Sept. 2 – Freedom Park*

2014-08-11 15.18.29


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

*Meet at Princeton Avenue baseball field parking lot

 


CF Blog September 2

Strength: Back Squatsphoto-19
Warmup sets: 1×5@50%, 1×5@60%
Working sets: 2×3@70%, 5×2@80%

WOD: (from 8/2/13)
5 Rounds
10 KB Swings (2/1.5)
10 Burpees
10 Pull-ups

Cash Out: 800m Run
then stretch and roll out


The Ultimate CrossFit Strength Cycle

Ready to get strong and get your lift on?

Starting next week the gym will be following an 8 week strength cycle in our programming. The major lifts that we will be hitting are the Back Squat, Deadlift, Press, and Power Clean.

Following the 8 week cycle we will test our 1 Rep Max of these lifts.

Please take note of the schedule below so that you can make sure to get in the gym on strength days to improve your lifts!

Back Squat – Monday will be a heavy back squat day, followed by a lighter back squat day on Thursday.

Deadlift – Tuesday is deadlift day!  We will be doing 3 consecutive weeks of standard deadlifts
followed by a week of Romanian deadlifts in order to reinforce strong back and lumber curve positioning as well as giving our hamstrings a little TLC.

Press – Wednesday will follow  5-3-1 style template for the overhead press.

Power Clean –  Friday is clean up our clean day.  We will be following a 5×3 linear progression.  Plan on starting pretty light and hammering in good form and aim to add 5lbs each week

Since this week is a holiday week we will be squatting today, deadlifting on Wednesday, pressing on Thursday and cleaning on Friday.  But next week we will tackle the lifts on the days stated above for 8 weeks.

And don’t worry, we’ll still be hitting the other lifts and movements (i.e. push press, snatch, ohs) during this time but they will most likely be used in WODs and/or as assistance exercises.

Happy Lifting!


CF WOD September 2

Strength: Back Squats
Warmup sets: 1×5@50%, 1×5@60%
Working sets: 2×3@70%, 5×2@80%

WOD: (from 8/2/13)
5 Rounds
10 KB Swings (2/1.5)
10 Burpees
10 Pull-ups

Cash Out: 800m Run
then stretch and roll out


9.3.14: Running Down A Dream

Josh-Bridges-2014-regionals

9.3.14: The Pit @ 6am

WOD
1 mile Run
10 Jump Squats
800m Run
20 Jump Squats
400m Run
30 Jump Squats
200m Run
40 Jump Squats
100m Run
50 Jump Squats


Sept. 3 – The Pit

20140819_062400


Endurance


CF Blog September 3

Strength: Deadliftsphoto-20
Warmup sets: 1×5@50%, 1×3@60%, 1×3@70%
Working sets: 5×1@80%, 5×1@85%

WOD:
4 Rounds
30 OHWL (45/25)
15 Ring Rows
10 GHD Sit-ups*
200m Run

*to parallel, can sub 20 Abmat Sit-ups

 


The Ultimate CrossFit Strength Cycle

Ready to get strong and get your lift on?

Starting next week the gym will be following an 8 week strength cycle in our programming. The major lifts that we will be hitting are the Back Squat, Deadlift, Press, and Power Clean.

Following the 8 week cycle we will test our 1 Rep Max of these lifts.

Please take note of the schedule below so that you can make sure to get in the gym on strength days to improve your lifts!

Back Squat – Monday will be a heavy back squat day, followed by a lighter back squat day on Thursday.

Deadlift – Tuesday is deadlift day!  We will be doing 3 consecutive weeks of standard deadlifts
followed by a week of Romanian deadlifts in order to reinforce strong back and lumber curve positioning as well as giving our hamstrings a little TLC.

Press – Wednesday will follow  5-3-1 style template for the overhead press.

Power Clean –  Friday is clean up our clean day.  We will be following a 5×3 linear progression.  Plan on starting pretty light and hammering in good form and aim to add 5lbs each week

Since this week is a holiday week we will be squatting today, deadlifting on Wednesday, pressing on Thursday and cleaning on Friday.  But next week we will tackle the lifts on the days stated above for 8 weeks.

And don’t worry, we’ll still be hitting the other lifts and movements (i.e. push press, snatch, ohs) during this time but they will most likely be used in WODs and/or as assistance exercises.

Happy Lifting!

 

 

 

 

 

 


CF WOD September 3

Strength: Deadlifts
Warmup sets: 1×5@50%, 1×3@60%, 1×3@70%
Working sets: 5×1@80%, 5×1@85%

WOD:
4 Rounds
30 OHWL (45/25)
15 Ring Rows
10 GHD Sit-ups*
200m Run

*to parallel, can sub 20 Abmat Sit-ups


Sept. 4 – The Pit

untitled (5)

Old-timey tech

To recline, or not to recline?

THE camper

Social media

Widening food gap

What your workout says about your social class

Twenty best school TV shows

Wine and exercise: a promising combination

[hr]WoD: 50 Box Jumps, 50 Sit ups, 50 Dips, 50 Push Up-to-Plank, 50 OHWL. *EMOM – 2 Burpees* IN THE PIT


Sept. 4 – The Pit

WoD: 50 Box Jumps, 50 Sit ups, 50 Dips, 50 Push Up-to-Plank, 50 OHWL. *EMOM – 2 Burpees* IN THE PIT


CF Blog September 4

Strength: Press 5@60%, 5@70%, 5@80%IMG_2543

WOD:
5 Rounds
5 Thrusters (135/95)
10 Bar Facing Burpees
300m Row

***

Interesting…for those of you who can nap, Vox.com has an idea of how to make the most of that 20 minute afternoon snooze:

Scientists agree: Coffee naps are better than coffee or naps alone

Updated by 

If you’re feeling sleepy and want to wake yourself up — and have 20 minutes or so to spare before you need to be fully alert — there’s something you should try. It’s more effective than drinking a cup of coffee or taking a quick nap.

It’s drinking a cup of coffee and then taking a quick nap. This is called a coffee nap.

It might sound crazy: conventional wisdom is that caffeine interferes with sleep. But if you caffeinate immediately before napping and sleep for 20 minutes or less, you can exploit a quirk in the way both sleep and caffeine affect your brain to maximize alertness. Here’s the science behind the idea.

How a coffee nap works

To understand a coffee nap, you have to understand how caffeine affects you. After it’s absorbed through your small intestine and passes into your bloodstream, it crosses into your brain. There, it fits into receptorsthat are normally filled by a similarly-shaped molecule, called adenosine.

Adenosine is a byproduct of brain activity, and when it accumulates at high enough levels, it plugs into these receptors and makes you feel tired. But with the caffeine blocking the receptors, it’s unable to do so. AsStephen R. Braun writes in Buzz: the Science and Lore of Alcohol and Caffeine, it’s like “putting a block of wood under one of the brain’s primary brake pedals.”

IT TAKES ABOUT 20 MINUTES FOR CAFFEINE TO HIT YOUR BRAIN

Now, caffeine doesn’t block every single adenosine receptor — it competes with adenosine for these spots, filling some, but not others.

But here’s the trick of the coffee nap: sleeping naturally clears adenosine from the brain. If you nap for longer than 15 or 20 minutes, your brain is more likely to enterdeeper stages of sleep that take some time to recover from. But shorter naps generally don’t lead to this so-called “sleep inertia” — and it takes around 20 minutes for the caffeine to get through your gastrointestinal tract and bloodstream anyway.

So if you nap for those 20 minutes, you’ll reduce your levels of adenosine just in time for the caffeine to kick in. The caffeine will have less adenosine to compete with, and will thereby be even more effective in making you alert.

Experiments show coffee naps are better than coffee or naps

Scientists haven’t directly observed this going on in the brain after a coffee nap — it’s all based on their knowledge of how caffeine, adenosine, and sleep each affect the brain independently.

But they have directly observed the effects of coffee naps, and experiments have shown they’re more effective than coffee or naps alone in maximizing alertness.

PEOPLE WHO TOOK A COFFEE NAP COMMITTED FEWER ERRORS IN A DRIVING SIMULATOR

In a few different studies, researchers at Loughborough University in the UK found that when tired participants took a 15-minute coffee nap, they went on to commit fewer errors in a driving simulator than when they were given only coffee, or only took a nap (or were given a decaf placebo). This was true even if they had trouble falling asleep, and just laid in bed half-asleep during the 15 minutes.

Meanwhile, a Japanese study found that people who took a caffeine nap before taking a series of memory tests performed significantly better on them compared to people who solely took a nap, or took a nap then washed their faces or had a bright light shone in their eyes. They also subjectively rated themselves as less tired.

Interestingly, there’s even some evidence that caffeine naps can help people go for relatively long periods without proper sleep. As part of one study, 24 young men went without proper sleep for a 24-hour period, taking only short naps. 12 of them, who were given just a placebo, performed markedly worse on a series of cognition tests, compared to their baseline scores. 12 others, who had caffeine before their naps, managed scores roughly the same as their baselines for the entire day.

How to take a coffee nap

Taking a coffee nap is pretty straightforward. First, drink coffee. Theoretically, you could drink another caffeinated beverage, but tea and soda have generally have much less caffeine than coffee, and energy drinks are disgusting. Here’s a good database of the amount of caffeine in many types of drinks.

You need to drink it quickly, to give yourself a decently long window of time to sleep as it’s going through your gastrointestinal tract and entering your bloodstream. If it’s tough for you to drink a lot of hot coffee quickly, good options might be iced coffee or espresso.

Right after you’re finished, immediately try to go to sleep. Don’t worry if it doesn’t come easily — just reaching a tranquil half-asleep stage can be helpful.

Finally, make sure to wake up within 20 minutes, so you don’t enter the deeper stages of sleep, and you’re awake when the caffeine is just starting to hit your brain.

Voila: the perfect coffee nap.


