September 2 – Freedom Park

20150428_062155


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

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


CF Blog September 2

Skill:FullSizeRender-14
Handstand work (walks/HSPU/strict HSPU/freestanding HS)

WOD:
4 rounds
400m run
15 HSPU
2 Rope climbs


*Labor Day Hours*
8, 9:30 and 11am only
***

Lots of PRs on the board so far this week!  Make sure you get in on Thursday to test your Deadlift PR!!!


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CF Blog September 3

Strength:

Deadlift-day & TBTDeadlift day…#TBT

Deadlift 1RM

WOD:
AMRAP 9
10 Pull-ups
10 push-ups
20 Abmat sit-ups

***

*Labor Day Hours*
8, 9:30 and 11am only

***
Lots of PRs on the board so far this week! Make sure you get in on today to test your Deadlift PR!!!
***

*Some Housekeeping Items*

*Please make sure you check in.  If you are doing Open gym, you still need to check in!

*Please try to arrive for class on time. We know sometimes things happen – traffic, last minute calls, kids – we get it.  Just keep in mind, we have a lot to fit in to an hour – warm-up, strength/skill, WOD, and sometimes even a cash out.  Arriving on time ensures that we can get through the day’s agenda without having to wait on someone at any step along the way.  If you’re going to be more than 5-10 minutes late, please consider coming to another class or utilizing the many Open Gym hours that we have.

*Please wipe off all equipment when you’re done.  Everything.  Mats, balls, pull-up bars, olympic bars, Kbs, DBs, etc.  General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up! 

umm…chalky grossness

*Please return equipment to it’s proper place.  If you’ve borrowed equipment from the Pit – dumbbells, slam balls, kettle bells, medicine balls, etc. – please make sure it gets back to the Pit.

Thanks!


September 3 – The Pit

20150205_064241


500m Row. 100 Squats. 500m Row. 100 Push-up 2 Plank. 500m Row. 100 Step Ups. 500m Row. 100 Kayaks. 500m Row.


September 3 – The Pit

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How often should you run?

Best US tourist attractions you’ve never heard of

100 years of arm bars

Be a better human

You are not eight years old

Dog memes

Profound thoughts

Parenting done right

Feud explained via emoji

Shadiness at Yelp

[hr] 500m Row. 100 Squats. 500m Row. 100 Push-up 2 Plank. 500m Row. 100 Step Ups. 500m Row. 100 Kayaks. 500m Row.


September 4 – Freedom Park

IMG_1304[hr]

5 Rounds – 10 push-ups, 20 KB swings, 30 jump ropes

Lake Run

5 Rounds – 10 extreme jacks, 20 KB SDHP, 30 sit-ups


CF Blog September 4

Speed:

Deadlift PR fun!Deadlift PR fun!

6x200m sprints

WOD (courtesy of Pat Sherwood) :
21-15-9
power clean (135/95)
front rack lunge
push press

***

*Labor Day Hours* 8, 9:30 and 11am only

***

*Some Housekeeping Items*

*
*Please make sure you check in. If you are doing Open gym, you still need to check in!
*
*Please try to arrive for class on time. We know sometimes things happen – traffic, last minute calls, kids – we get it. Just keep in mind, we have a lot to fit in to an hour – warm-up, strength/skill, WOD, and sometimes even a cash out. Arriving on time ensures that we can get through the day’s agenda without having to wait on someone at any step along the way. If you’re going to be more than 5-10 minutes late, please consider coming to another class or utilizing the many Open Gym hours that we have.
*
*Please wipe off all equipment when you’re done. Everything. Mats, balls, pull-up bars, olympic bars, Kbs, DBs, etc. General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up!
*
*Please return equipment to it’s proper place. If you’ve borrowed equipment from the Pit – dumbbells, slam balls, kettle bells, medicine balls, etc. – please make sure it gets back to the Pit.
Thanks!
*

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September 7 – Labor Day

20141010_072354[hr] No Bootcamp in honor of the Labor Day Holiday. Have fun and be safe!


CF Blog September 5

WOD:FullSizeRender-15
2000m row
100 wall balls (20/14)
80 burpees
60 box jumps
40 db push press (35/25)
20 renegade rows* (35/25)
400m medball run (20/14)

*push-up, row, row = 1 rep

***

*Labor Day Hours* 8, 9:30 and 11am only

***

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CF Blog September 6

Skill:IMG_7221
Pistols
*if you have pistols, 3x max reps

WOD:
10-8-6-4-2
Ring Dip
2-4-6-8-10
Ring Row
*200m Run after each round

***

*Labor Day Hours*
8, 9:30 and 11am only


CF Blog September 7

WOD:IMG_7219
AMRAP 20
20 KB Swings (1.5/1)
20 KB Front Rack Step-ups* (10 in Right Front Rack, 10 in Left Front Rack)
20 Abmat Sit-ups
20 Box Jumps*
400m Run

*use box height – where when you put your foot on top of the box the
crease of the hip is just above the knee.

