006 landmark case Hamdan v. Rumsfeld.  He featured Couch’s story in a 2007 front-page article “The Conscience of the Colonel,” and in his recent book “The Terror Courts:  Rough Justice at Guantanamo Bay” (Yale University Press, 2013).

When:  September 11, 2013; dessert and coffee 6:00 pm – 6:30 pm; presentation 6:30 – 8:00

Where:  Westminster Presbyterian Church (corner of Randolph and Colville Rd)

Park Road Books will be selling copies of “The Terror Courts” and author Jess Bravin will be available to sign them after the presentation.

Attorneys can get 1.5 hours of ethics CLE credit for $30:


CF WOD September 9

Strength: Back Squat 3×5 @80%

WOD: AMRAP 8
8 Power Cleans (155/105)
6 Push Press (155/105)
4 Front Squats (155/105)


sickwellfit

Question: As summer winds down and we get ready for our yearly “pre-holiday’s push” where do you find yourself on this chart?

We all want to be healthier and more fit, so let’s really think about what we’re eating. Daily exercise is important, absolutely. Perhaps just as important though, is what you eat. You can’t outperform your diet.

This is a classic (slightly altered) CrossFit diagram. The entire goal of our program is to move you as far to the right as possible. Push yourself as far right as possible, so when age catches up with you, you’ve got farther to come back to the left. Make sense?

Folks on the far left of this diagram are typically sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and longer life. Simple “wellness” isn’t enough. A balanced diet and workout regimen allows for optimal health and fitness and guards against sickness. If you are fit, you first have to get well before you can get sick. You know what I’m sayin’?  Being fit provides a margin of protection against sickness. We want to push you as far to the right as possible.
The following quote goes well with this diagram:
“…we have NOT spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”  ~ Mark Rippetoe
Our approach to “diet” is not limiting intake of foods, your diet should be a noun not a verb!  It’s more about making better choices in what those foods are. No gimmicks. Working out hard and making better choices in what you eat. It’s that simple.
Want more info about food and nutrition… check out our nutrition/recipe blog or our great list of resources from past paleo challenges.

Today’s Workout:
1x 15 Lunges + 800m Run,
2x 10 Lunges + 400m Run,
4x 5 Lunges + 200m Run.
Full Recovery between efforts.
BONUS: 50 “Anytime” Burpees

 


1) 21-18-15-12-9-6-3 of Squats + Extreme Jacks + Yard Sales
2) 3 Rounds of 1 min Wall Jumps + 1 min Plank


CF Blog September 10

Strength: Deadlift 5×1@85%, 3×1@90%1003395_10101516481470798_1573718806_n

WOD:
5 Rounds
1 Rope Climb
10 One Arm Dumbbell Snatch (Alternating) (45/30)
30 Double Unders

 

The Sarcoma Throwdown is just a couple of weeks away!!  It’s not too late to register!!!

 

The 12th Anniversary of September 11th is this week and our friend, Stu, will be giving a presentation that everyone should check out.  Here are the details:

What:  “The Conscience of the Colonel:  Reflections of a Guantanamo Bay Prosecutor” with Stuart Couch and Jess BravinIn the days after the September 11th terrorist attacks, Marine Lieutenant Colonel Stuart Couch, a veteran military pilot and prosecutor, volunteered to return to active duty to help bring justice for a fellow Marine who had been co-pilot on United 175. Couch was assigned to prosecute Mohamedou Ould Slahi, who was imprisoned at Guantanamo and accused of connections to the Hamburg cell that helped plan the terrorist attacks. During his first visit to the prison camp, Couch witnessed a detainee being subjected to coercive interrogation tactics that he recognized from his own experience in the military’s Survival, Evasion, Resistance and Escape (SERE) training. Nine months later, he concluded that the interrogation of Slahi violated international and domestic law, and refused to prosecute him. For his actions Couch was awarded the American Bar Association’s “Minister of Justice Award” in 2007, and the German Bar Association’s “Pro Reo Award” in 2009.  He currently serves as a United States Immigration Judge in Charlotte.

Jess Bravin is the Supreme Court correspondent for The Wall Street Journal who has covered the post 9/11 military commissions at Guantanamo Bay since their inception in November 2001, including the 2006 landmark case Hamdan v. Rumsfeld.  He featured Couch’s story in a 2007 front-page article “The Conscience of the Colonel,” and in his recent book “The Terror Courts:  Rough Justice at Guantanamo Bay” (Yale University Press, 2013).When:  September 11, 2013; dessert and coffee 6:00 pm – 6:30 pm; presentation 6:30 – 8:00

Where:  Westminster Presbyterian Church (corner of Randolph and Colville Rd)

Park Road Books will be selling copies of “The Terror Courts” and author Jess Bravin will be available to sign them after the presentation.

Attorneys can get 1.5 hours of ethics CLE credit for $30:

 


CF WOD September 10

Strength: Deadlift 5×1@85%, 3×1@90%

WOD:
5 Rounds
1 Rope Climb
10 One Arm Dumbbell Snatch (Alternating) (45/30)
30 Double Unders


NoFear

What’s holding you back – 3 Types of Fear That May Be Keeping You from Getting Fit

We face fear daily. Maybe you’re afraid to ask your boss for that pay raise, or maybe you’re making a big life decision. But a not so obvious way fear may be creeping into your life to sabotage your efforts for a healthier lifestyle is in your movement. Whether you’re wanting to begin a new fitness routine or are a seasoned mover, it’s worth your time to evaluate how fear could be preventing you from reaching your full potential. Confronting that fear can help you reach your goals and bring you to the next level of your training. Let’s look at some common fears that could be preventing you from getting and staying active.

Fear of Failure

Remember when you were a kid, and you felt invincible? You would try almost anything, and if you failed, you would bounce back up without blinking twice. Somewhere along the way, most of us lost a great deal of that resilience and have become scared to move!

What if we fail at something we thought we would be able to do? Failure has a bad reputation. Everyone fails, yet we are all afraid of it.

Does this inner dialogue sound familiar to anyone?

“I should really be able to do a push up…I know I used to do lots of push ups, but now I don’t think I can do any. I don’t want to fail, so I don’t want to try. I’d rather do something else.”

This is a thought process called self-handicapping. I have to admit, this one gets me. When I am placed in a situation where I am surrounded by practitioners who are much more experienced than I am, my first reaction is to go into self-preservation mode, so I can avoid revealing that I may not be able to do something. Since becoming aware of this behavior pattern, I can more easily recognize when I am doing it, confront it, drop the ego, and try! It is amazing how much you can accomplish when you get out of your own way.