CF WOD September 4

Strength: Press 5@60%, 5@70%, 5@80%

WOD:
5 Rounds
5 Thrusters (135/95)
10 Bar Facing Burpees
300m Row


Sept. 5 – Freedom Park

20140819_063002[hr] WoD: “Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run


CF Blog September 5

Strength: Power Clean 5×3@65%photo-21

WOD: (8/7/13)
AMRAP 15
2 Muscle-ups
4 Power Snatches (135/95)
20 Double Unders

***

Good read from Mark’s Daily Apple – always serving up a solid dose of good health information:

11 Signs You’re Not As Healthy As You Think You Are

tired3You could be the picture of health to everyone who beholds you, feel generally “okay” on a daily basis without any real complaints, and never really feel compelled to visit the doctor for any specific issue. Plus, you’re Primal, so what could possibly go wrong? Except that many of us, if we stop to think about it, have little niggling symptoms that annoy us. And some of them could portend more serious conditions. I don’t want to worry anyone or freak you guys out. I just want you to be aware of seemingly inconsequential symptoms before they become more serious.

I’ve omitted the obvious signs that people don’t ignore, like blood in the toilet or the sudden inability to bear weight on one leg, to focus on the subtler symptoms that many of us take for granted.

 

You drag through every day.

Maybe it’s your job boring you to tears. Maybe it’s the long commute robbing you of valuable sleep. Maybe man wasn’t meant to sit in a cubicle during the best hours of the day. Maybe you’ve just had a bad week. Maybe you’re still on a high-carb diet, or you’re transitioning to a low-carb one. Those are all reasonable reasons to be tired throughout the day, but it could be something else. If you find yourself nodding off on a consistent basis all day, every day, and the aforementioned causes don’t apply, consider conditions like hypothyroidism, diabetes, hypothalamic pituitary axis (HPA) insufficiency, or chronic fatigue syndrome (CFS).

See a doc or health professional experienced with CFS or HPA insufficiency. Get thyroid and blood sugar tests.

You sleep poorly.

Good sleep is a pillar of good health. It’s really, really hard – bordering on impossible – to be healthy, lean, and fit without a solid 7-8 hours of sleep a night. Many people think they’re getting away with it, tossing around pithy quotes like “sleep is for the dead,” but they’re really just getting by. And not for long. Eventually, it catches up. Inadequate sleep is linked to early mortality from all causes, while partial sleep deprivation directly leads to insulin resistanceovereating, and body fat gain.

Manufacture a great night’s sleep.

You snore consistently.

One health risk associated with consistent snoring is being smothered in your sleep by whoever has to listen to it. Another is sleep apnea. Regular snorers may have obstructive sleep apnea (OSA), a disease that involves obstruction of the upper airway, frequent (but unbeknownst to the sleeper) awakenings, and 20-40 second long pauses of breathing during sleep. Yes, if you snore all the time, you might be holding your breath while you sleep. People with OSA are often inexplicably tired during the day (because of the awakenings and poor sleep). OSA is also linked to metabolic syndromecardiovascular diseasehypertensioncancer, and diabetes.

Get checked out by your doctor. A sleep study may be in order.

You can’t drag yourself out of bed in the mornings.

Beds are hard to leave. I get that. They’re soft, warm, inviting. But you should be able to get out of bed if you really need to get on with your day. You shouldn’t languish daily against your better judgment. If you are, something’s wrong and needs fixing. Remember, that same study showing a link between low sleep duration and early mortality also found a link with long sleep duration (although a later study found that sleeping for a long time only increased mortality in sedentary people). A common culprit (assuming you’re not getting to bed too late or sleeping poorly in general, which I’ve already covered) is low morning cortisol, which has been shown to be an accurate predictor of hypothalamic pituitary axis insufficiency.

Test your diurnal cortisol rhythm. Get plenty of bright, natural light in the morning and during the day, but not at night.

You injure yourself frequently.

Frequent injuries can mean several things: you’re training too much or too hard, you’re not giving yourself enough time or food to recover from your workouts, you’re using poor form, you’re wearing the wrong shoes, you’re moving the wrong way, you’re deficient in key micronutrients. Whatever the cause or causes, someone who’s always injured, or always getting injured, is not a healthy person. You should be able to to move relatively pain-free.

Watch out for overtrainingshore up your micronutrient intakesleep adequately, and eat an anti-inflammatory, anti-arthritis diet.

Normal physical exertion leaves you winded.

You can be lean, ripped to shreds, and strong as an ox, but if you can’t walk up a flight of stairs without getting winded or go for a hike and enjoy it, you should probably rectify that. Human beings should be strong, yes, and the presence of good amounts of lean mass is one of the most important health markers we have. It’s not everything, though. Humans should also be able to move their body around the environment, to ambulate and crawl and climb and even run if we have to without wanting to die. I’m not suggesting we all become triathletes or CrossFit champions. I’m not advocating chronic cardio. I’m not even advocating running or “cardio” at all; you can absolutely improve your conditioning using strength training movements done quickly with minimal rest. I’m just saying that cardiovascular fitness matters, too, and if you don’t have any, you’re not as healthy as you think.

Work on sprints and high intensity circuit workouts, not just weights. Be sure to walk every day.

You can run a marathon but struggle with pullups.

Don’t be the person they use in sprinter/marathoner comparison pics. Don’t neglect your lean muscle mass for the sake of a few seconds shaved off your time. Take it from a guy who’s been there, who’s read the literature proving the importance of muscle in health: we all need a decent amount of it. Besides, even the top endurance guys are incorporating strength training these days. Chances are lifting heavy things will only improve your endurance performance, not hinder it. It will also make you more resistant to injury.

 Continue reading…


CF WOD September 5

Strength: Power Clean 5×3@65%

WOD: (8/7/13)
AMRAP 15
2 Muscle-ups
4 Power Snatches (135/95)
20 Double Unders


9.6.14: Adding A Zero…Again

Screen Shot 2014-09-05 at 1.59.26 PM

AG Track @ 8:30am

WOD:
4 Rounds
100m (rest 1:00)
1000m (rest 2:00)

Pic: this links to Part 1 of a pretty cool video diary of Alana Hadley, the local running phenom, and her battle with mental fortitude and racing.

 

 


CF Blog September 6

WOD: (from 2/1/14)photo-22
800m Run
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
500m Row
30 Air Squats
30 Abmat Sit-ups
30 Pull-ups
800m Run

***

Girls Gone RX!!!

Check out this Ladies Only competition coming to CF Steele Creek!

Date: October 25th, 2014
Time: 8am-5pm
Location: CrossFit Steele Creek
Prizes: Yup! Prizes for the top three teams.
Registration Opens Aug 1st!
Registration deadline: Oct 4th, 2014
Divisions: Rx’d Only
Teams of 3 Ladies
Registration: $210 per team. Includes tank top for each teammate. $30 will be donated to a Breast Cancer charity. One person will need to register the team as a whole. When the event gets closer, we will get individuals name for teams.

EVENT TIMELINE
Athlete Check In Times
Friday 630-8pm (We encourage you to check in on Friday afternoon at CF Steele Creek if you live in the area to decrease the Saturday morning crowd.)
Saturday 630am-745am
(each team member needs to sign a waiver and get a bracelet)

Vendor Set Up
October 25th: 630am-8am

Opening Address/National Anthem
8am

Awards:
Approximately 5pm
Top 3 Teams and Most Creative Outfit awarded at that time

Register here…

 


CF WOD September 6

WOD: (from 2/1/14)
800m Run
30 Wall Balls (20/14)
30 Burpees
30 KB Swings (1.5/1)
500m Row
30 Air Squats
30 Abmat Sit-ups
30 Pull-ups
800m Run


CF Blog September 7

Skill: Handstand Holds, Handstand Walks, Headstandsphoto-23

WOD:
1000m Row
Max Rep Push-ups
25 Abmat Sit-ups
800m Run
Max Rep Push-ups
25 Abmat Sit-ups
500m Row
Max Rep Push-ups
25 Ambat Sit-ups
400m Run
Max Rep Push-ups
25 Abmat Sit-ups


CF WOD September 7

Skill: Handstand Holds, Handstand Walks, Headstands

WOD:
1000m Row
Max Rep Push-ups
25 Abmat Sit-ups
800m Run
Max Rep Push-ups
25 Abmat Sit-ups
500m Row
Max Rep Push-ups
25 Ambat Sit-ups
400m Run
Max Rep Push-ups
25 Abmat Sit-ups


Sept. 8 – The Met

[hr] WoD: 10 Rounds

10m broad jump+10 sit ups+10 fire hydrants+10 tuck jumps+ jog backwards to start


9.8.14: Old Favorite

Screen Shot 2014-09-07 at 3.07.28 PM

9.8.14: AG Track @ 6:30pm

WOD
8x 400m Run
Rest 1:30


CF Blog September 8

Strengthphoto-24
Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 3×3@80%, 2×2@85%

WOD
75 * Snatches 75/55
Must Complete 20 Double Unders OTM until the 75 Snatches are Complete

*DU Sub – 10 attempts or 2 to 1 singles

Cash Out
3×10 GHD Situps

***

Momma’s Quote of the Week:  “A YEAR from now you will wish you had started TODAY!”—Karen Lamb

***

The Ultimate CrossFit Strength Cycle

Ready to get strong and get your lift on?

Starting TODAY the gym will be following an 8 week strength cycle in our programming. The major lifts that we will be hitting are the Back Squat, Deadlift, Press, and Power Clean.

Following the 8 week cycle we will test our 1 Rep Max of these lifts.

Please take note of the schedule below so that you can make sure to get in the gym on strength days to improve your lifts!

Back Squat – Monday will be a heavy back squat day, followed by a lighter back squat day on Thursday.

Deadlift – Tuesday is deadlift day!  We will be doing 3 consecutive weeks of standard deadlifts
followed by a week of Romanian deadlifts in order to reinforce strong back and lumber curve positioning as well as giving our hamstrings a little TLC.

Press – Wednesday will follow  5-3-1 style template for the overhead press.

Power Clean –  Friday is clean up our clean day.  We will be following a 5×3 linear progression.  Plan on starting pretty light and hammering in good form and aim to add 5lbs each week

Since this week is a holiday week we will be squatting today, deadlifting on Wednesday, pressing on Thursday and cleaning on Friday.  But next week we will tackle the lifts on the days stated above for 8 weeks.

And don’t worry, we’ll still be hitting the other lifts and movements (i.e. push press, snatch, ohs) during this time but they will most likely be used in WODs and/or as assistance exercises.

Happy Lifting!