***

Momma’s Quote of the Week: “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”—Derek Jeter

***

*Labor Day Hours* 8, 9:30 and 11am only


September 8 – Freedom Park

IMG_1357[hr] 50 Hip Thrusters
50 Sit-ups
50 Dips
50 Push-ups
50 Squats
EMOM – 2 burpees


CF Blog September 8

Strength: IMG_1206
Front Squat 5×3 @60-70% of Back Squat 1RM

WOD:
8 Rounds
3 Hang Power Cleans (155/105)
20 Double Unders
5 Strict Chin-ups

***

If your fitness goals include becoming a better Olympic lifter, check out this article from Catalyst Athletics:

WHY WEIGHTLIFTERS SHOULD FRONT SQUAT WITH A CLOSED FIST INSTEAD OF TWO FINGERS
MATT FOREMAN

 

Question: If you’re an Olympic weightlifter, why do you include front squats in your training?

Answer: You include front squats in your training to improve your performance in the clean and jerk.

Got it?

Now…here’s something you need to know. Front squats are important for two main reasons:

1) They improve the athlete’s leg strength.

2) They improve the athlete’s torso posture and upper body strength in the front rack position of the clean.

When I use the phrase “improve upper body strength,” you automatically think about lifting exercises that involve movement of the arms. Presses, rowing exercises, etc. However, you need to understand the front squat is a developer of the stabilizer strength needed in the shoulders, arms, upper back, and chest that are required to hold a heavy clean in the proper position. Even though your arms are basically immobile during a front squat, everything from the waist up is contracting hard to keep the bar in the correct position. Hence…strength is being developed in those muscles. It’s just not movement-based strength.

When you see people do front squats, you often see them just hooking two fingers under the bar instead of making an effort to keep a closed hand on it. This is a lazy habit that develops because it’s easier to front squat this way. If you’ve ever done front squats, you know exactly what I’m talking about. I don’t need to explain it with a bunch of physiological mumbo jumbo. Maintaining a closed (or almost closed) fist on the bar makes front squatting a lot tougher.

This is where a problem can easily develop. When you front squat with two fingers, there’s a much higher possibility of your upper back rounding forward. Letting those hands relax and fingers pop off the bar often leads to the “turtleback” position. You understand that term, right? You’ve probably seen it. It’s what happens when athletes catch heavy cleans in the bottom positon and their upper back rounds forward, giving them that turtle-shell appearance.

Turtlebacking is a technical problem. It can lead to inefficient cleans and, most likely, problems with the jerk because the athlete will have almost no chance of jerking a massive weight from a hunched-shoulder position. To make heavy jerks, you need to have that wide shoulder spread that makes it look like the bar is sitting on a big shelf.

Continue reading…


Endurance September 8

WOD 9-8-15
“LSD” (Long Slow Distance )

400m warm up, stretch

4 mile run


September 9 – Freedom Park

IMG_1333[hr] ‘Griff’
800m run
400m backwards run
800m run
400m backwards run

Cashout: Max Unbroken jump rope singles


CF Blog September 9

Strength: FullSizeRender-16
Push Press 2-2-2-2-2

WOD: “CFFB Fight Gone Bad” (from 2/15/14)
3 Rounds of 1 Minute at Each Station
Ball Slams (30/20)
KB Swings (2/1.5)
Lateral Plyo Skier Hops
DB Push Press (45/30)
Row (Calories)
Rest 1 Minute

***

It’s starting to become mainstream knowledge…check out this article from Eat Local Grown:

Scientists Officially Link Processed Foods To Autoimmune Disease

The modern diet of processed foods, takeaways and microwave meals could be to blame for a sharp increase in autoimmune diseases such as multiple sclerosis, including alopecia, asthma and eczema.

Junk Food Diets
A team of scientists from Yale University in the U.S and the University of Erlangen-Nuremberg, in Germany, say junk food diets could be partly to blame.

‘This study is the first to indicate that excess refined and processed salt may be one of the environmental factors driving the increased incidence of autoimmune diseases,’ they said.

Junk foods at fast food restaurants as well as processed foods at grocery retailers represent the largest sources of sodium intake from refined salts.

The Canadian Medical Association Journal sent out an international team of researchers to compare the salt content of 2,124 items from fast food establishments such as Burger King, Domino’s Pizza, Kentucky Fried Chicken, McDonald’s, Pizza Hut and Subway. They found that the average salt content varied between companies and between the same products sold in different countries.

U.S. fast foods are often more than twice as salt-laden as those of other countries. While government-led public health campaigns and legislation efforts have reduced refined salt levels in many countries, the U.S. government has been reluctant to press the issue. That’s left fast-food companies free to go salt crazy, says Norm Campbell, M.D., one of the study authors and a blood-pressure specialist at the University of Calgary.

Low-Fat Products & Bread
Many low-fat foods rely on salt–and lots of it–for their flavor. One packet of KFC’s Marzetti Light Italian Dressing might only have 15 calories and 0.5 grams fat, but it also has 510 mg sodium–about 1.5 times as much as one Original Recipe chicken drumstick. (Feel like you’re having too much of a good thing? You probably are.

Bread is the No. 1 source of refined salt consumption in the American diet, according to the Centers for Disease Control and Prevention. Just one 6-inch Roasted Garlic loaf from Subway–just the bread, no meat, no cheeses, no nothing–has 1,260 mg sodium, about as much as 14 strips of bacon.