Fear of Judgement

Let’s be honest. To some of the general population, some of the primal movements can seem strange and even child-like. (Little do they know, kids have had it right the whole time!) Climbing a tree, or rolling in the grass can be viewed as activities for kids, and adults should act like adults, not kids. I suppose that means contained in their cubicles, and not free in trees. But what is more natural than crawling in some grass, lifting logs and jumping on rocks?

Whether we are conscious of it or not, we all seek acceptance from our communities. It’s common to fear rejection from your peers if you are doing something outside of the box, and outside of the general population’s scope of what working out should look like.

Fear of Injury

Sometimes a movement can literally just be scary. The fear of going for that tall box jump, balancing high off the ground, or going for that huge lift can be a scary experience. No one wants injury, and when going into unknown territory, well…the outcome is unknown. To quote Daniel Ilabaca: “If you’re afraid to fall, you fall because you’re afraid.” If you approach a task with fear, you are preparing to fall instead of preparing to succeed. Expectations are extremely powerful. Predicting that you are going to drop the weight makes you much more likely to make that come true.

Avoid creating self-fulfilling prophecies by becoming mindful. Meditate regularly, and when you are preparing to try something new, take some deep breaths, imagine yourself succeeding, and stay focused. This mindfulness can greatly help you avoid injury.

 

Today’s Workout:
1) 21-18-15-12-9-6-3 of Squats + Extreme Jacks + Yard Sales
2) 3 Rounds of 1 min Wall Jumps + 1 min Plank

 


9.11.13: Never Forget

black-nwr-9-11-never-forget_Fotor

9.11.13: The Pit @ 6am

WOD: Never Forget
400m Run
11 Pullups
400m Run
11 Over the Box Jumps
400m Run
11 Ring Dips
400m Run
11 Burpees
400m Run
11 Plyo Pushups
400m Run
11 Broad Jumps
400m Run
11 KB Swings (1.5/1)
400m Run
11 Toes to Bars
400m Run

 

In remembrance of those loved ones we lost on 9/11 and in honor of those who showed amazing courage during an unthinkable time.


1) Every 3 minutes complete: (6 rounds total) 400m Run, 15 Push Ups
2) 5 min AMRAP of 5 Bar Rows, Sprint, 10 Dips, Sprint
3) 5 Rounds Partner Stair Sprints


CF Blog September 11

Strength: Jerk 1-1-1-1-19-11

WOD : “Baseline”
500m Row
40 Air Squats
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

Cash Out: Prowler Push 3x down and back

 

iwo-9-11-final

Today marks the 12th anniversary of the September 11th terrorist attacks on our country – a day which has instilled in all of us a greater sense of American pride.  Yet, before we puff out our chests, and beat our breasts with a resounding “ ‘MERICA!”, I ask that we, for a moment, give pause.

For 9/11 is a day to look beyond our superficial pride –

It is a day to reflect on the many innocent lives lost – both on that day and the days that followed.  We owe it to the 3,000 victims to share their stories and remember their lives. 

It is a day to mark the courage of our first responders – to the many who rushed headlong into collapsing buildings, thinking only of helping others. 

It is a day to thank those that answered America’s battle cry by enlisting.  You don’t have to look much farther than our own Hirst, to say “thank you” to one of these heroes.

It is a day to remember how our country came together in a time of grief and healing.  How neighbors helped neighbors in efforts driven by kindness and generosity.  How we all (even us BoSox fans) became Yankees fans for a day.  This is what makes our country great.

9/11…never forget.


CF WOD September 11

Strength: Jerk 1-1-1-1-1

WOD : “Baseline”
500m Row
40 Air Squats
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups

Cash Out: Prowler Push 3x down and back


Hills

So, who remembers last week? We ran a few hills one day… didn’t we… and yesterday too!

Runnersworld.com says that running hills helps with leg strength, how efficiently your body uses oxygen, and aerobic capacity. Running uphill strengthens your hamstrings, calves, glutes, hip flexors, and Achilles tendons. Hill training also uses more upper body muscles then flat running. The article says that hill running is great resistance training because you are fighting the resistance of the slope on the uphill and gravity on the downhill.

Aside from these benefits, running hills also helps you lengthen your stride by increasing your hip flexibility. In the long run, this makes you a faster runner. If this isn’t enough for you, then consider this, running hills is a better heart and lung workout than running on a flat surface. The harder you push, the more oxygen your body will require.

Man, sounds like maybe we should do more of this stuff, huh?

 

Today’s Workout:
1) Every 3 minutes complete: (6 rounds total) 400m Run, 15 Push Ups
2) 5 min AMRAP of 5 Bar Rows, Sprint, 10 Dips, Sprint
3) 5 Rounds Partner Stair Sprints

 


CF Blog September 12

130908_ CFChicago_CFPrussia_CFSouthie_CFColumbus_CFVitality_CFSS_CFUSD_AlamoCF_CFRamsay_CFSTF_CFStockport_CFOfficine_CFNIreland_CCCEastVillage_CPCHumanity_CFKxfactor_LrgI spy with my little eye, Beef, Cathy and Laura B.

Skill: MUs, Kipping Pull-ups, Butterfly Pull-ups
Then: 3 x Max Rep Pull-ups or Muscle-ups (whatever athlete was working on)

WOD:
Start w/ 800m Run
Then complete 2 rounds of:
25 KB Swings (2/1.5)
25 Box Jumps (24/20)
Finish w/ 800m Run

 

1236760_10151564380302676_1955181920_n

 

Check out CrossFit’s Pyramid of Health and Fitness – what do you notice?

That’s right, even more so than running and lifting, your foundation of health is built on nutrition.  Have you ever heard the saying, “you can’t out-train a bad diet?”  It’s true.  So, if you have goals you’d like to reach in terms of better metcon times or lifting heavier weights, ask yourself, what’s fueling your performance?


CF WOD September 12

Skill: MUs, Kipping Pull-ups, Butterfly Pull-ups
Then: 3 x Max Rep Pull-ups or Muscle-ups (whatever athlete was working on)

WOD:
Start w/ 800m Run
Then complete 2 rounds of:
25 KB Swings (2/1.5)
25 Box Jumps (24/20)
Finish w/ 800m Run


Random Notes - SEP
The Fox – Ylvis  (make sure you watch the WHOLE thing!)