 


CF WOD September 8

Strength
Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 3×3@80%, 2×2@85%

WOD
75 * Snatches 75/55
Must Complete 20 Double Unders OTM until the 75 Snatches are Complete

*DU Sub – 10 attempts or 2 to 1 singles

Cash Out
3×10 GHD Situps


Sept. 9 – Freedom Park

Rest between sprintsRest between sprints

[hr] WoD 1: AMRAP 15 of 5 knees-to-elbows + 10 dips + 15 incline push-ups + 20 extreme jacks

WoD 2: Wall sits


CF Blog September 9

Strengthphoto-25
Deadlift
warmup sets: 1×5@50%, 1×3@60%, 1×3@70%
working sets: 6×1@80%

WOD
400m Run
21 KB Swings 1.5/1.0
21 Burpees
400m Run
15 KB Swings
15 Burpees
400m Run
9 KB Swings
9 Burpees
400m Run

***

Ultimate CrossFit Athletes – Come join Gracie Barra Charlotte on Saturday,September 20th for a free introductory Brazilian Jiu Jitsu class.

Have you ever been interested in trying out a Martial Art or a new sport?
Even the last sentence of CrossFit’s definition of World Class Fitness
says to “Regularly learn and play new sports.”  Now is your chance to
introduce yourself to a new style of training in a friendly environment
with your UCF peers (including Lance and Mike)

Gracie Barra Brazilian Jiu-Jitsu is for anyone who values
discipline, wellness, martial art, respect, and who is looking for a
life-style that embraces and consistently improves all aspects. It doesn’t
matter if you are a person with no training background that wants to lose
weight or learn self-defense, a busy business person looking for a stress
relieving activity, a parent searching for something to compliment the
education of your children, or an experienced martial artist aiming for
further development of your fighting skills.

Come join Professor Diogo Silva de Souza (a fellow Ultimate member) and
learn about this fun and challenging martial art.

When:
Saturday, September 20th @2pm

Where:
Gracie Barra Charlotte
2620 South Boulevard, Charlotte, NC 28209

Cap:
There is a 20 person cap on this class (we can offer another time and date
depending on interest) Please sign up on the sign-up sheet at the front of
the gym on the cork board.

If you have any questions please email mike@ultimatecrossfit.com

 


CF WOD September 9

Strength
Deadlift
warmup sets: 1×5@50%, 1×3@60%, 1×3@70%
working sets: 6×1@80%

WOD
400m Run
21 KB Swings 1.5/1.0
21 Burpees
400m Run
15 KB Swings
15Burpess
400m Run
9 KB Swings
9 Burpees
400m Run


9.10.14: Never Forget

never_forget

9.10.14: 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

With heavy hearts, we’re going to repeat our Never Forget workout from last year. We want to remember the loved ones we tragically lost and to honor the amazing acts of ordinary people choosing self-sacrifice to save people they had never met.


Sept. 10 – The Pit

20140908_063242[hr] Endurance


CF Blog September 10

Strength

She does CrossFit!She does CrossFit!

Press
3@65%
3@75%
3@85%

Partner WOD
75 Ring Rows
75 Push Jerk 135/95

Both partners can work at the same time but not on the same movement

Cash Out Challenge
Front Rack Walking Lunge Down and Back in the Pit 95/75

***

 


CF WOD September 10

Strength
Press
3@65%
3@75%
3@85%

Partner WOD
75 Ring Rows
75 Push Jerk 135/95

Both partners can work at the same time but not on the same movement

Cash Out Challenge
Front Rack Walking Lunge Down and Back in the Pit 95/75


Sept. 11 – Freedom Park

untitled (3)

Dress well when traveling

Fall movie preview

Most affluent towns in each state

Carbs

Hogwarts professors: ranked

Ms. Understood: Serena Williams

The United sweets of America

What they don’t tell you about being a grown-up

[hr] WoD 1: AMRAP 15 of 5 push-ups + 15 bird dogs + 25 jumping step-ups

Cashout: max effort 800m run


Sept. 11 – Freedom Park

WoD 1: AMRAP 15 of 5 push-ups + 15 bird dogs + 25 jumping step-ups

Cashout: max effort 800m run


CF Blog September 11

Strengthremembering-9-11-2
Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 5×3@75%

WOD
3 Rounds
20 Pull Ups
30 Push Ups
40 Abmat Situps
50 Air Squats
400m

***

Check out our mini-celebrity, Aaron.  Back in the Charlotte Observer!

Watch Aaron Run: The Unthinkable – Getting Injured While Training for a Marathon, and How I Handled It

by Aaron Hewitt

Aaron Hewitt, PA-C, is a Physician Assistant with OrthoCarolina Sports Medicine and a former Assistant Athletic Trainer with the Minnesota Vikings (NFL). He will run Thunder Road on November 15 – his first and only marathon. Follow his journey and trainingin a series of upcoming posts on Run Charlotte Run.

So…setbacks happen.

We have this internal vision when training that we will have a linear progression of a skill set. By that I mean that we have a fixed idea of how our running will improve and develop as we continue to train. But sometimes we forget that life has other plan.

I try to make a conscious effort to plan for these hiccups. I’ve mentioned before my ‘marathon bucket-list before age 40’ and I’ve attempted to train with this exact scenario in mind, hoping I’d be okay. Well, unfortunately, I got hurt.

It was a fairly benign thing. I was doing a simple CrossFit workout and when coming down from a rope climb, I simply misstepped and turned my ankle. One very loud “pop” and instantaneous swelling had my stomach in a knot, because I knew something bad had happened.

I immediately stopped what I was doing. My first thought after the expletive was “oh no, all my training for nothing!” (And also “What’s the refund policy on a marathon?”)

For the entire weekend, I rested. I made an effort to follow to the RICE principles (Rest, Ice, Compression, and Elevation). I got an X-ray at the OrthoCarolina Sports Medicine Center which was negative for any breaks.

aaronankle

After coming to grips with this injury I started formulating a plan. I wasn’t going to be dumb and try to push through. I had a contingency plan. I’ll just run next year, I thought.

For two weeks I did nothing high impact. No running, no jumping. Nothing more than simple walking. I kept my conditioning up on this tortuous machine called an Aerodyne. While my Tuesday night run partners were running intervals, I was pedaling furiously.

Then something happened: I began to feel pretty good. And while the swelling was still mild the pain was very minimal. I did a light test jog without ill-effects. Whoohoo!! Maybe this race will still happen.

I am 4 weeks out from the initial injury and I can confidently say I’m back on track. My weekly mileage is right where it needs to be for me to have a successful race. If there is a message in all of this it’s the old adage “listen to your body”. I once read that you should “work through fatigue, never through pain” and that’s great advice. True “pain” is your body sending you a message that something is not right.

As a medical professional, specifically working in orthopedics, I’m frequently asked “What should I do about ___?” The vast majority of injuries I see in the office are simple sprains/strains. Don’t be so hard on yourself. Give your body a chance to heal itself. We live in a time where we become frustrated with waiting. We say “I don’t have time for this!” when in reality, we have nothing BUT time for this. Don’t be so impatient. Adhere to the RICE principles. Slow and steady. And if you aren’t improving after a couple of weeks, come see me!

 


CF WOD September 11

Strength
Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 5×3@75%

WOD
3 Rounds
20 Pull Ups
30 Push Ups
40 Abmat Situps
50 Air Squats
400m Run


Sept. 12 – The Pit

[hr] Strength: Pull-ups

WoD 1: AMRAP 8 – complete 50 burpees: in remaining time, do as many wall balls as possible

WoD 2: AMRAP 8 – complete 40 KB swings & 40 goblet squats: in remaining time, row as many meters as possible

 


CF Blog September 12

Strengthphoto-27
Power Clean 3-3-3-3-3 @65%+5lbs

WOD
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 1.5/1
30 Overhead Lunge, 45/25
60 Double-unders

***

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

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

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

Come to Helping Haiti!

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

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

Stay tuned for the WOD to be released!!

Thanks!!!

http://helpinghaiti.charityhappenings.org/


CF WOD September 12

Strength
Power Clean 3-3-3-3-3 @65%+5lbs

WOD
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 1.5/1
30 Overhead Lunge, 45/25
60 Double-unders


9.13.14: Saturday Endurance Cancelled

runner-falls

9.13.14: No Endurance Class.

Moving forward (starting Saturday), we will not be holding our Saturday Endurance class. If there’s more interest for a Saturday class in the future, we will definitely look at reinstating it.

If you’re looking to get in a run, try running the Booty Loop for time. Get in a good 1-2 mile warmup and then hit the Booty Loop as hard as you can. It’s a good 2.8 mile loop that can help test your endurance. Have a great weekend.


CF Blog September 13

WODphoto-28
“Fight Gone Bad”
Three Rounds for Time
Wall Balls (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20)
Push-Press (75/55)
Row (Calories)
1 minute Rest

***

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

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

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

Come to Helping Haiti!

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

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

Stay tuned for the WOD to be released!!

Thanks!!!

http://helpinghaiti.charityhappenings.org/


CF WOD September 13

WOD
Fight Gone Bad
Three Rounds for Time
Wall Balls (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20)
Push-Press (75/55)
Row (Calories)
1 minute Rest


CF Blog September 14

WODphoto-29
“Grace” plus “Annie”
30 * Ground to Overhead 135/95
then
50-40-30-20-10
Double Unders
ABmat Situps


CF WOD September 14

WOD
“Grace” plus “Annie”
30 * Ground to Overhead 135/95
then
50-40-30-20-10
Double Unders
ABmat Situps


9.15.14: Three’s A Charm

2014-09-10 06.21.34 copy

9.15.14: AG Track at 6pm

WOD
6x 300m (jog 100m)
Then, Rest 3:00
1 x1200m


Sept. 15 – The Met

20140811_061908[hr] The BC Filthy Fifty

Wall jumps, extreme jacks, jumping squats, walking lunges, knees-to-elbows, push-ups, mountain climbers, squats, tuck jumps and burpees


CF Blog September 15

Strength:

Back squat Monday!Back squat Monday!

Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 2×3@80%, 3×2@85%

WOD:
12 Min AMRAP
10 Plyo Push Ups
10 Toes to Bar
200m run

Post WOD: Group Stretch

***

Momma’s Quote of the Week:  “Happiness often sneaks in through a door you didn’t know you left open.”–John Barrymore

***

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

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

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

Come to Helping Haiti!

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

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

Stay tuned for the WOD to be released!!