How Refined Salt Causes Autoimmune Disease
The team from Yale University studied the role of T helper cells in the body. These activate and ‘help’ other cells to fight dangerous pathogens such as bacteria or viruses and battle infections.

Previous research suggests that a subset of these cells – known as Th17 cells – also play an important role in the development of autoimmune diseases.

In the latest study, scientists discovered that exposing these cells in a lab to a table salt solution made them act more ‘aggressively.’

Continue reading…


September 10 – The Pit

IMG_1225[hr] Prowler Push X 8
6 x 500m row with 2 min rest between sets


September 10 – The Pit

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Head vs. Heart

Alton Brown has had it with foodies

20 paintings that Literally. Can’t. Even.

Barista B*tching

Genius NSFW tweets about #kimdavis

Target continues to get better and better

True Size Map

10 Things to do before International Travel

World’s 10 most expensive houses

Which country most closely matches your drinking behavior?

[hr] Prowler Push X 8
6 x 500m row with 2 min rest between sets


CF Blog September 10

FullSizeRender-17

WOD 1:
5 Rounds
12 Wall Balls (20/14)
12 Toes 2 Bar

Rest 5 Minutes

WOD 2:
5 Rounds
12 Calorie Row
12 Burpee Box Jumps (24/20)

***

THE PINK LADY FIRE TRUCK PULL

*
September 13th, 2015 :: 11am – 5pm
Mattie’s Diner : 915 Hamilton Street

Join in the fun by putting together a team to pull the biggest, pinkest thing we could find – the Charlotte Fire Department’s Pink Lady Fire Truck!

Teams will consist of 8 members who can compete in one of 3 categories: all male, all female, or co-ed. Co-ed must have at least 2 females in the group.

We will have lots of activities for the kids in your lives, so drag them along for the pull. There will also be an area with vendors, music, and other sorts of mayhem.

The cost for each team is $160 with all proceeds benefiting “Cops 4 the Cure”, a non-profit organization formed to support those fighting for their lives as the result of cancer or some other life threatening disease.


September 11 – Freedom Park

IMG_1686[hr] Partner WoD: 4×8 min AMRAP Sandbag Hill ‘Run’/Core (with 2 min rest between rounds)
1. Over the Shoulder Carry / Plank
2. Side-Hip Carry / Six inches
3. Over the Back Carry / Left Side Plank
4. Front Carry / Right Side Plank


CF Blog 9/11

Strength/Skill:

Image courtesy of:http://www.google.com/url?sa=i&rct=j&q=&esrImage courtesy of: Quotesgram.com

Single Leg Deadlift 4×6 ea. leg

WOD:
3 Rounds
10 Power Snatch (95/65)
400m Run
10 Ring Dips

***

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” — President Obama in a 2011 radio address.

*

Check out a few cool upcoming events:

Next week:

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*

October 4th

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CF Blog September 12

WOD:FullSizeRender-18
2 Rounds
30 Air Squats
20 Push-ups
30 Sit-ups (abmat)
20 Pull-ups
30 Ball Slams (30/20)
20 Box Jumps (24/20)

Finish w/800m Run

***

Check out a few cool upcoming events:
Next week:
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*
October 4th

IMG_3729-1


CF Blog September 13

Skill: FullSizeRender-19
Pull-ups, Chin-ups, Muscle-ups (bar or ring) – 10-15 minutes to work on and/or practice technique.

WOD:
500m Row
21 DB Thrusters (35/20)
42 Double Unders
500m Row
15 DB Thrusters (35/20)
30 Double Unders
500m Row
9 DB Thrusters (35/20)
18 Double Unders


September 14 – The Met

20150202_063147[hr] WoD 1: 21-18-15-12-9-6-3 of lunges + extreme jacks + yard sales
WoD 2: 4 Rounds of 1 minute wall sits + 1 minute plank


CF Blog September 14

Strength: FullSizeRender-20
Back Squats 2×10 @70%

WOD: (adapted from linchpin)
2-4-6-8 Bar Muscle-ups*
8-16-24-32 Wall Balls

*1 C2B + 1 Ring Dip

***

Momma’s Quote of the Week: “The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”—Ken Doherty

 

***

Check out a few cool upcoming events:
Next week:

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First weekend in October:

IMG_3729-1


September 15 – Freedom Park

IMG_0186[hr] 20-19-18…to 1 Push-ups with long hill run between sets
Cashout: 5 x 10 hollow rocks and back arches


CF Blog September 15

Speed: FullSizeRender-21
Sprints
2x25m
4x50m
6x10m Flying Starts

*

WOD: “Diane”
21-15-9
DeadLifts (225/155)
HSPU

***

Good read from Barbell Shrugged:

It’s not about how you feel

By Dr. Lenny Wiersmayell

how often do you make up your mind about how you’ll perform in a workout before you even touch your first piece of training equipment? My guess is that it happens more than you realize.

When you train, you can become hypersensitive about how you feel, in almost every sense of the word and in every phase of a performance – before, during, and after.