Today’s Workout:
“The Workout in Black” (A Tribute to Johnny Cash on the 10th Anniversary of his Death)
– “Folsom Prison Burpees” – 50 Burpees for time
– “Ab Ring of Fire” – 100 Sit Ups for time
– “I Lunge Walk the Line” – 150m “Indian Run”-style lunges
– “Cry Cry Lie” – 200 Flutter Kicks for time
– “I Still Miss No One” – 1K Run for time

 


“The Workout in Black” (A Tribute to Johnny Cash on the 10th Anniversary of his Death) – “Folsom Prison Burpees” – 50 Burpees for time – “Ab Ring of Fire” – 100 Sit Ups for time – “I Lunge Walk the Line” – 150m “Indian Run”-style lunges – “Cry Cry Lie” – 200 Flutter Kicks for time – “I Still Miss No One” – 1K Run for time

CF Blog September 13

Strength: OHS 3-3-3photo (8)

WOD: OHS/Bar Facing Burpee Grinder
10-1 OHS (95/65)
1-10 Bar Facing Burpees

 

For those of you doing the Carolinas Spartan Sprint at the Whitewater Center – there’s a Groupon for that!!  Check it out!  

 

There are lots of overhead squats programmed in today’s workout, so a couple of tips for you peeps that don’t feel super comfortable with them yet:

  • First, make sure you have good, basic squat mechanics.  Trying to stabilize weight overhead while squatting before you have proper squat mechanics  is like the cart pulling the horse – it won’t work.
  • Many people struggle with where to position their hands – your OHS grip should be NO WIDER THAN YOUR SNATCH GRIP.  I see a lot of  peeps with their OHS grip much wider than their snatch grip – when I see this, I also see poor shoulder positioning, bending in the elbows and a large amount of weight perched precariously just inches from their heads.  It is really difficult to retain “active shoulders” from this position.  Speaking of…
  • If you’ve heard your trainer cuing “active shoulders,” but had no idea what he/she was talking about, what is means is this: press up against the bar and keep your armpits facing forward for the entire time that weight is overhead!  This helps to engage all of your larger stabilizing muscles to support the weight of the bar – otherwise, if you don’t have “active shoulders” for an overhead squat, you will overtax your much smaller shoulder muscles….ouch.
  • TIGHT CORE!!!  Before you pop that weight overhead, take a big breath and tighten your core and keep your core tight throughout the duration of the movement!!  Don’t lose that good tension at the bottom of the squat or you’re likely to drop your chest and the bar forward.

 


CF WOD September 13

Strength: OHS 3-3-3

WOD: OHS/Bar Facing Burpee Grinder
10-1 OHS (95/65)
1-10 Bar Facing Burpees


icedcoffee

How to Make a Cold Brew French Press

Makes 1 drink – adapted from NYTimes

What You Need

Ingredients

1/3 cup whole coffee beans
1 1/2 cups cold water, preferably filtered
Ice, to taste
Milk, to taste
Sweeteners such as flavored syrups, caramel, or melted chocolate, optional

Equipment
Coffee grinder
French press

Instructions

  1. Grind the coffee beans: Grind 1/3 cup of coffee beans until they are coarse enough to be filtered by the French press, yet fine enough to infuse well. On my burr grinder, I grind right in between middle and fine.
  2. Combine the ground coffee and water in the French press: Pour the ground coffee into the French press and top with 1 1/2 cups of water.
  3. Stir to incorporate: Gently stir the coffee with the water until well blended.
  4. Put on French press lid: Make sure the plunger is in the up position.
  5. Place the French press in the refrigerator and steep overnight: Leave the plunger in the up position so the grounds infuse the water overnight.
  6. Plunge to separate the coffee from the grounds: The next morning, plunge the French press to separate the coffee from the grounds.
  7. Make your iced coffee: Fill a glass with ice cubes and fill partway with milk. Fill the rest of the glass with iced coffee. Stir to combine and enjoy!

Recipe Notes

  • Large Batch Iced Coffee: If you have a larger French press, you can make a larger batch of iced coffee using the same ratio of ground coffee to water. Plunge and transfer any unused coffee to a new container. Iced coffee can be kept refrigerated for about a week.
  • Iced Coffee Variations: If you have a sweet tooth like me, you may want to stir in a spoonful of cajeta caramel or chocolate fudge. Sea salt or cinnamon also make a nice touch.

 

Today’s Workout:
Zombie Run (to and from)

 

 


Today’s Workout:
Zombie Run (to and from)


9.14.13: 5k Prep

run-cross-country_start2

9.14.13: AG Track @ 8am

WOD
5x 1000m
– rest for 3:00

There’s nothing quite like a good 5k race. The adrenaline rush at the starting line, the smell of the grass, the crowd cheering along the way, and the personal glory of a PR at the end. This workout is great preparation for a 5k run. And really it’s a great workout for Crossfit WOD’s. It’s the perfect combination of pushing your endurance at a high level speed, fighting for oxygen but knowing the end is right around the corner so you don’t want to slow down. But if you go too fast at the start then you won’t have enough at the end. It’s the perfect balance of pushing your body while holding just enough back for the duration.


CF Blog September 14

Partner Work Out: For Time: (from 8/13/2011)photo (9)
400 m 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 20 at a time
100 Pull-ups each partner does 10 at a time
160 Sit-up (abmat)s each partner does 20 at a time
200 Double Unders each partner does 20 at a time
400 m Med Ball Run (20/14) switch at 200m

*If you cannot complete all the reps unbroken, there is a 5 burpee penalty


CF WOD September 14

Partner Work Out: For Time: (from 8/13/2011)
400 m 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 20 at a time
100 Pull-ups each partner does 10 at a time
160 Sit-up (abmat)s each partner does 20 at a time
200 Double Unders each partner does 20 at a time
400 m Med Ball Run (20/14) switch at 200m

*If you cannot complete all the reps unbroken, there is a 5 burpee penalty


CF WOD September 15

WOD:photo (7)
Saucy Little Bunny (from 12/8/12)
3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)


CF WOD September 15

WOD:
Saucy Little Bunny (from 12/8/12)
3 Rounds
30 Push-ups
30 Calorie Row
30 KB Swings (2/1.5)


9.16.13: Broken Mile

runner-quote

9.16: AG Track @ 6pm

WOD:
1 Mile
100 Squats
1 Mile

Our last few Mondays have been short bursts of speed. Today we’re working on speed and distance but on tired legs. The first mile should be run strong and hard but not all out. Once you shake out the legs after the squats, you should have a nice, hard speed on the 2nd mile. Your goal is to finish the second mile within :05 of the first.

For anyone pulling a double and doing the UCF WOD ahead of time, we can alter and change out the squats.


CF Blog September 16

Strength: Clean & Jerk 1-1-1-1-1photo (10)

WOD:
Cash in: 25 Burpees
4 Rounds
10 Knees to Elbows
15 Wallballs (20/14)
Cash out: 25 Burpees

Momma’s Quote of the Week: “For changes to be of any true value, they’ve got to be lasting and consistent.”—Tony Robbins

Reminder:

The Sarcoma Throwdown event is this  Saturday, September 21st.  To register for the event, click here

**We will still hold regular class times and a different workout option on Saturday for those not participating in this event.  All Classes on Saturday will be held in the PIT.