Thanks!!!

http://helpinghaiti.charityhappenings.org/

 


CF WOD September 15

Strength:
Back Squat
warmup sets: 1×5@50%, 1×4@60%
working sets: 2×3@70%, 2×3@80%, 3×2@85%

WOD:
12 Min AMRAP
10 Plyo Push Ups
10 Toes to Bar
200m run

Post WOD: Group Stretch


Sept. 16 – Freedom Park

20140811_062133[hr] 5 Rounds, 1 minute each:

yard sales, push-up-to-plank, hip thrusters, kayaks, dips, rest


CF Blog September 16

Strength:Image
Deadlift
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 8×1@80%

WOD (from 1/4/14)
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 RopeClimb
15 DB Push Press (35/20)
30 Double Unders
400m Run

*25 Minute Time Cap

***

Awesome post-workout refuel recipes from Stupid, Easy, Paleo:

30 PALEO POST-WORKOUT CARB REFUEL RECIPES

carb refuel If you’re a Paleo athlete, you need to replace carbs post-workout for good performance in the long run. And no, I’m not talking about a tray of coconut honey-caramel chocolate-drizzled Paleo pizookies after each workout.

If you’re already well-versed in carbology (I made that word up), feel free to skip down to the lip-smacking recipes below. If not, keep reading for a short primer on carbs.

[*Note, folks who are interested in fat loss or are more sedentary likely don’t need as many carbs those who are physically active people or athletes. However, you may need to play around with your carb intake to dial it in for your activity level.]

Athletes doing endurance-based or glycogen-depleting high-intensity workouts (like CrossFit, kettlebells, HIIT, etc), are prone to going too low carb because they forget to refuel with carbs post-workout (or they think Paleo is supposed to be no / low carb for everyone). If you’re a power athlete, you may want to play around with carb-cycling as another means of getting your glycogen refuel.

But how many carbs do I need? This will vary depending on many factors, so the best answer is to experiment. A very broad guideline for athletes is 50-100g in the post-workout window (ideally as soon as possible after the workout’s over).

The best source of carbs? Starchy veggies like sweet potato / yams, winter squash like butternut, root veggies like parsnips, etc are good options. This chart from Balanced Bites shows the carbohydrate content of several vegetables per 1 cup. The top 3 carb bang for the buck? Cassava (raw), plantain and sweet potato.

What about white potatoes? They tend to be vilified in Paleo, but when peeled (to avoid lectins and glycoalkaloids), they’re a great form of starch. If you have good body composition and are insulin-sensitive, you may want to try rotating them into your PWO refeed.

What about fruit? Starchy veggies contain, well, starch (chains of glucose) compared to fruit (the basic sugar of which is fructose). Glucose is more efficient at replacing the glycogen you’ve used up from your muscles during exercise. Fructose is preferentially broken used by the liver, not the muscles. Is this to say you can never, ever eat fruit? No, but it may be best to eat it post-workout, and it’s better to reach for a starchy veggie if you can.

What about safe starches like rice or tapioca? Rice is technically a grain (and therefore not “Paleo”) and while not perfect, for some folks is a decent alternative to rotate into their post-workout nutrition strategy.Tapioca is essentially starch (not a grain) so it would be Paleo and therefore acceptable. What’s not good about safe starches? They are pretty nutrient poor compared to equal volumes of their starchy veggie counterparts.

 Continue reading for some great RECIPES…


CF WOD September 16

Strength:
Deadlift
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 8×1@80%

WOD (from 1/4/14)
3 Rounds
30 Walking Lunges
15 Wall Balls (20/14)
1 RopeClimb
15 DB Push Press (35/20)
30 Double Unders
400m Run

*25 Minute Time Cap


9.17.14: Pushing Through

20130811cr_jennings_football_js5929

9.17.14: The Pit @ 6am

WOD
AMRAP 35:00
4x Prowler Push
4x Suicides

While waiting on turn for prowler- alternate rounds with:
Mountain Climbers
Burpees
Squat Jumps


Sept. 17 – The Pit

20140728_062218[hr] Endurance


CF Blog September 17

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

WOD:
AFAP (as far as possible) in 15 Minutes
20 – Pistols
20 – Ring Rows
40 – Double Unders
20 – KB Swings (2.0/1.5)
20 – Ring Dips
40 – Double Unders
20 – GHD Situps
20 – Thrusters (115/75)

*if you finish in under 15 minutes keep going through it as far as you can
until the time is up.

Post WOD: Group Foam Roll

***

**This Saturday!!!**

Ultimate CrossFit Athletes – Come join Gracie Barra Charlotte on September 20th for a free introductory Brazilian Jiu Jitsu class.

Have you ever been interested in trying out a Martial Art or a new sport? Even the last sentence of CrossFit’s definition of World Class Fitness says to “Regularly learn and play new sports.”  Now is your chance to introduce yourself to a new style of training in a friendly environment with your UCF peers (including Lance and Mike).

Gracie Barra Brazilian Jiu-Jitsu is for anyone who values discipline, wellness, martial art, respect, and who is looking for a life-style that embraces and consistently improves all aspects. It doesn’t matter if you are a person with no training background that wants to lose weight or learn self-defense, a busy business person looking for a stress relieving activity, a parent searching for something to compliment the education of your children, or an experienced martial artist aiming for further development of your fighting skills.

Come join Professor Diogo Silva de Souza (a fellow Ultimate member) and learn about this fun and challenging martial art.

When:
Saturday, September 20th @2pm

Where:
Gracie Barra Charlotte
2620 South Boulevard, Charlotte, NC 28209

Cap:
There is a 20 person cap on this class (we can offer another time and date depending on interest) Please sign up on the sign-up sheet at the front of the gym on the cork board.

If you have any questions please email mike@ultimatecrossfit.com

 


CF WOD September 17

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

WOD:
AFAP (as far as possible) in 15 Minutes
20 – Pistols
20 – Ring Rows
40 – Double Unders
20 – KB Swings (2.0/1.5)
20 – Ring Dips
40 – Double Unders
20 – GHD Situps
20 – Thrusters (115/75)

*if you finish in under 15 minutes keep going through it as far as you can
until the time is up.

Post WOD: Group Foam Roll


Run: 1000m-800m-400m-200m-400m-800m-1000m


Sept. 18 – Freedom Park

untitled (7)Say no to dehydration

Don’t exercise: train

On repeat

America’s best burrito

Adulthood is Dead

How not to be ignorant about the world

Careful with the words you use

Evolution of Diet

His new weird beard

When you’re an athlete….

Yoga for Runners

Gins-ang!

Take your car keys into your bedroom[hr]

Run: 1000m-800m-400m-200m-400m-800m-1000m

 


CF Blog September 18

Strength:photo-31
Back Squat
warmup sets: 1×3@50%, 1×3@60%
working sets: 2×3@70%, 4×3@75%

WOD:
3 Rounds
800M Run
9 Push Press (125/85)
12 Box Jumps (30/24)
15 C2B Pull-ups

***

Apropos of our strength cycle – good article from the Tabata Times:

Low Bar vs. High Bar Back Squat

by Larry Pastor

We can all agree that having good squat fundamentals and building strength through back squatting is crucial, whether CrossFit is your primary sport or not. If you are an athlete, you better be squatting.

That being said, not everyone agrees about the low bar back squat vs. the high bar back squat. There are — not surprisingly — advantages and disadvantages to both, and some athletes train both movements. For the same reasons that it is important to understand the difference between American and Russian kettle bell swings, or strict vs. kipping pull-ups, so too should you have knowledge of both kinds of back squats so you can train according to your needs.

Here we bring you two thoughtful perspectives from athletes who have trained both the low bar and high bar back squat and discuss the efficacy of each style.

Low Bar vs. High Bar: The Difference in Muscular Recruitment

Justin Lascek of 70′s big[3] describes the differences in muscular recruitment between the low bar and high bar back squat[4], the former placing higher demands on the hamstrings and posterior chain.

The high bar squat: the descent occurs, the knees flex acutely at the bottom in the hole, the ascent begins with zero hamstring tension due to knee flexion, as the knee angle opens the hamstrings can receive tension, and there is hamstring tension during the ascent.

The positioning of the bar will dictate what mechanics must be used to maintain lifting efficiency. The mechanics will dictate what musculature is used. Succinctly, more vertical squat techniques use the quads and glutes as the primary movers while the low bar puts a premium on the posterior chain (particularly the hamstrings) for hip drive. The low bar squat also has a balanced anterior/posterior force at the knee because the focus on the hamstring contraction pulls back on the knee. In contrast, the high bar has more of an anterior stress since the quads are the primary movers and attach at the front of the knee at the patella. There is some quadricep involvement in the low bar squat, but not nearly as much as the high bar squat. There is a little hamstring involvement in the high bar, but not nearly as much as the low bar squat.

[5]

The forward knee placement in the front and high bar squats result in an acute knee angle. An acute knee angle means that the hamstrings — crossing the knee and hip joints — are contracted and slackened. If the hamstrings are fully contracted, then they cannot contract to help extend the hip out of the hole. This means that in vertical squatting styles, there is no hamstring involvement out of the hole, and limited involvement throughout the ascent. However, note the slight torso difference between the front and high bar squats; the inclination in the high bar style provides more of an angle that allows some hamstring tension. The upper two-thirds of the ascent of a high bar squat can have assistance by the hamstrings to hold the back angle in place (the same way that they do with the low bar or a deadlift). This makes sense as the position can re-apply tension on the hamstrings once the knees are no longer acutely flexed. I have felt this when high bar squatting, but you can see it during these hellacious sets that Max Aita did at California Strength[6].

The low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip. During the ascent, the quads obviously extend the knee, but they help create balance around the knee so that the hip drive doesn’t tip the torso forward.

To clarify the hamstring involvement during the high bar: the descent occurs, the knees flex acutely at the bottom in the hole, the ascent begins with zero hamstring tension due to knee flexion, as the knee angle opens the hamstrings can receive tension, and there is hamstring tension during the ascent. Note that this tension is not a primary mover due to the torso angle.

In contrast, the low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip. During the ascent, the quads obviously extend the knee, but they help create balance around the knee so that the hip drive doesn’t tip the torso forward (the torso obviously needs to maintain it’s angle out of the hole). Since this style of squatting is dependent on the hamstrings, the body’s positioning — particularly the knees — is much more important. If the knees shift forward at the bottom, then hamstring tension will decrease and will result in no bounce whatsoever. Discussing other faults in the low bar squat leaves the scope of this post.