My goal in this article is to simply raise your awareness. Judging the way you “feel” can create a self-fulfilling prophecy that can alter your actual performance, sometimes for the better, but often for the worse. I also hope to convince you that, while it would be nice to feel great all the time, doing so is not only unrealistic but, more importantly, not a prerequisite to performing well.

Part of the mindset of all great performers needs to be this – It doesn’t matter how you feel. It’s about how you perform.

 

The Self-Fulfilling Prophecy

Perhaps you think that “feeling well” is a prerequisite to doing well. You can probably think back to a time when you started your warm-up really loose and powerful and, subsequently, had a phenomenal performance. But was it because you felt good? You can also probably think of a time when you started your warm-up and felt sluggish, sore, or just tired and, subsequently, had a really poor performance. Was that really because you felt bad?

The constant temptation is to establish causal connections between how you feel and how you perform. But I don’t think this is the case. You don’t perform well because you feel well. You perform well because feeling well increases your confidence, changes your emotions positively, and gets you excited to train. In essence, you performed well because you made the decision to do so.

The same thing happens when you feel sore or tired, in that these perceptions often lead to negative thinking, decreased motivation, and the development of excuses. You then performed poorly because you made the decision to do so. You changed your approach. With few exceptions, I do believe it is as simple as that.

The truth is that an athlete is capable of having a great performance even though he or she feels far from that leading up to it. And I have a theory that when we look back on our best performances we tend to do so with rose-colored glasses, so excited about our performances that we selectively forget how bad we may have felt going into them. Conversely, when we perform poorly we often try to find a reason for the poor performance and are more likely to recall that we may have not felt great leading up to it, again establishing a causal connection.

Continue reading…


September 16 – Freedom Park

IMG_0993[hr] 1 x 15 dips + 800m run
2 x 10 dips + 400m run
2 x 5 dips + 200m run
Full recovery between efforts
BONUS: 50 anytime burpees


CF Blog September 16

WOD: 12011230_10153532898360568_7191309714009590784_n
Partner Workout
800m Med Ball Run (20/14)
100 KB Swings (1.5/1)
100 Push-ups
100 Abmat Sit-ups
100 Box Jumps (24/20)
6 Rope Climbs*
800m Med Ball Run (20/14)

*partners run together switching the ball as needed
*one person working at a time on movements
*rope climbs can be completed at anytime during the workout

***

Great job on all of the “Diane” PRs yesterday!!!  

***

If you’re looking for something fun to do this weekend, check out this awesome event going down on Saturday!

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September 17 – The Pit

20150129_064319[hr] AMRAP 30
750m row
15 plyo ski jumps
15 KB swings
1 rope climb OR 5 pull-ups


September 17 – The Pit

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FINALLY. A middle finger emoji.

Golden Girls

The Mission E concept

Websites to learn something new

Thrilling Trails

Trick yourself into getting rid of clutter

Stevie Wonder carpool karaoke

Farecasting

Mobiles in the bedroom

Don’t blow your top

[hr] AMRAP 30
750m row
15 plyo ski jumps
15 KB swings
1 rope climb OR 5 pull-ups


CF Blog September 17

Strength: FullSizeRender
OHS 3-3-3-3 @~50-60% of your Back Squat 1RM

WOD:
AMRAP 10
10 Power Snatch (95/65)
15 Calorie Row

***

This Saturday!  Check it out – should be a fun event!

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September 18 – Freedom Park

IMG_1255[hr] 800m run + 40 squats + 20 sit-ups + 20 bird dogs
400m run + 30 squats + 15 sit-ups + 15 bird dogs
200m run + 20 squats + 10 sit-ups + 10 bird dogs


CF Blog September 18

Strength: FullSizeRender-2
Cleans 1-1-1-1-1-1-1

WOD:
5 Rounds
5 Power Cleans (155/105)
10 K2E
15 Ball Slams (30/20)

***

Good read from the CrossFit Journal:

SUGAR AND DIABETES: MYTHS AND MISLEADINGS

The ice cubes clinking against the glass. The bright beads of condensation promising relief from the Ohio humidity; the refreshing zing. Sean Buchan loved sweet tea.

“The sweeter, the better,” the 40-year-old said.

He was open to alternatives. Mountain Dew or root beer—four to five cans each day—hit the spot just as well.

“I figured my options were to drink that or drink water, and I’m not much of a water drinker,” Buchan said.

That changed May 28, 2014, the day Buchan, a nurse and retired U.S. Army specialist, was diagnosed with Type 2 diabetes. Lab results from an unrelated blood test revealed a blood glucose level of 9.2 percent. Normal levels are within 4.5 to 6 percent, according to the Mayo Clinic in Minnesota. Buchan’s doctor prescribed daily doses of metformin, saxagliptin and glipizide—medications designed to decrease the amount of glucose the body absorbs from food and increase the body’s production of and response to insulin.

For Buchan—who weighed 262 lb. at 5 feet 11 inches and hadn’t regularly exercised since his Army days in 2005—the diagnosis was a wake-up call. As a nurse, he administered care for diabetics fighting blindness, amputation and death each day, but he never gave his sugar habit a second thought.