CF WOD September 16

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

WOD:
Cash in: 25 Burpees
4 Rounds
10 Knees to Elbows
15 Wallballs (20/14)
Cash out: 25 Burpees


walking meetingNilofer Merchant suggests a small idea that just might have a big impact on your life and health: Next time you have a one-on-one meeting, make it into a “walking meeting” — and let ideas flow while you walk and talk.

Today’s Workout:
WoD:
50 Lunges
50 Sit ups
50 Dips (on benches at top of stairs)
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work

 


WoD:
50 Lunges
50 Sit ups
50 Dips (on benches at top of stairs)
50 Push Up – to – Plank
50 Squats
*EMOM – 2 burpees*
Cash Out: core work


800m Run + 40 Squats + 20 Situps + 20 Bird Dogs / 400m Run + 30 Squats + 15 Situps + 15 Bird Dogs / 200m Run + 20 Squats + 10 Situps + 10 Bird Dogs


CF Blog September 17

Skill: L-sits (hanging from bar/parallettes/rings/etc.)220365_4737651769445_1665717724_o

WOD:
5 Rounds
10 Ring Rows
15 Box Jumps (24/20)
20 Walking Lunges
50 m Farmer Carry (2/1.5)

Integrity’s Revenge 2013!

A note from Kelly for all those participating this year:

SHIRTS

 

 

 

Doing a shirt order for the Integrity’s Revenge competition in Charleston
in October. Shirts/tanks will cost between $20-30, depending on the
quantity ordered. Please send Kelly an email at kellyjmelton@gmail.com by
September 23rd with quantity and size. There’s a two week delivery time…
so they’ll come in the week before the competition. Final cost will be
determined after the order is placed and money will be collected next week
at the gym.

 

For those interested in the Paleo lifestyle, The Paleo Manifesto comes out today!

DESCRIPTION

The Paleo Manifesto is not a diet book, nor is it a re-tread of The Paleo DietThe Paleo Solution, or The Primal Blueprint.

Not only does it cover way more than food — fasting, movement, bipedalism (standing, walking, running), hot/cold exposure, sun, and sleep — the book also reveals:

  • how an obese gorilla lost 70 pounds
  • why Moses deserves a Nobel Prize
  • when the British first gained a reputation for lousy teeth
  • why CrossFit and MMA are exploding
  • the writing habit shared by Dickens, Hemingway, Longfellow, Nabokov, and Jefferson
  • why shooting Bambi might be a good thing
  • which religious practice is being studied as a chemotherapy treatment
  • …and more

Check it out!


CF WOD September 17

Skill: L-sits (hanging from bar/parallettes/rings/etc.)

WOD:
5 Rounds
10 Ring Rows
15 Box Jumps (24/20)
20 Walking Lunges
50 m Farmer Carry (2/1.5)


success

5 Traits of Successful Athletes

Consistency – Their outstanding results are never about just a 16-week program, finding a magic pill, or taking shortcuts.  They don’t skip out on 2-3 months here and there because work gets busy.  They never let minor aches and pains sidetrack them because they find ways to train around these issues and rehabilitate them in the process.  They can’t fathom taking 19 weeks to complete a 16-week program.  Training is an integral part of their lives, so they do it with more consistency than their less-accomplished peers.  In the grand scheme of things, the programming, technique, and training environment are important – but just showing up is the single-most important thing.

Focus – When it’s time to train, the cell phone goes off.  There’s no talking about the boozing that went on at the bars the weekend before, or complaining about problems with the new girlfriend.  When these successful trainees are in the gym, they are there for one reason: to lift heavy stuff and get better.

Training Partners/Environment – Successful individuals realize that they’ll never be as well off alone as they will be with the help of the individuals around them, so they surround themselves with the right people.  The end result is constant, detailed feedback; handoffs and spots whenever they’re needed; accountability to ensure the aforementioned consistency; and camaraderie that improves results exponentially.

Realistic Expectations – My best deadlift is 660 pounds, but to be honest, on about 363 days of the year, I don’t think I could come within 20 pounds of it.  It just isn’t possible to be at your best for every training session – and it gets even harder to be close to that “peak” feeling as you get more experienced and accomplished.  Push too hard when you aren’t feeling it, and you’ll set yourself back.  The most accomplished powerlifters, bodybuilders, and strength sport athletes out there know when to push and when to hold back to take deloading periods; they have realistic expectations of themselves and listen to their bodies.

Insatiable Desire to Improve – Some of the best athletes I’ve ever met and worked with have also been the most inquisitive and open-minded to suggestions.  They are constantly looking for new ways to improve, and appreciate that the field of strength and conditioning is a very dynamic one in which new research emerges almost daily.  They recognize that there is more than one way to skin a cat, so they borrow bits and pieces from many different philosophies to find what works best for them.

 

Today’s Workout:
800m Run + 40 Squats + 20 Situps + 20 Bird Dogs / 400m Run + 30 Squats + 15 Situps + 15 Bird Dogs / 200m Run + 20 Squats + 10 Situps + 10 Bird Dogs


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


9.18.13: Row, Row, Row Your Boat

sculler1

9.18.13: The Pit @ 6am

WOD:
Row 12x 250m Sprints
– rest 1:00

Go fast, go hard, but don’t crash and drown.


CF Blog September 18

Strength: Back Squat OTM – 2 on the minute for 10 minutes @ 70%photo-18

WOD:
20 Min AMRAP
5 Shoulder to Overhead (185/115)
25 Ball Slams (30/20)
400m Run

 

Notes/Announcements:

*This Saturday is the Sarcoma Throwdown – for those not participating in the event, regular classes (as well as open gym) will be held in the PIT.

*BOD POD FRIDAYS @ UCF On Fridays, Ultimate members who are looking to more accurately track their fitness levels will have access to the Bod Pod through Carolina Body Metrics each Friday at UCF.  In about 10 minutes, you will be able to precisely measure your weight, lean muscle mass and body fat percentage.  Sessions start as low as $35. For optimal results, just plan to wear tight fitting clothes (or a bathing suit for the ladies) and do not eat or workout two hours prior to testing. 

If you’d like to schedule an appointment, contact Neil – neil@ultimatecrossfit.com or check out Carolinabodymetrics.com

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

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

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

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park


CF WOD September 18

Strength: Back Squat OTM – 2 on the minute for 10 minutes @ 70%

WOD:
20 Min AMRAP
5 Shoulder to Overhead (185/115)
25 Ball Slams (30/20)
400m Run


tPM

For those interested in the Paleo lifestyle, The Paleo Manifesto come out yesterday!