Low Bar Back Squats: The Pros & Cons

We begin with Jay Rhodes of Outlaw North[8], who explains how he transitioned from low-bar to high-bar back squatting[9]. For many years, Jay had a preference for low bar squats because he could go heavier, but he started to work on high bar squats in June 2011 because he admired the high bar style of Olympic weightlifters.

The low bar squat… puts a premium on training the posterior chain; this makes it useful for general strength trainees, athletes, and powerlifters.

Less than a week later I was in a CrossFit competition and the first event was establish a 3RM back squat within a given time limit. I did what I knew. I squatted low bar, hit 390 and took second in the event. I also placed first overall in the competition. Positive reinforcement. Low bar did me well, and the switch was very short lived.

It was during some time off with a back injury that I re-evaluated my training and after putting together a great template, I stumbled upon The Outlaw Way[10]. It was basically everything I had put together and then some, plus I didn’t have to program for myself anymore. I noticed immediately that both low bar AND high bar were programmed, usually in separate cycles….

Obviously, the low bar back squat can be a very effective movement, and it also has its limits. Justin Lascek, who spent over a year working directly with Mark Rippetoe on the low bar squat before working on his high bar squat to help him transition into Olympic weightlifting, goes into detail here:

The low bar squat… puts a premium on training the posterior chain; this makes it useful for general strength trainees, athletes, and powerlifters. General strength trainees and athletes need to get the most strong in the time they spend training, so squatting with a hamstring-focused style can help that. Most trainees and athletes have weak posterior chains anyway. For raw powerlifters, they will be able to lift more weight in the long run by efficiently using all of the musculature in their competition squat. Powerlifters in their first few years of training will get the most out of using the low bar squat.

The low bar squat can also help very weak and novice trainees improve the second pull of their Olympic lifts. During my linear progression, I saw a direct correlation with my low bar squat numbers and my power snatch and power clean. I’ve seen this with other lifters and it makes sense: the posterior chain is responsible for the fast extension of the hips in the clean or snatch.

The purpose of this post isn’t to discuss Olympic weightlifting programming, but the low bar squat is not productive for teaching and ingraining proper receiving position in the snatch or clean. The low bar squat will train the thigh and hip muscles differently, and the high bar squat most closely resembles the snatch and clean and should be used regularly.

Another benefit of the low bar is that the force around the knee is balanced because the hamstrings are pulling back on the tibia. People with knee pain will want to utilize the low bar squat.

General strength trainees or athletes may not need to do the full clean or snatch to improve their ability to display power, so the high bar squat may not be necessary for them. Yet, as always, it depends on the individual. There aren’t too many trainees who have a dominant posterior chain, but if this existed, the high bar squat would help improve this balance. Please note that a heavy deadlift is not a representation of posterior chain strength.

Some other problems with the low bar squat include its difficulty. It’s not easy to do properly. This doesn’t mean it should be avoided, but some trainees do such a shitty job of executing it that it’d be better if could wait to receive proper coaching. Also, some trainees don’t have enough flexibility in their shoulders to put the bar in the right position. When they attempt to do so, it may result in shoulder, wrist, or elbow pain. If any problems in those joints become debilitating to training, the trainee should use a different style of squatting until they a) alleviate the painful symptoms and — more importantly — b) address the underlying mobility problem that is causing the pain.

The low bar… may have a place — much like the bench press — in beginner Olympic weightlifting training depending on the trainee’s weaknesses, but probably shouldn’t be used beyond the beginning stages.

Another benefit of the low bar is that the force around the knee is balanced because the hamstrings are pulling back on the tibia. People with knee pain will want to utilize the low bar squat. If the knee pain is from pathology, this may be their preferred style of squatting. If the trainee is young and healthy but experiences knee pain in squatting, this style of squatting can reduce the stress applied to the front of the knee and act as a transition exercise to other forms of squatting.

Summary: The low bar is good for general strength training and powerlifting, yet it’s difficult to do well. It may have a place — much like the bench press — in beginner Olympic weightlifting training depending on the trainee’s weaknesses, but probably shouldn’t be used beyond the beginning stages.

High Bar Back Squats: The Pros & Cons

For Jay Rhodes, he saw immediate results once he started regularly including high bar squats in his training[15]:

If you are a power lifter there isn’t much debate that low bar is your best friend.

Very quickly I noticed that my depth was feeling more comfortable because I was now squatting to a true bottom position. I was starting to feel “the bounce.” This translated to my front squat right away. I was already quite strong in the low bar (PR 410), but I could tell me legs were getting stronger with the high-bar squat. I could also feel that keeping an upright vertical torso was making my core/midline/whatever the eff you want to call it much more stable.

Upon returning to training, Jay continued to hit new PRs in both his snatch and clean and has since stopped training his low-bar squat since August of 2012. In spite of his prior success with the low bar squat, his training priorities shifted:

What I have come to realize over years of training is that squatting is not just about pushing huge numbers. It’s just as much about getting strong in specific positions.

Low bar will help your deadlift, no doubt. If you are a power lifter there isn’t much debate that low bar is your best friend. Beyond that, low bar will get you strong in a position that will actually take away from many other movements. Developing a good high bar squat will improve:

  • Front Squat
  • Overhead Squat
  • Clean
  • Snatch
  • Jerk
  • Push Press
  • Thruster
  • Wall Ball
  • Probably even gymnastic movements indirectly

Continue reading…


CF WOD September 18

Strength:
Back Squat
warmup sets: 1×3@50%, 1×3@60%
working sets: 2×3@70%, 4×3@75%

WOD:
3 Rounds
800M Run
9 Push Press (125/85)
12 Box Jumps (30/24)
15 C2B Pull-ups


Sept. 19 – The Pit

20140811_063303[hr]

800m run

21 burpees

21 squats

800m run

15 burpees

15 squats

800m run

9 burpees

9 squats

800m run

Cashout: wall walks


CF Blog September 19

Strength:photo-32
Power Cleans 3-3-3-3-3@70%

WOD:
21-15-9
OHS 95/65
Bar Facing Burpees

Cash Out:
Max Plank Hold

***

Housekeeping

You may have noticed that we have introduced some new Rogue storage racks for our kettle bells and dumbbells for better organization. Because of these great new pieces, we have more than enough storage for all of our equipment.

Please help us keep things organized.

*All kettle bells should be up off the floor and dumbbells should be put away neatly -not stacked on top of each other like this picture:

image

*And if you have borrowed equipment from the pit, please make sure it gets put back where it belongs!

*Speaking of kettle bells and dumbbells, please do not drop either from overhead in a workout. If you can’t place the weight back on the ground in a mannerly fashion, that weight is too heavy for you.

Boxes-
*The orange painted boxes belong in the pit. If you need to borrow one for a workout, that is absolutely fine, just make sure it gets put back. The 20s get stacked on 20s, and the 24s get stacked on 24s.

*Same thing for boxes in main gym. Please make sure that you stack them matching both size and color!


image-1

Thanks for your help!


CF WOD September 19

Strength:
Power Cleans 3-3-3-3-3@70%

WOD:
21-15-9
OHS 95/65
Bar Facing Burpees

Cash Out:
Max Plank Hold


9.20.14: No Saturday Class

track

Reminder that we are no longer holding a Saturday Endurance class.

If you’re looking for a good run workout, a great one to try is to run a 5k. But instead of running it straight through, break it up into halves. Run 2.5k at a hard pace, take 2-3 minute walk/jog, and then run the next 2.5k at a hard pace. Great way to get more out of your run.


CF Blog September 20

WOD:Indigo_622
Part 1 (can split between WOD if the classes are big)
In 10 Min
50M walk/run with one KB (1.5/1.0)
40 KB Swings (1.5/1.0)
50M run/walk back to start
40 KB Goblet Squats
Row for calories with remaining time – score is total Calories

5 min recovery

Part 2
In 10 Min
2 Rounds
1 Rope Climb
400M run
Max Pull ups with remaining time – score is total Pull Ups

***

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

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

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

Come to Helping Haiti!

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

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

Stay tuned for the WOD to be released!!

Thanks!!!

http://helpinghaiti.charityhappenings.org/

 


CF WOD September 20

WOD:
Part 1 (can split between WOD if the classes are big)
In 10 Min
50M walk/run with one KB (1.5/1.0)
40 KB Swings (1.5/1.0)
50M run/walk back to start
40 KB Goblet Squats
Row for calories with remaining time – score is total Calories

5 min recovery

Part 2
In 10 Min
2 Rounds
1 Rope Climb
400M run
Max Pull ups with remaining time – score is total Pull Ups


CF Blog September 21

WOD:photo-33
10-1
Lunge
Dips
Power Snatch  (115/75)


CF WOD September 21

WOD:
10-1
Lunge
Dips
Power Snatch  (115/75)


Sept. 22 – The Met

[hr]

10-1 lunges, push-ups, dips, sit-ups with 200m run after each set


9.22.14: Mud Ready

Spartan-Sprint-at-Citi-Field-2013-1-1024x681

9.22.14: AG Track @ 6pm

WOD
800m Run
10 Pushups
200m Run
10 Jump Squats
200m Run
10 Split Squat Jumps
200m Run
10 Burpees
200m
10 Tuck Jumps
200m
10 Pushups
200m
10 Jump Squats
200m
10 Split Squat Jumps
200m
10 Burpees
200m
10 Tuck Jumps
800m

As Mud Run season is upon us and the big Columbia race is in a couple of weeks, we’re ramping up on some conditioning. This workout is meant to give a lot of very quick hit movements to mimic an obstacle and then head right into the run. The runs should be hard. You want to keep your pace on the run at an even pace, but that pace should be hard. These are light, quick movements, so go!


CF WOD September 22

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

WOD:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Cleans (135/95)


CF Blog September 22

Strength: Back Squatphoto-34
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 1×2@80%, 2×1@90%, 1×1@95%

WOD:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week:  “Real generosity is doing something nice for someone who will never find out.”—Frank Clark

***

Great info from the Whole9!  Check it out:

5 Things You Can Do After Lunch to Improve Sleep Quality

by Jamie Scott

Last time we looked at the importance of sleep to overall health and touched on three pre-lunch strategies to help your body prepare for the coming night’s sleep.