“I had the mentality of, ‘It could never happen to me.’”

Buchan added: “It was kind of my coming-to-Jesus moment. When I got home, I said to my wife, ‘I have got to change the way I eat.’”

Sweet Scourge

Diabetes is a disease in which blood glucose levels become elevated as a result of the body’s inability to produce or respond to insulin, a hormone necessary for the regulation of sugar in the bloodstream. The disease appears in two primary forms: Type 1 and Type 2. Type 1 diabetes is an incurable autoimmune disease in which the body’s immune system attacks insulin-producing cells in the pancreas, resulting in little or no production of insulin. Usually diagnosed during adolescence, Type 1 diabetes is regarded as genetic.

Type 2 diabetes occurs when the body becomes resistant to the effects of insulin or doesn’t produce enough. Both Type 1 and Type 2 diabetes have been linked to complications that include heart disease, stroke, blindness, kidney failure, nonalcoholic fatty liver disease and amputation.

Of the 21 million people diagnosed with diabetes in the U.S. in 2012, Type 1 accounts for 5 percent, according to the U.S. Centers for Disease Control and Prevention. Type 2 makes up the majority, at 90-95 percent.

If the tales of the living don’t convince, perhaps those of the dead will.

“Over 40 percent of death certificates now list diabetes as the cause of death, up from 13 percent twenty years ago,” wrote Dr. Robert Lustig, professor of pediatrics at the University of California, San Francisco and physician at UCSF Benioff Children’s Hospital, in “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity and Disease.”

“Sugar is more dangerous than its calories. Sugar is a toxin. Plain and simple.”

—Dr. Robert Lustig

The problem isn’t the United States’ alone, however. In 2014, United Nations (U.N.) member states pledged to “intensify efforts towards a world free of the avoidable burden of non-communicable diseases, which claims the lives of 36 million people each year” in response to what it calls a “global epidemic of non-communicable diseases” including cardiovascular diseases, cancers, chronic respiratory diseases and diabetes.

Costs related to these diseases will surpass $7 trillion between 2011 and 2025 in low and middle-income countries alone, according to the U.N.

Unlike Type 1 diabetes, Type 2 is considered to be the result of both genetic and lifestyle factors. The question, then, is what kind of lifestyle factors are to blame?

Because the rise of Type 2 diabetes has historically appeared in concert with the rise of obesity, the two conditions are nearly inextricably linked in popular science and industry vernacular. More than 1.9 billion adults worldwide were overweight in 2014, 600 million of whom were obese, the World Health Organization reported.

But the math doesn’t add up anymore.

In a groundbreaking 2013 study titled “The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross-Sectional Data,” Lustig—along with scientists from Stanford University; the University of California, Berkeley; and the University of California, San Francisco— reported that “at a population level, however, obesity does not fully explain variations and trends in diabetes prevalence rates observed in many countries … several countries with high diabetes prevalence rates have low obesity rates, and vice versa.”

In “Fat Chance,” Lustig wrote, “Being thin is not a safeguard against metabolic disease or early death. Up to 40 percent of normal-weight individuals harbor insulin resistance—a sign of chronic metabolic disease—which will likely shorten their life expectancy.”

The statistics came as no surprise to Dr. David Cavan, director of policy and programs for the International Diabetes Foundation (IDF) and former consultant physician at the Bournemouth Diabetes and Endocrine Centre in the U.K. The IDF, which represents more than 230 diabetes associations in 170 countries and territories, reports 75 million people living with diabetes in southeast Asia and 37 million in middle-east and north Africa.

“In the Western world, the increase in Type 2 diabetes does correlate very well with the big increase in obesity that has occurred,” Cavan said. “But if we go to some places in Asia, or in the Far East, or in Africa, a large number of the cases of Type 2 diabetes are occurring in people who are either not overweight or they are not significantly overweight, so we have to find an explanation that is not just calories.”

The culprit? Sugar, Lustig said.

“Sugar is more dangerous than its calories,” Lustig wrote in his book. “Sugar is a toxin. Plain and simple.”

Continue reading…

***

Tomorrow:

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CF Blog September 19

WOD:FullSizeRender-5
5 Rounds
15 Push Presses (75/55)
15 Front Squats (75/55)
400m Run
10 Pull-ups
25 Double Unders

Cashout:
3 rounds
10 back extensions
20 Paloff Presses (10 ea. side)
30 banded good mornings
40 sec plank hold (front plank)

***

Coming soon….Breast Cancer Awareness Month, Bring a Friend Day – make sure you peep the blog on Monday!!!