DESCRIPTION

The Paleo Manifesto is not a diet book, nor is it a re-tread of The Paleo DietThe Paleo Solution, or The Primal Blueprint.

Not only does it cover way more than food — fasting, movement, bipedalism (standing, walking, running), hot/cold exposure, sun, and sleep — the book also reveals:

  • how an obese gorilla lost 70 pounds
  • why Moses deserves a Nobel Prize
  • when the British first gained a reputation for lousy teeth
  • why CrossFit and MMA are exploding
  • the writing habit shared by Dickens, Hemingway, Longfellow, Nabokov, and Jefferson
  • why shooting Bambi might be a good thing
  • which religious practice is being studied as a chemotherapy treatment
  • …and more

Check it out!

 

Today’s Workout:
20-19-18-17…3-2-1 Push Ups, separated by Long Hill Run


CF Blog September 19

Strength: Deadlift 2×2@80%, 1×2@85%, 5×1@90%photo (11)

WOD:
3 Rounds
21 KBS (1.5/1)
15 Goblet Squats (1.5/1)
9 GHD Sit-ups

 

 

 

 

 

 

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How do you show your camaraderie mid-WOD, or do you?  Something as simple as a “keep it up” between rounds or a high-five as you pass someone on a run can make all the difference in the world.  It’s what makes our community so special.


CF WOD September 19

Strength: Deadlift 2×2@80%, 1×2@85%, 5×1@90%

WOD:
3 Rounds
21 KBS (1.5/1)
15 Goblet Squats (1.5/1)
9 GHD Sit-ups


Random Notes - SEP

Today’s Workout:
Strength: Prowler pushes x5
WoD: AMRAP15: 5 renegade rows, 10 box jumps, 15 ball slams, 1 rope climb

Stair Runs and Sprints at the Met


CF Blog September 20

Strength: Press 3-3-3-3-3photo (12)

WOD:
12 Snatches (135/95)
250 Row
9 Snatches (135/95)
500m Row
6 Snatches (135/95)
750m Row

Reminders:

*This Saturday is the Sarcoma Throwdown – for those not participating in the event, regular classes (as well as open gym) will be held in the PIT.

*BOD POD FRIDAYS @ UCF On Fridays, Ultimate members who are looking to more accurately track their fitness levels will have access to the Bod Pod through Carolina Body Metrics each Friday at UCF.  In about 10 minutes, you will be able to precisely measure your weight, lean muscle mass and body fat percentage.  Sessions start as low as $35. For optimal results, just plan to wear tight fitting clothes (or a bathing suit for the ladies) and do not eat or workout two hours prior to testing. 

If you’d like to schedule an appointment, contact Neil – neil@ultimatecrossfit.com or check out Carolinabodymetrics.com

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

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

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

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park

 


CF WOD September 20

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

WOD:
12 Snatches (135/95)
250 Row
9 Snatches (135/95)
500m Row
6 Snatches (135/95)
750m Row


9.21.13: Track Relay

bhs-track-relay

9.21.13: AG Track @ 8am

Team WOD (Teams of 2)
2x 200 (meaning 2 people run 200m total, so 100m a piece)
2x 400
2x 800
2x 800
2x 400
2x 200

This is a track workout using teams of 2. In the first race, one person will run 100m, tag the 2nd person, and then that person runs 100m. This pattern will continue for each run. There will be ample time for rest between runs.

Running in teams and against others forces us to push ourselves and our bodies to go faster than we would on our own. Plus, it’s a more fun way to train.


Paleo-Avocado-Chocolate-Frosting

Avocado Chocolate Frosting

 

Avocado Chocolate Frosting Ingredients (Paleo and Vegan)

  • 1 perfectly ripe avocado
  • 1/2 cup good unsweetened cocoa powder (I used Ghirardelli)
  • 1/2 cup maple syrup
  • 1/4 cup dark chocolate mini chips (optional)

Instructions

Place all three ingredients in a food processor and mix together, stopping to scrape down the sides once or twice. Stir in the chocolate chips (if using). The frosting is ready to spread immediately but you can refrigerate if you think it needs to firm up. Add a little water if it is too thick. (We didn’t need to add water)

Makes enough frosting for one single layer cake.

 

Today’s Workout:
Stairs, Sprints and Core at the Met

 


CF Blog September 21

WOD:sarcomabanner
30 Min AMRAP:
50 OHS (75/45)
40 Burpees
30 DB Presses (45/25)
20 Toes to Bar

The Sarcoma Throwdown is TODAY!!!

If you are not participating, ALL REGULAR CLASSES (& Open Gym) will be held in THE PIT!!

Hope everyone comes out to support a great cause!!

Let’s fight cancer TOGETHER…


CF WOD September 21

WOD:
30 Min AMRAP:
50 OHS (75/45)
40 Burpees
30 DB Presses (45/25)
20 Toes to Bar

**Workout will be in the Pit due to Sarcoma Throwdown WOD**


CF Blog September 22

WOD:IMG_0587
4 Rounds
15 Pull-ups
12 Jumping Lunges
9 Hang Cleans (115/75)

Cash Out:
Sprints 5x100m (1 min rest)


CF WOD September 22

WOD:
4 Rounds
15 Pull-ups
12 Jumping Lunges
9 Hang Cleans (115/75)

Cash Out:
Sprints 5x100m (1 min rest)


ROM

Can you believe it!?!? Science Says Full Range of Motion Is Best!

The study was 12 weeks long, and during that time the participants did leg work 3 days per week. One group did their leg work from 0 to 50 degrees, where the other did the same work from 0 to 90 degrees. The work out was pretty rugged with various forms of squats and other leg exercises taking place on all 3 days.

As it turns out, our common sense is correct. After the 12 weeks the strength and size of the muscle was greater in the group with the longer range of motion. Researchers also measured fat stores within the affected muscle and they were reduced more in the group with the longer range of motion.

Pretty cut and dry, but wait, there’s more. The clever critic will point out that shorter ranges of motion allow for greater loads, and perhaps that could actually make them superior. The researchers anticipated this, though, and those results where the shorter range of motion performed poorly did utilize heavier weights. In fact, the shorter range of motion group used 10-25% greater weight than the longer-range group and still didn’t do as well in the end results.

It doesn’t end there either. The researchers analyzed the internal loading directly on the muscle itself. As biomechanics change throughout a single rep of an exercise, so does the internal load, even when the weight you’re lifting doesn’t change. Well it’s good researchers did this because they discovered that the load on the muscle in the longer range of motion was actually greater even though participants were lifting less weight. You didn’t read that wrong. Less weight and greater load. Given the results it makes sense, but now you know why.