Today we’ll be taking about after-lunch strategies to improve sleep quality. If you incorporate these things during the day, it will improve your sleep quality at night. First, we have to acknowledge that preparing for sleep several hours prior to going to bed does not come naturally to many people, let alone preparing for bed as soon as you get up. Many people simply cannot think this way, particularly when the strategies they would need to put in place during the day to ensure a good sleep at night put them into conflict with many other aspects of their day – such as work, family, social occasions, and so on. As a general rule, most of us will think and act in the here and now for many of the key decisions in our daily life rather than for something down the track.

Life, however, is full of compromise. So while some of these strategies might be difficult to do if they conflict with other areas of your life, you may need to ask what is more important in the grand scheme of things. Poor sleep, and the negative health consequences that travel with it, are so pervasive and damaging that those sleep-improvement strategies might just be worth it. And nobody ever complained of feeling fully-rested, energised and not chronically feeling under-slept.

Our morning strategies were largely focused on waking the body up properly and using the light and the composition of your breakfast to send all the right wake-up signals to your body, setting the stage for a circadian rhythm that is properly calibrated to the natural light-dark cycle. Doing so has the effect of synchronising your body clock with light and dark cycles so that you get tired and sleepy at the right time of the day (night-time) and that you have the correct precursors there in place to help your body produce enough of the hormone which will induce sleep for you (melatonin).

Having set up these important processes in the morning, the key to the afternoon then, is not to do anything to disturb and disrupt all that good work.

1. Kill the Caffeine

One of caffeine’s effects on our body, and indeed the very reason it helps to wake us up and make us feel alert, is its ability to boost our cortisol levels. In very simple terms, cortisol has a couple of key functions;

  1. It is the hormone responsible for waking us up in the morning, mobilizing energy and helping our brain fire on all cylinders.
  2. It is one of our key stress hormones.

If anyone knows anything about sleep, you will know that feeling stressed, even at a low level, makes sleep difficult to come by. Caffeine consumed in the morning is generally okay as the cortisol it stimulates is only minor given the amount which is already in circulation as part of our body waking up. But as we hit the afternoon and our natural cortisol levels are starting to drop, the last thing we need to do is to spike them back up with caffeine.

Caffeine has a half-life of approximately 6 hours (though this varies significantly person-to-person), meaning that it takes this long for your body to metabolise half of the amount of caffeine you have consumed down to half the dose. So if you drink a cup of coffee containing 100mg of caffeine, it will take approximately 6 hours to get it down to 50mg in your bloodstream.

If you are constantly drinking coffee all day, particularly late in the day, you will be increasing your caffeine levels (and thus sleep-destroying cortisol) faster than you can get it out of your system. Drink too much caffeine throughout the day and there is a good chance that you will be going to bed with the equivalent of a shot of espresso still in your system.

There is also considerable variation in how efficiently caffeine is metabolised, with some people carrying a specific genetic variant being able to break down caffeine more rapidly. But don’t get all excited – the majority of people are “slow metabolisers” of caffeine, and thus these guidelines are more likely to apply to you than not.

I have had people assure me that they can still fall asleep even after having a coffee late in the day. However, there is a big difference, qualitatively, between being able to fall asleep and going through all the natural deep sleep cycles you need to throughout the night.

This qualitative distinction is also a reason that alcohol is absolutely not your friend if sleep matters to you, since any significant amount of alcohol within a couple hours of sleep negatively affects the type of sleep you get, resulting in abnormal sleep patterns throughout the night. Being asleep is not the same as being in a deep sleep – something caffeine is very good at stopping you from entering, and alcohol is good at stopping you from maintaining. Red Bull and vodka? The worst idea ever.

To minimise the effect caffeine might be having on your sleep, it is a good idea to quit all sources of caffeine about 6-8 hours out prior to bed. In practical terms, this means you might be able to get away with an early afternoon coffee, but make that your last for the day. If you have any sleep or fatigue issues, we also recommend a Caffeine Holiday a couple times a year, too.

2. Blackout the Bluelight

From the Morning Edition, you will recall that I talked about how light is a key stimulus required to wake you up in the morning (hence why it is easier to wake up in the middle of summer compared to the middle of winter). When we talk about natural light being a stimulus to wake you up, what is specifically meant is the blue light spectrum of natural light. Rather inconveniently (but not by chance), all of our new modern techno toys – computer screens, tablets, smartphones, etc., emit light in almost exactly the right wavelength to stimulate the same process.

In other words, the blue light streaming into your eyes from your smartphone that you are holding right up to your face at 9 o’clock at night as you tell the world, via your InstaTwitFace account, that tonight is going to be the night that you finally get a good sleep, is actually sending a signal to your body that the sun is up and it is time to wake up. Research shows us that blue light (even when very dim) has a significant alerting effect – similar to caffeine!

Research in this area has shown that even just a small amount of use of these gadgets at night can delay your melatonin pulse (the hormone which will put you to sleep) by up to 2 hours. So if you are leaving it until 11pm at night to settle into bed, but you have been using your gadgets all night, it could be well after 12-1am before you really fully fall asleep.

Melatonin, in the normal run of things, starts pulsing at around 7pm and really winds up about 9pm. So, ideally, you would want to avoid overdoing the blue light toys around that time. Yeah, right. If you think asking someone to give up sugar is hard, try asking them to give up their iPhone and MySpaceFace account in the evening. It generally ain’t happening for anyone under the age of 30.

Your ‘hack’, should you find it completely impossible to unplug at night, is to wear glasses with orange lenses(similar to what cyclists wear for low light riding), as these glasses filter the sleep-killing blue light.

 Continue reading…


Sept. 23 – Freedom Park

[hr] 5 Rounds for time: 50 jump n touch + 40 squats + 30 kayaks + 20 burpees + 10 bar rows


CF Blog September 23

Speed: 10 x 10 Yard Flying Startsphoto-35

Strength: Romanian Deadlift
4×5@50% of 1RM Deadlift

WOD: “DG”
AMRAP 10
8 Toes 2 Bar
8 DB Thrusters (35/20)
12 DB Walking Lunges (35/20)

***

Wish we didn’t have to re-post this:

Wipe down your equipment!

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

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

Thanks!

 


CF WOD September 23

Speed: 10 x 10 Yard Flying Starts

Strength: Romanian Deadlift
4×5@50% of 1RM Deadlift

WOD: “DG”
AMRAP 10
8 Toes 2 Bar
8 DB Thrusters (35/20)
12 DB Walking Lunges (35/20)


9.24.14: Two For One

aviroute

WOD
800m Run
1k Row
800m Run
1k Row
800m Run


Sept. 24 – The Pit

[hr] Endurance


CF WOD September 24

Strength: Press
5@60%
5@70%
5@80%

WOD:
3 Rounds
800m Run
25 Ball Slams (30/20)
15 Box Jumps (24/20)
25 Abmat Sit-ups
15 Pull-ups


CF Blog September 24

Strength: Pressphoto-36
5@60%
5@70%
5@80%

WOD:
3 Rounds
800m Run
25 Ball Slams (30/20)
15 Box Jumps (24/20)
25 Abmat Sit-ups
15 Pull-ups

***

If you are in need of a motivational speech, scope out the video above.  This high school kid is going to do great things!


Sept. 25 – Freedom Park

AMRAP 30
Lake Run + 50 yard sales
Lake Run + 50 bird dogs
Lake Run + 50 K2E
Lake Run + 50 hip thrusts
Lake Run + 50 plank jacks
Lake Run + 50 scissor kicks


Sept. 25 – Freedom Park

Laird’s Laws

Shift Happens

John Malkovich as a model

 Turn off the TV

Apps to make life easier

Reasons you’re burned out at work

Sleep myths

Acts of email cruelty

Up your Halloween game

Best Places to Live 2014

Don’t get hacked

HeForShe [hr]AMRAP 30

Lake Run + 50 yard sales

Lake Run + 50 bird dogs

Lake Run + 50 K2E

Lake Run + 50 hip thrusts

Lake Run + 50 plank jacks

Lake Run + 50 scissor kicks


CF Blog September 25

Strength: Back Squat

#tbt#tbt

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

WOD: “Thunder Clap”
100 Double Unders
21-15-9
KB Swings (2/1.5)
Burpees
100 Double Unders

*DU sub 3 to 1 or 50 attempts

***

Guys, check out the video above.  We’ve been seeing some pretty ugly pushups lately at the gym and we are better than that!!!

Together we can say “no” to ugly push-ups here at Ultimate CrossFit 🙂

 


CF WOD September 25

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

WOD: “Thunder Clap”
100 Double Unders
21-15-9
KB Swings (2/1.5)
Burpees
100 Double Unders

*DU sub 3 to 1 or 50 attempts


Sept. 26 – Freedom Park

[hr] Partner WoD: 800m run + 100 push-ups, 200 sit-ups, 300 squats + 800m run (movements done in order, one partner working at a time, run together)


CF WOD September 26

Strength: Power Clean
3-3-3-3-3@70% + 5lbs

WOD:
AMRAP 8
5 Power Clean to Push Press (155/105)
5 Ring Dips

Cash Out: Prowler Push – High Down, Low back x 5


CF Blog September 26

Strength: Power Cleanphoto-37
3-3-3-3-3@70% + 5lbs

WOD:
AMRAP 8
5 Power Clean to Push Press (155/105)
5 Ring Dips

Cash Out: Prowler Push – High Down, Low back x 5

***

Cool article from Breaking Muscle…and we know one of the honorable mention ladies!! Nice work, Chelsea Kyle!

5 Strong Female Role Models to Inspire the Next Generation

CrossFit, Masters Athletes

I have always seen it as a tragic commentary on our culture that not one, but a whole herd of Kardashians are famous. They have their own shows, clothing lines, perfume – you name it. It defies logic because they are devoid of any real transferable skills. They are good at nothing except being very, very, good at marketing. The sad part is not that the Kardashians are highly successful, but for some unknown reason, we, the consumer have made them that way.

What we value in our role models, our celebrities, our sports stars, is sometimes based on what is fed to us, and not necessarily because of their ability, who they are, or what they give back to the world.

It’s much the same in the world of functional fitness. For whatever reason, we, the consuming public, tend to raise up a legion of heros that are more akin to Kardashians than, say, Mia Farrow. While Kim Kardashian is jetting to parties, Farrow is jetting to Central Africato work on alleviating hunger.