***

Looking for something to do today?  Check it out:

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CF Blog September 20

Skill 1: Turkish Get-ups 5-5-5 (ea. side)

Skill 2: Max Distance Overhead Ball Toss (30/20) *on turf in PIT – 4 attempts

Skill 3: Max Distance Broad Jump – 4 attempts

Speed: Max Effort 1K Row

Post WOD:
Trainer Led Group Stretch


September 21 – The Met

IMG_1651[hr]

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

Cashout: Core Work


CF Blog September 21

Strength: IMG_7327
Back Squat 3×8 @75%

WOD:
AMRAP 12
10 T2B
8 Front Rack Alt Lunge (135/95)*
6 Burpee Box Jump (24/20)
*30-40% of 1RM Back Squat

***

Momma’s Quote of the Week: “Perfection is not attainable, but if we chase perfection we can catch excellence.”–Vince Lombardi

***

Ultimate Announcements:

*Bring a Buddy Day*

On the FIRST WEDNESDAY* of each month we invite you to bring a friend in to any class time to show him/her what we do here at Ultimate.  Please make sure they arrive 5 minutes early to fill out a waiver.
*for programming and safety reasons, this is JUST for the 1st Wednesday of each month

*

*October – Breast Cancer Awareness Month*

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

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

*A limited number of “UCF Save Second Base” tees and tanks are still available.  They are $25 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.

***

IMG_7328

Congrats to Tricia and Joe – our UCF participants in the Barbells and Brews competition this weekend!!

Tricia P. walked away with a bronze medal and an all-time PR in the Snatch and Clean & Jerk.  

From Mie:

“This girl (Tricia) kicked butt!  And Joe did great too!  Not only did he host the meet and keep everyone happy with delicious beer, he competed between all his running around and also had an all-time PR in his Clean and Jerk and had a meet PR in his Snatch and Total.  Congratulations to these UCF badasses!!!”


Endurance 9/22

WOD 9-22-15 FullSizeRender-8

“Tempo Day” (a 5k deconstructed)

800m warm up, stretch

(1:1 Run/Rest ratio)

200m
400m
800m
1600m
800m
400m
200m


September 22 – Freedom Park

IMG_1078[hr] WoD1: 10 Rounds of 10 Lunges, 10 Yard Sales, 10 Extreme Jacks, 10 Plank Jacks, Broad Jump back to start.
WoD2: 10 Hill Sprints – 1 per minute for 10 mins.


CF Blog September 22

Strength: image1
Jerk 1-1-1-1-1

WOD:
EMOM 16
Odd: 3-5 Power Snatch (135/95)*
Even: 35 Double-Unders
*goal is TnG w/ good form

***

Last weekend, Bo participated in the 9/11 NYC GORUCK challenge!  He was kind enough to share his experience with us.  Check it out!

*

9/11 NYC GORUCK Challenge
Back in March a buddy asked if I would be interested in doing a GORUCK Tough Challenge event in NYC over 9/11. I’d heard about these events before and thought participating in one in NYC over 9/11 to memorialize the fallen would be an interesting experience.

What it is:
For those who haven’t heard of a GORUCK, it is first and foremost NOT a race. It is a 10-13 hour team event lead by current and former U.S. Special Forces members (AKA Cadres) to give civilians a small taste of a day in the life of Special Forces training. During the overnight event, we worked as a team to accomplish physical and mental challenges set forth by the Cadre while carrying a weighted ruck sack (30 pounds for me). In addition to individual weight carried, each person on our team took turns carrying a 25 pound fire hose that was at the World Trade Center after the attack.

The NYC challenge:
The evening began with the Cadres giving us the warning that “this isn’t a Warrior Dash…. it is not a color run….” I was pumped at that point and thought “EEF yeah let’s do this!” And with that….

Team Leaders (TL) and Assistant Team Leaders (ATL) were chosen amongst participants and given the assignment of ensuring the group carried out the Cadres’ orders, beginning with personal training (PT) during roll call. PT included, but was not limited to, sprints, bear crawls, push-ups, planks, flutter kicks, squats, jumping jacks, 8 counts, duck walks, partner carries, swings with rucksack, thrusters with rucksack, overhead walking lunges. Next, a 90 minute “welcoming party” took place in the form of 7 rounds of 15 minutes each of various PT movements, formation forming, and rolling around in the mud. And then the real fun began….

Throughout the night we carried a couch and half of a telephone pole around mid and lower Manhattan, got in the East River (on top of getting soaked and being sandy, I either obtained a flesh eating bacteria or will be growing a third ear – only time will tell), Indian runs, sandbag carries, and sprints. We finished around 11am at Ground Zero, 1 World Trade, and the 9/11 memorial.

Take Aways
1. I now have a greater appreciation for the men and women who served in the armed forces as well as those who put their lives on the line to save others, including the police force, firemen and EMTs. Their ability to perform is not judged on their max squat or how fast they can run a mile. They do those things in life threatening situations, in full dress and weighed down to help keep our country safe and save lives.
2. The importance of team work and the value of positive motivation should not be overlooked. While I was the TL on the last event, which was to get our platoon from Madison Square Park to 1 World Trade Center, I learned quite a bit. This was the last push before we finished. Everyone was physically exhausted, beat up and still wet and sandy. The task seemed simple: get from point A to point B in a time limit not communicated to us. Morale was low and fatigue had long since set in. Cheering everyone on, high-fives, and simple words of encouragement really paid off. The platoon began to encourage each other, and it no longer became the sole task of the TL and ATL. Shortly after that, I noticed that the ATL and I were no longer assigning people to carry the fire hose and water jugs; people were stepping up on their own to carry the burden and were looking out for each other.
3. We can all be better people by thinking of others before ourselves.