It’s not just common sense. We should strive for good form and full range of motion in our exercises for the best results.

Today’s Workout:
4 Rounds, 1 min each of 4 stations of Ball Slams, Dips, Russian Twists, Jump Rope (singles) – 1 min break between rounds


4 Rounds, 1 min each of 4 stations of Ball Slams, Dips, Russian Twists, Jump Rope (singles) – 1 min break between rounds


CF Blog September 23

Strength: Back Squat 2@80%, 2@85%, 3×2@90%1235053_10104096160193951_1391228921_n

WOD:
21-15-9
Deadlifts (225/135)
Box Jumps (24/20)
Pull-ups

Momma’s Quote of the Week:  “If you fell down yesterday, stand up today.”—H.G. Wells

 

A big “thank you” to everyone who came out and supported the Sarcoma Throwdown!  It was a great day and a wonderful success!!

 

CrossFit Kids Survey

If you are interested in a CrossFit Kids Program for your Children or know someone who may be interested in such a program please take a minute to fill out the survey below.

Click here for survey!

 


CF WOD September 23

Strength: Back Squat 2@80%, 2@85%, 3×2@90%

WOD:
21-15-9
Deadlifts (225/135)
Box Jumps (24/20)
Pull-ups


9.23.13: Relay Repeat

endurance-dictionary-definition-sticker_3_large_Fotor

9.23.13: AG Track @ 6pm

Team WOD (Teams of 2)
2x 200 (meaning 2 people run 200m total, so 100m a piece)
2x 400
2x 800
2x 800
2x 400
2x 200

Yes, this is a repeat of Saturday’s WOD since we had limited participation and some interest in repeating the workout. This is a track workout using teams of 2. In the first race, one person will run 100m, tag the 2nd person, and then that person runs 100m. This pattern will continue for each run. There will be ample time for rest between runs.

Running in teams and against others forces us to push ourselves and our bodies to go faster than we would on our own. Plus, it’s a more fun way to train.


WoD1: 10 Rounds of 10 Lunges, 10 Yard Sales, 10 Extreme Jacks, 10 Plank Jacks, Broad Jump back to start.
WoD2: 10 Hill Sprints – 1 each 30 seconds for 5 minutes


CF Blog September 24

Skill: Double Unders (3X Max Effort)IMG_0593

WOD: AMRAP 15
150m Row
15 Push Press (95/65)
30 Double Unders
10 Toes 2 Bar
5 Burpees

Cash Out:
3 Rounds
2 Min Max Effort Abmat Situps (1 Min Rest)

 

Where Have All the 10# Plates Gone?

If you’ve noticed the dwindling number of 10# plates over the past few months, you’re not alone.  Unfortunately, as of late, these plates are breaking at a rapid rate.

The reason all of the 10# plates are breaking is because they are being loaded onto 45# and 35# bars and then being dropped from overhead.  Having a single 10# plate on either side of a bar that’s exponentially heavier than the plates causes the plates to bend, taco, and eventually tear.

So from here on out, the rule is going to be NO DROPPING BARS LOADED WITH 10# PLATES.

While we are on the topic, other items that SHOULD NOT BE DROPPED FROM OVERHEAD:

  1. Empty bars
  2. Kettlebells
  3. Dumbbells

We take great pride in our gym, please help us to keep our equipment in great working condition for yourself and all of our members. 🙂


CF WOD September 24

Skill: Double Unders (3X Max Effort)

WOD: AMRAP 15
150m Row
15 Push Press (95/65)
30 Double Unders
10 Toes 2 Bar
5 Burpees

Cash Out:
3 Rounds
2 Min Max Effort Abmat Situps (1 Min Rest)


Whether applied to your health and fitness or your life…. Ask yourself this simple question…

Question

 

 

Today’s Workout:
WoD1: 10 Rounds of 10 Lunges, 10 Yard Sales, 10 Extreme Jacks, 10 Plank Jacks, Broad Jump back to start.
WoD2: 10 Hill Sprints – 1 each 30 seconds for 5 minutes


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


9.25.13: Chip Away

6a010536b10eff970b011168a2da86970c-500wi

9.25.13: The Pit at 6am

WOD
800m Run
40 Burpees
40 Lunges
1000m Row
30 Burpees
30 Lunges
10 Prowler Pushes
20 Burpees
20 Lunges
40 Calories AirDyne


CF Blog September 25

WOD: OLY MEET464755_10151579548385270_74466630_o
Snatch 1-1-1
Clean & Jerk 1-1-1

 

SINGLETS ENCOURAGED TODAY 🙂

In CrossFit, we practice the Snatch and Clean & Jerk with some frequency – as part of our strength WODs and even in metcons.  But today, we’re running things a bit differently.  We will concentrate on just those two lifts – nothing else – by holding a mock Oly meet.

An Olympic weightlifting meet consists of three attempts at the Snatch and three attempts at the Clean and Jerk.  Think about picking a moderate weight to open with.

A Refresher on the movements:

Snatch
-Ground to overhead, in a single continuous movement.   No pressing the bar out, that is catching with bent arms and extending them to reach lockout.

Clean and Jerk
-Clean takes the weight from the ground to shoulder, jerk takes it overhead.   Again, no press-outs and make sure your stand your feet together to complete the movement.


CF WOD September 25

WOD: OLY MEET
Snatch 1-1-1
Clean & Jerk 1-1-1


Food Science

The future of our food is going in fascinating directions. Some you may support, others you might not. However, you, the consumer, have a very important say in the future of our food – you vote every time you purchase an item.

Don’t like GMOs or pesticides and buy organic? That’s a vote for a more traditional method of food cultivation.

Don’t give a sh!t about the GMO controversy and buy what’s cheapest? Then you’re telling food companies to modify as they please.

I’m not here to tell you what’s right or wrong, I simply want you to be an informed consumer, and to know the consequences of your choices, whatever they may be.

Read on… Food Freakshow

 

Today’s Workout:
Rotate Partners – 
5 Rounds of… In 1 minute complete 5 Burpees then Max Rep Squats in remainder of minute. 1 minute rest.
5 Rounds of… In 1 minute complete 5 Push-ups then Max Rep Wall Jumps in remainder of minute.
(*each partner rotates 5 times)


Why bees are disappearing – Marla Spivak


Inside @ the Pit with C-Lew


CF Blog September 26

Sprints:IMG_0591
5X25m
3X50m

WOD:
2 Rounds
800m Run
50 Wallballs
500m Row

 

Check out CrossFit Vitality’s Blog for Steve Pinkerton’s amazing response to “CrossFit’s Dirty Little Secret””

People Taking Aim At CrossFit

I rarely let myself get caught up with the CrossFit haters that talk about how this is such a dangerous program but the latest article was too much for me to take a “pass” on.