Stop Feeding the Animals

So here’s my plea – please stop feeding the animals. Stop idol-worshipping the vapid, self-promoting Kardashians of CrossFit who offer little more than a steady stream of ass shots, hashtag vomit, and selfies. I am here to tell you that the most popular, most followed and adored athletes in the sport of functional fitness are not the best athletes or most effective role models. Is this a matter of opinion? Sure. Are you free to follow whomever you want? Of course.

But I would put it to the community this way – there are tens of thousands, perhaps millions, of young women (girls now, young adults soon,) who will be growing and maturing into the sports of CrossFit, Grid, and weightlifting. Who we teach them to admire is who they will admire and who they will become. Reject the empty, the Kardashians of our sport, in lieu of mold-breaking role models – real athletes, who eschew the lurid selfie in place of performance. Athletes who let their numbers, not their body parts, speak for them.

Five Strong Female Role Models

We can learn a lot from certain high level athletes – they are hungry to teach. They are not the ones posting a ton of hashtagged selfies. It’s sad and frustrating that there are certain athletes in this sport who have fewer followers on their social media accounts and fewer big-named sponsors because they are more Farrow than Kardashian in the way they conduct themselves.

But we, as the consuming public, can change that, and it begins with following some very solid role models, and making sure those we coach and those we raise take a look as well.With that, here are five functional fitness athletes I encourage you to take a closer look at. 

Honorable Mentions

5. Kris Clever

Very few people embody quiet and understated like Kris Clever. From winning the CrossFit Games in 2010 to being a participant in the SealFit Kokoro camp to a member of the LA Reign, she is one of the hardest working women in functional fitness. Her social media accounts reflect someone who is fun, at ease, and instructional. She is down to earth and, by all accounts, just plain old nice. Look at any CFHQ video of her doing a workout demo, you will see a person who is smiling and truly interested in imparting knowledge.

Unfortunately, we saw the imbalance of media-driven consumerism when Clever was seemingly passed over for a Reebok commercial in 2011. The male 2010 Games winner Graham Holmberg is featured, along with Becca Voigt, who came in seventh that year. Make sense to you? It doesn’t to me. As a Games champ, Clever never got the Thorisdottir treatment, with banners, billboards, and sponsorships. Shame on Reebok, but Kris has remained above the fray regardless, and pressed on as a superior athlete across multiple sports.

4. Courtney Walker

A member of the San Francisco Fire Grid league team, Courtney is a gymnastics superstar. She placed fifth overall in the 2014 CrossFit Games Norcal Regional, just missing a bid to the games along with her Fire teammates Cheryl Brost and Annie Sakamoto. If you don’t know about Walker yet, you should take a closer look. Her goals? “To be a better athlete, and to go out into the community and to inspire others.” Gold.

A review of her social media feed reveals someone who works extremely hard and achieves what it is she seeks to achieve. You can learn a lot just by watching and listening.

3. Diane Fu

Diane Fu is a weighlifting coach who has earned a great deal of respect within the world of functional fitness. What I like about Fu is that her social media presence is nearly 100% educational. Through her business and website FuBarbell, she is interested only in passing on knowledge. What a fine role model for young women who wish to be strong and focus on confidence and precision, rather than simply looking good in a swimsuit.

2. Lindsey Valenzuela

While a world-class athlete, CrosFitter, Gridder, and weightlifter, Lindsey is, at her core, a teacher. I have witnessed her in a one-on-one coaching situation and when she is in that moment, her focus in 100% on her student. Strip away the endorsements, the magazine covers, and the hype, and you have a down to earth, genuine person who would love nothing more than to see you achieve your goals.

She takes the inherited role of role model very seriously. Lindsey’s reputation is strength, and she has said on more than one occasional that lifting heavy weight is “probably one of the most empowering things women can do.”

And it translates into mental strength as well. Few people are as focused as Lindsey when a workout or Grid race begins. She stood her ground against a tremendous tide of backlash when she pursued a professional career in Grid. When many of her fellow athletes began pulling out of their respective Grid teams because of sponsor pressure (a subject for another day,) LV stood firm, refusing to have her career dictated by a supplement company. As a result, she emerges stronger, more respected and more focused than ever before.

1.  Valerie Voboril

Val Voboril has been a consistent top finisher in the CrossFit games since 2009. She has never made any bones about the fact that she works out once per day, and has no desire to give up her fourth grade teaching job. In fact, she is currently unable to attend the Grid finals with her team, the LA Reign in Charlotte NC, because she is teaching. Her child and family are without a doubt her priority, yet she continues to outperform athletes ten years her junior.

Listen to Val explain how she chooses to be a role model here, starting at about 3:15. But watch the whole thing, please. Because she lays down a grat foundation of perspective about winning, family, and priorities. If you are not following Val and if she is not your role model yet, she should be.

 


CF Blog September 27

WOD: “Put Him In A Body Bag, Johnny” (from 11/29/12)IMG_3455
2 Rounds
5 Manmakers (35/20)
25 Toes 2 Bar
800m Run
2 Rope Climbs
50 Double Unders

*Manmaker: Push-up, Row, Push-up, Row, Squat Clean Thruster, then with
Dumbbells Overhead do a lunge step with each leg.

***

Next weekend –Helping Haiti!

 

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

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

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

Come to Helping Haiti!

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

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

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

Partner -17 Minute AMRAP!

*TOP TEAM WILL WIN A PRIZE!!

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

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

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

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

– See more at: https://dustinhorton.com/gatsby-wp/2014/09/23/help-haiti.html#sthash.xABV8lqM.dpuf


CF WOD September 27

WOD: “Put Him In A Body Bag, Johnny” (from 11/29/12)
2 Rounds
5 Manmakers (35/20)
25 Toes 2 Bar
800m Run
2 Rope Climbs
50 Double Unders

*Manmaker: Push-up, Row, Push-up, Row, Squat Clean Thruster, then with
Dumbbells Overhead do a lunge step with each leg.


CF Blog September 28

WOD: “Kettlebell Hell”photo-38

1. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP One Arm KB Snatches (1.5/1)

Rest 1 Minute

2. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP One Arm KB Clean and Jerks (1.5/1)

Rest 1 Minute

3. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP KB Goblet Squats (1.5/1)

Rest 5 Minutes and repeat 1, 2, and 3 again.


CF WOD September 28

WOD: “Kettlebell Hell”

1. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP One Arm KB Snatches (1.5/1)

Rest 1 Minute

2. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP One Arm KB Clean and Jerks (1.5/1)

Rest 1 Minute

3. In 3 minutes compete:
25 KB Swings (1.5/1)
15 Burpees
AMRAP KB Goblet Squats (1.5/1)

Rest 5 Minutes and repeat 1, 2, and 3 again.


Sept. 29 – The Met

20140811_063251[hr] WoD 1: 3 Rounds of 15 push-up-to-plank + 30 backward lunges + 15 extreme jacks + 30 bird dogs

WoD 2: 3 Rounds of 15 wall jumps + field sprint + 15 yard sales


9.29.14: Boom

Screen Shot 2014-09-28 at 7.30.51 PM

9.29.14: AG Track @ 6pm

WOD
5x 1000m

One of the best workouts you can do to prep for a 5k race. Not too short, not too long. You have to go hard but you can’t go all out. Perfect combination of speed.


CF Blog September 29

Strength: Back Squat15175525019_7496e9f7fd
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 1×2@80%, 3×1@90%, 1×1 walkout @100%

WOD:
3 Rounds
400m Run
9 Hang Power Snatch (115/75)
12 C2B Pull-ups

***

Momma’s Quote of the Week:  “A student of life considers the world a classroom.”—Harvey Mackay 

***

Aaron’s 3rd installment of his marathon training series in the Charlotte Observer:

You Can’t Do It Alone…5 People to Thank During Marathon Training

 
Aaron and Amanda
Aaron and his wife Amanda at the finish of the OrthoCarolina Classic 10K.

Aaron Hewitt, PA-C, is a Physician Assistant with OrthoCarolina Sports Medicine and a former Assistant Athletic Trainer with the Minnesota Vikings (NFL). He will run Thunder Road on November 15 – his first and only marathon. This is the third installment of “Watch Aaron Run.” Read part one and part two.

When you run a marathon, I would argue very few people do it alone. I can be a little bull-headed and accepting that I can’t do it alone has been harder than I thought. Then I had a revelation: this isn’t all about me.

In the running sense, yes, “I” am doing all the running. I’m the one training to run 26 miles…but there are many others involved.

Running this kind of distance requires a large amount of physical (and mental) preparation. That’s why this week I wanted to touch on your running “support group.” This includes everyone from your running buddies to your spouse to your yoga teacher. Here’s a list of 5 people you need to say thank you to during marathon training!

1) Your Training Group 

I am currently training with other runners from my local gym with the shared goal of running the Charlotte Thunder Road Marathon/Half Marathon. We do a weekly sprint night together and discuss running homework for the week. As the weather gets gloomier, the days get shorter and the runs get longer, it’s nice to have this group to motivate me and holds me accountable.

One of the things that I enjoy most about training with a group is that it gives me the opportunity to run with people who push me. Sometimes I may not work to my physical limits when training solo but if I’m running with a group, it’s easier to stay motivated and challenge myself. I find it harder to quit on those group runs.

2) Your Friends and Family

There are other critical players in the support group – significant others, friends, family members…they take on the burden and make sacrifices too.

– Instead of a sharing a big bowl of fettuccine alfredo at the local Italian place, you’re recommending a lighter fare.
– Instead of tailgating for the football game, they’re going home early with you so you can run the next morning.
– We can’t go on vacation on that specific day because of a race.
– You can’t lift “legs” with your pals one day because you know in the back of your mind you have a long tempo run the next night.

3) Your Healthy Body Team

Then there is the crew that keeps your body healthy and your running on track – yoga teachers, physical therapists, running coaches, massage therapists. This team is an integral part of reaching your goal.

4) The Race Organizers

There are so many people who dedicate their time to making it a successful race. I can’t imagine how much preparation goes in planning and executing the race. From registration to the Expo to course monitoring to clock keeping to water stops…there is a huge amount of logistics and manpower required!

5) The Fans

And obviously, there are the fans cheering for you to do something amazing!

All of these people have a vested interest in your success. Make sure you acknowledge that, thank them and share in the celebration of a successful race together!

Subscribe to The Charlotte Observer.