Advice
1. Buy quality gear. If your gear sucks, you will suffer more.
2. Early teamwork is key. As is signing up with a friend or group of friends.
3. This is not a race. There is no prize for finishing first.

*

Awesome job, Bo!!!


September 23 – Freedom Park

20150429_062506[hr] Reverse Cindy w/ Hill Sprint
AMRAP 20min: 15 Squats, 10 HR Push-ups, 5 Bar Rows (w/Hill Sprint every 5 Rounds)


CF Blog September 23

Strength: IMG_7338
Deadlifts 4×4 @80%

AMRAP 20 (2 person teams)

1000m row
30 Burpee over (lateral) partner (partner is holding a plank)
30 Box Jumps (24/20)
400m run
*break-up as needed
*runs done together

***

Ultimate Announcements:

*Bring a Buddy Day*

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

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

*October – Breast Cancer Awareness Month*

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


September 24 – The Pit

IMG_1028[hr]

Strength: TGU 2 x 5 WoD 1: Max Effort 1000m row

….Rest two minutes….

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


September 24 – The Pit

untitled (11)

Strength: TGU 2 x 5
WoD 1: Max Effort 1000m row
….Rest two minutes….
WoD 2:
21-15-9 of KBS, Box Jump, OHWL, 100 jump rope singles

RANDOM NOTES IS HEEEE-ARE!

Where is Caballa Blanco now?

Becoming Edible

What is Success like?

Bragging Rights

“Plymouth Rock landed on us”

Another Season of Flavor


CF Blog September 24

Strength: FullSizeRender-9
Bulgarian Split Squats 8-8-8 ea. Leg*
*can use dumbbells in each hand or barbell on back – just be careful with bench if using a barbell
(https://www.youtube.com/watch?v=2C-uNgKwPLE)

WOD:
“Fran”
21-15-9
Thruster (95/65)
Pull-ups

Cash-out: 2 min Cumulative L-Sit

***

It’s Fran day at UCF!

Fran is one of the most well known WODS in the CrossFit world. A simple 21-15-9 couplet that is deceivingly hard – it is no coincidence that she often rears her ugly head in competitions. Because almost every crossfitter has completed the infamous WOD, Fran also serves as a marker of individual progress.

If you’re planning on completing the WOD today, check out some of the following tips on how to improve your Fran time:

1. Keep pushing. This WOD is meant to be completed in under 10 min (elite athletes will complete in under 3:00), try not to stop moving and don’t try to catch your breath… It won’t happen. Just push through the pain and know that it will be over soon.
2. Try to do at least the first round unbroken. If you can’t do the first round of thrusters unbroken at the prescribed weight, scale back to a weight that you can.
3. Have a game plan. Understand the rep scheme and plan ahead how you want to break things up. The round of 15 tends to be one of the most mentally challenging rounds – be aggressive and stay positive through this one.
4. Thrusters – keep your core tight and maintain contact with the bar to your chest/shoulders through the front squat portion of the movement. Anytime the bar gets out in front of you, you create additional difficulty and work for yourself- don’t do that! Fran is hard enough as it is.
5. If you have butterfly pull ups, use them!


September 25 – The Pit

IMG_0572[hr] FRIDAY:
STRENGTH: Prowler 5×2
WOD1: AMRAP 8 of 50 Lateral Burpees (over ball) + as many Ball Slams as possible
WOD2: AMRAP 8 of 40 DB Push Press + 30 Renegade Rows + as many Air Squats as possible


CF Blog September 25

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

WOD:
4 RFT
9 Power Clean (155/105)
15 Push-Ups (HR)
21 Abmat Sit-Ups
200m Run

***

Please welcome to the Ultimate Family,
Sloan Kathryn Lewis

FullSizeRender-10
Sept. 9th 2015
5lb 12oz

Congrats, T & Brad!

***

 

 


CF Blog September 26

WOD:
For Timeimagejpeg_0
800m run
50 KBS (1.5/1)
50 Double-Unders
40 OHS (95/65)
40 Pull-ups
30 Push-Press (95/65)
30 Box Jumps (30/24)
20 GHD Sit-Ups
20 HSPU
400m DB Farmers Carry (35/25)

***

*OPEN GYM Saturdays* 

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


CF Blog September 27

WOD: IMG_3765
For Reps
3 Rounds
AMRAP 3
Burpees
Rest 1 min
AMRAP 2
Double-Unders
Rest 1 min
AMRAP 1
Ball Slams (30/20)
Rest 1 min


September 28 – The Met

FASTMONDAY AT THE MET:

WoD: 5 Rounds of 10 Burpees + 10 Squats + 10 Push Ups + Parking Lot Sprint


CF Blog September 28

Strength:
Front Squats 1-1-1-1-1-1-112049103_10153012491621493_2100255254228524940_n

WOD:
AMRAP 12
3 Power Cleans @55% of 1RM
1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

***

Momma’s Quote of the Week: “Follow your bliss and the universe will open doors where there were only walls.”—Joseph Campbell

***

Congrats to our Charlotte Half-Marathon runners!!!  Way to go!!  We are sooo proud of you!