Eric Robertson posted this article that has been floating around the internet, it’s called “CrossFit’s Dirty Little Secret”. A few of you have mentioned that you have read it and I thought it may help to talk about my thoughts regarding the brilliantly written, unsupported garbage that this guy has regurgitated.

In it, he claims that Rhabdomyolysis, or Rhabdo, is commonplace within the CrossFit Community.  As I was reading this article by Robertson, the first thing that struck me was that there were zero statistics or any factual information backing his claim. He had a “friend” who was a CrossFitter and experienced Rhabdo during one of her CrossFit workouts. Supposedly this crossfitter was a Physical Therapist like Robertson. She did a partner workout involving pushups and pushed herself too far and experienced Rhabdo that put her in the hospital.

I am going to try and stay on point, which is difficult, because this guy has so many ridiculous statements in his article that I am not sure where to start.

Robertson states in the article, “As physical therapists, we’re finely tuned detection machines looking for normal versus abnormal response to exercise and activity”. I find this to be pretty interesting….if physical therapists are “finely tuned detection machines”, shouldn’t she had known better than to push herself to that point? As a “finely tuned detection machine”, should it have taken 24+ hours to realize something was wrong?….Shouldn’t she know that it wasn’t CrossFit that did that to her but herself? At some point, we need to take ownership of our decisions and we can’t expect to have our hands held. As a coach, I have said thousands of times to my athletes, “If something doesn’t feel right, stop”, or “Be smart, push youself, but be smart”. Contrary to popular belief, CrossFit classes aren’t coached by retired drill instructors from Parris Island.

Robertson’s next brilliant point was that coaches within the CrossFit community are all familiar with Rhabdo and because of this, it must be something they experience often at their boxes. Yes, I am familiar with Rhabdo, does that mean I have had experiences with it in my box? No. It means that I am conscious of the dangers that my athletes are susceptible to. I have been open for almost 4 years and Rhabdo has never and will never be an issue here. Good on those coaches that understand the risks associated with CrossFit. I would be embarrassed if I was a coach and wasn’t aware of what Rhabdo was or how it was caused. I remember one of the first videos I watched of Coach Glassman and how he talked about Rhabdo and how we as coaches can prevent this from happening at our box with proper programming and coaching. It’s called education, obviously Eric doesn’t have much experience with this.

Continue reading…


CF WOD September 26

Sprints:
5X25m
3X50m

WOD:
2 Rounds
800m Run
50 Wallballs
500m Row


Random Notes - SEP

Today’s Workout:
Strength: TGU 2 x 5
WoD: 21-15-9 of KBS, Box Jump, Pull Up, 100 jump rope singles


Strength: TGU 2 x 5
WoD: 21-15-9 of KBS, Box Jump, Pull Up, 100 jump rope singles


September Benchmark:
In 12 minutes complete
400m slam ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups


CF Blog September 27

Strength: Front Squat 10×2@80%photo (13)

WOD:
Tabata
Pullups
Slam Balls
KB Swings (1.5/1)
Abmat Situps
Air Squats

 

 

From our friends at Stronger Faster Healthier:

PHYTONUTRIENTS : ADD SOME COLOR TO YOUR DIET!

If you are thinking about how to incorporate a lifelong healthy lifestyle regimen and achieve a fit weight, think fruits and vegetables!  Your body needs proper nourishment to support your overall health, activity and stress levels.  When you fuel your body with what it needs, chances are you won’t crave other foods as much.  Phytonutrient rich fruits and veggies will help assist in weight loss goals, blood sugar stabilization, enhanced moods, and more energy to tackle the day!  If you don’t like the taste of vegetables; browse through a cooking magazine at the grocery store; this might boost up your taste buds!

 


CF WOD September 27

Strength: Front Squat 10×2@80%

WOD:
Tabata
Pullups
Slam Balls
KB Swings (1.5/1)
Abmat Situps
Air Squats


PT

Paleo Tortillas

Ingredients
  • 3 large eggs
  • 4 egg whites (2/3 cup)
  • 1/2 – 3/4 cup water*
  • 1 tablespoon melted lard (cooled), palm shortening, olive oil or other liquified fat of your choice
  • 1 cup tapioca starch/flour
  • 1/2 cup flax meal
  • 2 tablespoons coconut flour
  • 1/2 teaspoon gluten-free baking powder
  • 1/2 teaspoon sea salt
  • lard, olive oil or coconut oil for frying

Instructions

  1. Whisk the eggs, egg whites and water in a medium-large bowl. Drizzle in the 1 tablespoon of melted lard (or other liquified fat) while whisking.
  2. In a separate bowl, combine the tapioca starch/flour, flax meal, coconut flour, baking powder and salt.
  3. Mix the dry ingredients into the wet ingredients and whisk thoroughly until combined and smooth. The batter will be very thin – much thinner than pancake batter.
  4. Heat a crêpe pan or medium, flat-bottomed, non-stick skillet on medium-high heat.
  5. Melt a small amount of lard on the surface.
  6. Pour about 1/3 cup of batter on the hot pan surface. (I used a 1/3 cup measuring cup)
  7. Holding onto the handle of the pan, remove it from the heat and swirl the pan so the batter coats the bottom and you have an (approximate) 8-inch tortilla. You will have to work quickly.
  8. Cook for 1-2 minutes on the first side.
  9. Flip and cook another 30 seconds to 1 minute on the second side. (Don’t overcook the tortillas if you want them to stay soft and pliable)

*Makes 8 paleo tortillas

 

Today’s Workout:
September Benchmark:
In 12 minutes complete
400m slam ball run,
then AMRAP of
5 burpees
10 ball slams
15 sit ups


CF Blog September 28

6 Rounds:526585d468774979a4a015a68ab178f3
30 Double Unders
12 Power Cleans (135/95)
400m Run
8 Thrusters (135/95)
15 Burpees

CrossFit Kids Survey

If you are interested in a CrossFit Kids Program for your Children or know someone who may be interested in such a program please take a minute to fill out the survey below.

Click here for survey!

Reminder: 

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

Saturday October 5th

 *8am – Whitewater Center Trail Run w/ Barrett

*10am – Bootcamp Workout at Freedom Park

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

Sunday October 6th 

*10am – Bootcamp/CF Workout at Freedom Park


CF WOD September 28

6 Rounds:
30 Double Unders
12 Power Cleans (135/95)
400m Run
8 Thrusters (135/95)
15 Burpees


9.28.13: Up, Up, and Away

hills

9.28.13: Cordelia Park @ 8am

WOD:
Hills with BRuss

We are running hills at Cordelia Park. Do NOT go to the AG Track. Address is 2100 North Davidson. You can get to the parking lot by going up North Davidson and turning right on E 24th St.