 


CF WOD September 29

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

WOD:
3 Rounds
400m Run
9 Hang Power Snatch (115/75)
12 C2B Pull-ups


Sept. 30 – Freedom Park*

2014-09-11 16.19.52[hr] Speed: 6x Hill Sprints

WoD: 100 double unders

21-15-9 of KBs, burpees, sit-ups

100 double unders

*Meet in baseball field parking lot off of Princeton Avenue


CF Blog September 30

Strength: Deadliftphoto-39
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 4×1@80%, 4×1@85%

WOD: Partner Workout (teams of 2)
2000m Row
50 Burpees
100 Ball Slams (30/20)
10 Turkish Get-ups (1.5/1)

*one person working at a time, split up the reps as needed

***

Some good mental tips from Breaking Muscle:

5 Mental Health Secrets for Better Workouts (Athlete Journal 109)

Athlete Journal – Mature Athlete

Your mental climate during workouts is one of the most significant factors (if not the most significant factor) that will determine the level of success you’ll experience. What follows are a few of my favorite tricks and tactics for more productive gym sessions.

1. Let Go of Results and Do the Right Thing

Sometimes the desire to get a result interferes with the desire to do the right things. If you’re learning how to squat for power meets, one of your goals must be the ability to hit parallel. It’s the right thing to do. You should never let your desire to hit a big number interfere with getting to parallel. If you’re learning how to do full (“squat”) cleans or snatches, you can’t let the desire to make the lift interfere with squatting under. Instead, the goal should be to squat, whether you make the lift or not.

The “right thing” is a premise: If I do “A” it should result in “B.” Then you test the premise by doing “A” and checking your results. If the results aren’t there, your premise is flawed and in need of revision. If your premise is sound, you get the predicted result.

(By the way, one of the best premises you can adopt is: “If I put in the work, good things should happen.” Try it.)

2. Tighten up Your Shoelaces

If I knew where I picked this up I’d tell you, but I honestly can’t recall. The idea is simple –when you’re getting revved up for a big lift, tighten your laces. They’ll serve as a visceral reminder to tighten yourself up. I’ve been using this little cue for years, so I guess it must be serving me in some way.

 3. Be Careful of What You Allow to Define You

We all have flaws and limitations. It’s important however, not to give these imperfections too much credit. After all, you’re equally defined by your strengths as you are by your weaknesses. I’m personally careful about labeling myself as old, a geek, slow-twitch-dominant, lazy, or whatever rationalization I’ve been stewing over. The reasons for why you can’t are valid and they’ll always be there if you need an excuse. The reasons why you can are just as valid, although most of us don’t call upon them as often as we should.

4. Lower Your Expectations

One of the most consistently rewarding mindsets you can employ is that of lowered expectations. I know, it doesn’t sound like anything you’d pick up from a book on high-performance psychology, but allow me to explain.

Sometimes, expecting a lot out of yourself, especially when you do it all the time, can hurt more than it can help. If you frequently fail to hit the mark, mounting frustration can seriously sideline your motivation. I’m all for a hard-charging, take-no-prisoners attitude, but to be honest, it often pays to give yourself a break. Anytime you can exceed your expectations (even if they’re low expectations), you can generate a lot of enthusiasm to fuel your gym sessions. Find a happy medium when it comes to your expectations.

5. Have a Routine, Then Break It

It’s vitally important to have a set methodology in the gym – the way you mentally psyche yourself, the way you warm up, the way you take weight jumps, how you deal with misses, and so on.

It’s equally vital however, to conscientiously break your routine so that you don’t become overly dependent on it. If you always use chalk, go without it once in a while. If you always use the same exercise order, break that pattern from time to time. If you always train in the morning, do an occasional afternoon workout. Get away from needing everything to be perfect all the time. Place yourself under some unfamiliar adversity. You’ll be better off for doing so.


CF WOD September 30

Strength: Deadlift
warmup sets: 1×3@50%, 1×3@60%, 2×2@70%
working sets: 4×1@80%, 4×1@85%

WOD: Partner Workout (teams of 2)
2000m Row
50 Burpees
100 Ball Slams (30/20)
10 Turkish Get-ups (1.5/1)

*one person working at a time, split up the reps as needed


10.1.14: Partner Up

strong-crossfit-women-2

10.1.14: The Pit @ 6am

WOD
5 Rounds (Or AMRAP in 30)
Sandbag Run 400m (alternate sandbag along the way)
50 Squats
40 Burpees
30 Slam Balls
20 PlyoPushups
10 Broad Jumps

Cash Out:
800m Run


Oct. 1 – The Pit

2014-09-21 17.28.49[hr] Endurance


CF WOD October 1

Strength: Press

Look who came in to visit!Look who came in to visit!

3@65%
3@75%
3@85%

WOD: AMRAP 15
10 Power Cleans (155/105)
20 Wall Balls (20/14)
5 Muscle-ups

*MU sub (2 c2b, 2 ring dips)

***

Some rowing tips from the Tabata Times:

Why You Shouldn’t Set Your Rower to 10

by Kristy Parrish

You don’t go grab a barbell and load it up with your 1RM and start your workout there, do you? Of course not. So why do so many people set there erg to 10 and set off to row? Good question, huh? Read on and find out why setting your erg at 10 is almost never a good idea.

How the Rower Works

For starters, let’s discuss briefly how indoor rowers work, because I’m an engineer and this is my chance to be nerdy. When you think of rowing, you think of boats and rowing on the water, right? Guess how much water is used in the operation of these Concept 2 rowers[1]? That’s right — none! (Well, unless you are sweaty like me, then things might get a little damp. But I digress.)

The flywheel — and thus the rower — is constantly wanting to stop itself, constantly wanting to hit the brakes. Overcoming this deceleration is how distance and other outputs are measured.

Indoor rower doesn’t sound as cool as calling it an erg. Erg comes from the word ergometer[2], which simply means a device that measures the amount of work being performed.

You knew there was no water involved, but do you know what provides the resistance with each and every pull you make? Here’s a hint: you breathe it. Yup, air! Good ole air provides all the pulse quickening and pain inducing you could ever want, and yet always leaves you gasping for more air. Air is a tricky character sometimes.

Inside the round chamber on the rower is a device called a flywheel. A flywheel stores rotational energy. Also, the flywheel has a high moment of inertia, which is demonstrated by the difficulty/extra energy that must be spent at the beginning of your row to get the wheel spinning (i.e. you must give more torque!). The stored energy couples with this same high inertia to produce the momentum that keeps the wheel spinning after you stop pulling on the chain.

Got all that? Good.

The erg works for all people because of the flywheel. The flywheel — and thus the rower — is constantly wanting to stop itself, constantly wanting to hit the brakes. Overcoming this deceleration is how distance and other outputs are measured. To make things even more diabolical, the faster you spin the wheel, the more resistance is generated.

That leads us to the lever on the side of the flywheel house, the one numbered 1-10. This adjusts the damper on the side of the flywheel chamber. Changing the damper setting[3] changes the amount of air flow into the flywheel. And as we discussed earlier, air is what is providing the resistance on our rows.

A higher damper setting brings more air into the housing, which means there is more resistance for the wheel to spin against. Also, more air will slow the wheel down quicker, meaning you have to do more work to accelerate the wheel on your next pull.

As you might expect, a lower setting allows less air, which makes spinning easier — in other words, the opposite of the above paragraph.

So… rowing with a damper setting at 10 gives a better workout than setting it at 6, right?

No.

No!

No!!!

Finding the Proper Damper Setting

If you’re someone who automatically puts the damper setting at 10 because you think that will give you the best workout, stop. If you’re a coach who automatically puts the damper setting at 10 because you think that will give your athletes the best workout, stop.

Your lower back may be more susceptible to injury at a higher setting if your form isn’t great. And most of us probably don’t have perfect rowing form.

First, you’re wrong. Second, you might be promoting injury to occur. Third, you’re probably not achieving the best results at 10.

Picture it this way: A 10 setting would be a barge. Not very nimble in the water, takes a lot of work to move it. A 4-5 would be a kayak or a boat that was made to race and move through the water. A 1 would be Jesus and you’d basically be walking on water with no resistance.

However, once you get a barge moving, it moves. It takes a lot longer to slow down. You have to keep rowing in a kayak or you’ll start to slow pretty quickly. (Inertia, people!)

On the erg, a higher setting damper requires more work to move the wheel because of resistance. The rower measures that accordingly and the result is you go “farther” in your digital distance. A lower damper setting may take two strokes to equal the distance of one stroke done at a 10 damper, but the load on muscular strength per pull will be less with the lower. And no, in this situation 2 pulls at lower damper does not exactly equal one pull at higher damper.

What happens when you lift heavier weight for high reps? There is a greater chance for form to break down. What happens when form breaks down? Injuries become more prevalent. The same philosophy holds true with the erg. Your lower back may be more susceptible to injury at a higher setting if your form isn’t great. And most of us probably don’t have perfect rowing form.

So the question becomes What damper setting should you use? The answer is: Let the erg tell you!

I’m no expert, and there honestly doesn’t appear to be an expert on damper setting. There are recommendations, however, and I’ll explain those now.

There’s a thing called drag factor that you can measure on your erg.[5] Turn the display on (or reset it) to bring up the main menu. Select the display drag factor option. Row for a little bit, at least 10 strokes going at whatever you consider your normal (not sprint) pace to be. The drag factor will calculate for you.

Again, I’m not an expert and I’m not a coach… yet[6]. But consensus that I’ve researched says there is no need for anyone (non-professional) to have a drag factor over 130. Beginners may want a drag factor under 100. Someone who has been working out for a while and is comfortable on an erg will probably be around 110-120 for their drag factor.

So row a dozen or so pulls and see how it feels. If the drag factor reads too high or low, then adjust the damper and do it again. Compare your new drag factor to your old one, and most importantly, compare how you feel between the two. Each person will be different. Most people will probably end up with a damper setting between 3 and 7. Not 10.

Rowing with too high of a drag factor can be detrimental to your workout and could lead to injury. Using the correct drag factor focuses on developing good technique, improved coordination skills, and ensures the optimum biomechanical and physiological response.

Now get out there and properly row row row your boat erg!

 


CF WOD October 1

Strength: Press
3@65%
3@75%
3@85%

WOD: AMRAP 15
10 Power Cleans (155/105)
20 Wall Balls (20/14)
5 Muscle-ups

*MU sub (2 c2b, 2 ring dips)