(How’s that training coming, EY?)

***

Ultimate Announcements:

*
*Bring a Buddy Day*
On the FIRST WEDNESDAY* of each month we invite you to bring a friend in to any class time to show him/her what we do here at Ultimate. Please make sure they arrive 5 minutes early to fill out a waiver.
*for programming and safety reasons, this is JUST for the 1st Wednesday of each month
*
*October – Breast Cancer Awareness Month*
*
We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation.
During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt.


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

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

Check it out this Saturday:

IMG_3729-1


Endurance 9-28-15

WOD 9-27-15 “LSD” (Long Slow Distance)12049103_10153012491621493_2100255254228524940_n

4 mile jog

****IMPORTANT**** Next week (read NEXT WEEK!!) class will meet at AG Middle School @ 6:30pm (read SIX THIRTY). We will conclude our 12 week training cycle with a 1 mile, max effort run. I have our previous max effort times recorded.


September 29 – The Pit

[hr]WoD: AMRAP 25: 400m Run* + 20 Russian Twists* + 20 Over-the-Shoulder* + 20 Sit Ups*

*All movements performed with Slam Ball


CF Blog September 29

Strength: IMG_3800
RDL 5-5-5

WOD:
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Over the Box Jumps (24/20)

Post WOD:
Group Stretch

***

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

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

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

*A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.
***
*OPEN GYM Saturdays*
Starting in October we will no longer be holding OPEN
GYM from 12-2pm on Saturdays. We will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing.
***
Check it out this Saturday:
IMG_3729-1

 


September 30 – Freedom Park

[hr] WoD: 8 x 400m Repeats. Goal: Consistency.

Finish with post-WoD core work.


CF Blog September 30

Strength: BRR.1
Press 3×8 @65-70%

WOD: Team WOD (team of 4)*
2011 Regional Event 6
20 Calorie Row
30 Burpees
30 Two Arm DB Ground to Overhead (45/30)
30 Toes 2 Bar
30 Overhead Walking Lunges (45/30)
50m Sprint (25m down and back)

*Teams of 4. This is a chipper workout. All 4 athletes perform the entire workout. Athletes begin behind the line. At go, the first athlete enters
and completes the row. When that athlete has completed the row, they move on to burpees, and the second athlete may begin the row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A
team’s result is the total time for all 4 members to go through the
workout.

*can do team of less than 4 if needed

***

Congrats to Rob Heroy for completing the Blue Ridge Relay a couple of weeks ago!!!  Together with his team, they ran 208 miles over the course of 24 hours!  Way to go!!

***

This Saturday, Oct. 4 – check out this great event at the whitewater center!

IMG_3729-1


Endurance 10-1-15

12049103_10153012491621493_2100255254228524940_nWoD: 4 Rounds of 250m Row + 800m Run + 2 Rope Climbs + 10 Box Jumps (24/20)

****IMPORTANT**** Next week (read NEXT WEEK!!) class will meet at AG Middle School @ 6:30pm (read SIX THIRTY). We will conclude our 12 week training cycle with a 1 mile, max effort run. I have our previous max effort times recorded.

October 1 – The Pit

randoWoD: 4 Rounds of 250m Row + 800m Run + 2 Rope Climbs + 10 Box Jumps (24/20)

Some Random Notes fo’ ya:

Darth Watch

Where is Caballo Blanco Now?

Winning the Information Game

CharMeck School Food on the up?

Easy, Homer

Karate Kid Auditions

Bourbon Heritage Month

Fact-Resistant Humans

Sneaker Wars

Rolling into the Past

How to be Jason Bourne

No Dance Music!

Chef Scars of CLT

Jeter on Yogi*

Rage Against the Bizkit

Cooking, TV and Addiciton

*”One time I pointed out that even though he won 10 championships, only five were valid because in those days there were no playoffs — the American and National League winners went directly to the World Series.

He was lying down on the training table with a heat pack on his lower back.

‘If you’re having trouble with math,’ Yogi responded without looking up,’iyou can come over to my house and count the rings yourself.'” ~ Derek Jeter

 

 

 


CF Blog October 1

Strength:

#tbt#tbt

Back Squats 4×4 @70-75%

WOD:
3 Rounds
300m Row
20 Wall Balls (20/14)
10 Pull-ups

Cash Out: Trainer Led Foam Roll

***

*October – Breast Cancer Awareness Month*
*
We will once again be supporting Breast Cancer Awareness here at Ultimate by raising money for the Susan G. Komen Foundation.
During the month of October, UCF will donate 10 cents for every check-in on Facebook and $1 each time you wear your “Save Second Base” shirt.
*A limited number of “UCF Save Second Base” tees and tanks are still available. They are $20 each, with 100% of the proceeds going directly to the Susan G. Komen Foundation.
***
*OPEN GYM Saturdays*
Starting in October we will no longer be holding OPEN
GYM from 12-2pm on Saturdays. We will be opening up the normal class times for OPEN GYM on Saturdays for those who would still like to come in and hit a workout of their choosing.
***
Check it out this Saturday:
IMG_3729-1