You’ll find out the actual workout when you show up. I can promise you that BRuss will make sure you have a damn good time.


CF Blog September 29

Prowler Push: 5 Rounds (High Down and  Low Back)photo

Partner WOD (Workload is split in half; one partner working at a time)
20 Min AMRAP:
400m Sandbag Run (Each partner carries sandbag 200m)
10 HSPU (5 each partner)
10 Snatches (115/75) (5 each partner)


CF WOD September 29

Prowler Push: 5 Rounds (High Down and  Low Back)

Partner WOD (Workload is split in half; one partner working at a time)
20 Min AMRAP:
400m Sandbag Run (Each partner carries sandbag 200m)
10 HSPU (5 each partner)
10 Snatches (115/75) (5 each partner)


CF Blog September 30

Strength: Back Squat 3-3-3-3photo (4)

WOD: AMRAP 10
10 Burpees
10 DB Snatch (45/30)
10 Toes 2 Bar

Cash Out: 1 min Pigeon Stretch each side

Momma’s Quote of the Week:  “You can’t put a limit on anything. The more you dream, the farther you get.”—Michael Phelps

 

firebreathing_for_fibrosis_05

CrossFit Vitality and Wonder Promotions and Events are hosting Firebreathing for Fibrosis on Saturday, October 26th to benefit The Gaddes Foundation and Donate Life.

The Gaddes Foundation was established to perpetuate the memories of Michael and Tony Gaddes, two brothers who were born with cystic fibrosis and whose lives were cut short due to complications from the disease. The foundation also strives to educate others about cystic fibrosis and promote organ donations.

Donate Life works with communities to raise organ donation awareness and establish registries throughout the community. Organ transplantation holds the promise of life for thousands of patients with life-threatening conditions and diseases. Despite continuing advances in medicine and technology, the need for organs and tissue is vastly greater than the number available for transplantation.

The Event

Firebreathing for Fibrosis will be held on Saturday, October 26th at CrossFit Vitality, 7285 Westwinds Blvd NW, Concord, NC 28027.

This event will be a single workout with heats throughout the day.  There will be ongoing activities to make this fun-filled day for everyone!

The Workout

Rx:

20 minute AMRAP of:

400m run

10 Toes to Bar

15 Push Ups

20 Wall Balls

This workout is scalable!

There will be prize packages for the top three Rx male and Rx female finishers.

Registration

Early Bird Registration is now open.  If you have any questions about registration, please email candice@wonderpromos.com or call 704-770-6210.

 


CF WOD September 30

Strength: Back Squat 3-3-3-3

WOD: AMRAP 10
10 Burpees
10 DB Snatch (45/30)
10 Toes 2 Bar

Cash Out: 1 min Pigeon Stretch each side


9.30.13: Four Hundy

CFE_unscared21

9.30.13: AG Track @ 6pm

WOD:
9x 400m Repeats

The last time we ran 400m repeats, we ran 6 intervals but decreased the amount of rest. This time we’re going to increase the number of 400’s while adding back the rest. While speed is important, the purpose with this workout is to increase our endurance threshold. And while you want to run hard, the goal of this workout is to run all 9 intervals, even if that means decreasing your speed. You’ll want to try and maintain a consistent speed throughout in order to make sure you can complete all 9 rounds at a strong pace. If you can, strive for negative splits. Look at these in sets of 3 and work to decrease your pace each set by a few seconds. For example, you could run the first 3 at a 1:45, then the next 3 at a 1:40, then the last 3 at a 1:35.

In the end, this will make you faster when we back down on the number of intervals.


25 min AMRAP: 400m Run with alternating max hold Six Inches/Plank


zzzzz
Ah, sleep. We all know how much we need it, mostly because when we don’t get enough, the world takes on a different, more negative hue. Lights seem brighter and sounds more vivid, and not in a good way. Perpetual fogginess clouds our thoughts, slurs our words, and prevents us from focusing on anything but the coffee pot timer. And then there’s the sleep deprivation research corroborating our experiences and explaining in lurid detail just how vital sleep is for our health.

Did you know that sleep deprivation also hampers our athletic performance? That bad sleep makes us slower, weaker, and less coordinated? That sleep deprivation reduces the effectiveness of our workouts, and sometimes even reverses their beneficial effects? That it can hamper our ability to build lean mass?

Consider that during slow wave sleep, growth hormone is released to build muscle and repair tissue damage. If you’re not sleeping, or your sleep is disrupted, you’re going to limit slow wave sleep (which already begins to decrease in duration the older you get) and therefore limit your body’s ability to recover from and adapt to your training.

Consider the protein-wasting, lean mass-catabolizing characteristics of sleep deprivation described earlier. A big part of adapting to training and improving performance is the increase in lean mass that usually accompanies exercise. If you’re not sleeping, you’re limiting your ability to pack on lean mass and increase performance.

Consider the increased cortisol and decreased testosterone associated with bad sleep. A high cortisol:testosterone ratio is strongly linked to “declines in the maximal voluntary neuromuscular performance capacity.”

And finally, consider that getting more sleep than normal, or accruing sleep surplus, has repeatedly been shown to increase physical performance.

We all know how much sleep matters, but we rarely think about its effect on our strength and fitness. Hopefully this post helps you realize the extent of its reach. If you want optimal results, you cannot compromise on sleep, nor can you train your way out of a deficit.

If you’re a science junkie, read it here: How to Get Fitter, Faster and Stronger with Quality Sleep

 

Today’s Workout:
25 min AMRAP: 400m Run with alternating max hold Six Inches/Plank


WoD 1:
10 squats
20 bird dogs
30 dips
40 walking lunges
50 burpees
40 walking lunges
30 dips
20 bird dogs
10 squats

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


CF Blog October 1

Strength: Deadlift 1RM

The ladies representing UCF "Save Second Base" @ the Charlotte Copperheads game Friday nightThe ladies sporting UCF “Save Second Base” tees

WOD: 3 Rounds
25 Ball Slams
50 Double Unders
400m Run

Cash Out:
3×10 Hollow Rock
3×10 Arch Rock

 

The October Member Challenge is Here Again!!!

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

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

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

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

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

This October, think PINK!!

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


CF WOD October 1

Strength: Deadlift 1RM

WOD: 3 Rounds
25 Ball Slams
50 Double Unders
400m Run

Cash Out:
3×10 Hollow Rock
3×10 Arch Rock