CF Blog September 2

WOD: Running Clock
AMRAP 3

IMG_5438

20 cal row
30 wall balls
20 T2B
30 Box Jumps​(24/20)
20 Ball Slams​(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)

Rest 1 min

AMRAP 6
20 cal row
30 wall balls
20 T2B
30 Box Jumps​(24/20)
20 Ball Slams​(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)

Rest 1 min

For Time
20 cal row
30 wall balls
20 T2B
30 Box Jumps​(24/20)
20 Ball Slams​(30/20)
30 Burpees
20 Shoulder –to-Overhead​​(135/95)
300m Shuttle Run (6x50m)


#HelenForHouston

By now, we have all seen some of the catastrophic effects that Hurricane Harvey has had on Houston, but most of us cannot imagine the ongoing devastation as this 500 year flood continues, or the long term rebuilding aid that will be needed once the water subsides.

Here at the gym, we will be trying to do our part in support of the relief efforts by taking part in the Beyond the Whiteboard’s #HelenForHouston event on Monday. (More on this below).

However, if you are looking for a way to donate on your own, The New York Times has provided a list of reputable charities:

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 3

Strength:

FullSizeRender-2

Strict Ring Pull-Up
(1 sec pause at top, 2 sec eccentric)
*4-6 reps
*4 sets
*strict pull-up or ring row for sub

WOD: 2 RFT
800m Run
25 KBS​(1.5/1)
5 Wall Walks
5 Renegade Rows  (Heavy)


Labor Day Hours:
8 & 9:30 am classes only

We’ll be doing #HelenForHouston

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 4

Labor Day Hours:
wordpress

8 & 9:30 am classes only

***

Momma’s Quote of the Week:  “I don’t want to live in the kind of world where we don’t look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I can’t change the way anybody else thinks, or what they choose to do, but I can do my bit.”—Charles de Lint

***

We’ll be doing #HelenForHouston

From Beyond the Whiteboard:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is.

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

“Helen” is a classic CrossFit Benchmark workout that first appeared on CrossFit.com on August 9th, 2003 and was later officially dubbed “Helen” on November 5th, 2003. “Helen” officially became the first namedWOD which was soon followed by 20+ more Girl Benchmark workouts. When the it first appeared, the best known time was Greg Amundson’s at 8 minutes and 25 seconds. Now, top times are well in the 6:00+ window with the average being around 11 minutes. CrossFit.com has programmed “Helen” 42 more times since it’s inception and has become a staple benchmark workout (logged over 126,000 times on btwb) for CrossFitters to test and re-test their Fitness Levels.


CF Blog September 5

Strength:

IMG_5501

Back Squat 3-3-3-3-3 (80-90%)

WOD: (11/10/15)
AMRAP 10
10 Ball Slams (30/20)
20 Abmat Sit-ups
30 Double Unders

***

Kind of loving this advice from life.Spartan.com (warning- language):

The human brain is wired to come up with big ideas. Following through? Not so much. Take business startups. A 2015 Gallup report found that 49 percent of potential entrepreneurs with a business idea say they don’t know where to start. Meanwhile, University of Scranton research found that a quarter of New Year’s resolutions are abandoned within the first week.

Yet, the secret to starting anything and seeing it through is really quite simple: JFDI. Just fucking do it.

Simple, obviously, doesn’t mean easy. Any new project, whether you’re launching a business, writing a book, or taking on a new diet or training program, can be so intimidating that by hesitating you feel like you’re protecting yourself from failure.

Stanford philosophy professor emeritus John Perry, Ph.D., calls it “structured procrastination.” As he explains in The Art of Procrastination, it’s not always bad to gear up slowly, especially when we’re still getting other things done.

But there’s a point when delaying is no longer an option. After all, if your dream is to run the Yukon Arctic Ultra, putting off your training while you detail your car isn’t going to get you marathon-ready, no matter how many times you wax on, wax off.

Same with shuffling tasks around on your to-do lists to get some boxes ticked. What looks like productivity often hides the fact that you aren’t really procrastinating so much as deciding not to act at all.

In their 1981 study on how we frame our decisions, psychologists Daniel Kahneman and Amos Tversky wrote that our brains have an aversion to loss. That’s why we nearly always choose the option that offers the least change, and by extension the least risk. Acting on our dreams, and failing, means we risk losing them forever.

Author Steven Pressfield makes a similar point in Turning Pro. Procrastination, he writes, is just one form of “resistance,” which comes in many guises, including self-doubt and suspicion. The nature of resistance is to make you too tired to do anything. It takes so much energy to convince yourself you can’t do something that there’s none left to actually start the project.

Which brings us back to JFDI. Instead of letting resistance fight you, Pressfield advises, you have to fight resistance to have any hope of getting started and eventually achieving your goal. How? By side-stepping all your B.S. excuses and, well, just fucking doing it.

Step 1: Show Up

In Turning Pro, Pressfield says you must show up not just on the first day, but every day. Want to start training? Go to the gym. Building a business? Start brainstorming. Want to write the next great American novel? Sit your ass down and start typing. Repeat every single day. It doesn’t matter if you produce great workouts or great ideas or great prose. You can’t do any of those things until you first strengthen your commitment to the project.

read full article here…


Conditioning – September 6

IMG_9671

 800m Run
40 Wall Balls
40 Russian Twists
40 Burpees
40 Box Jumps
40 Ball Slams
40 KB Swings
800m run


CF Blog September 6

Partner WOD: Alternating Movements

IMG_5506

EMOM 8
3 Box Jumps (30/24)
6 Calorie Row
9 Thrusters (95/65)

Rest 2 Minutes

EMOM 8
3 Wall Walks
6 Lateral Barbell Burpees
9 Hang Power Cleans (95/65)

Rest 2 Minutes

EMOM 8
3 Burpee Pull-ups
6 Front Rack DB Walking Lunges (45/30)
9 T2B

*partners alternate movements
*if work is not completed within the minute, next minute is taken off

***

Today is BRING A BUDDY Day!!!

If you have a friend or family member who has been wanting to try out CrossFit, please bring him/her to any one of our regularly scheduled CrossFit classes today to try a class on us!


CF Blog September 7

Strength:

IMG_5514

Deadlift 5-5-3-3-1-1

WOD:
3 Rounds
25 Push Presses (95/65)
500m Row
100 Double Unders

***

Beers and Burpees is next weekend….

** REGISTER NOW, SOME HEATS ARE SOLD OUT ALREADY! **

Registration price includes participation in the event, free t-shirt (men) and tank top (women), 7 beers per team (if over 21) plus other give-aways from our sponsors.   You don’t drink?…No problem, just sign up for the Regular Division where drinking is optional and exercises can be modified.

LOCATION – CrossFit Charlotte (9535 Monroe Road #100, Charlotte, NC)

Plan to make a day out of it…beer and food vendors will be there all day and there will be activities for kids and adults including free “field-day” challenge events for you and your friends.  Past and present “Dream Kids” will be there as well to share their story.

Check out our main page http://www.beersandburpees.com/ to see a demo video of the workout.

* YOU MUST BRING ID WITH YOU TO EVENT IN ORDER TO DRINK. YOU CAN NOT BRING YOUR OWN ALCOHOL AND NO DRINKING ALCOHOL BEFORE THE WORKOUT (INSURANCE PURPOSES)*


REGULAR DIVISION – $120 FOR A TEAM OF TWO

Teams can be male/female, female/female or male/male.  This division will not be judged for standards and will not be eligible for top team prizes. There will be modified exercises as an option for people who can not do some parts of the workout and drinking is not required for this division.


CF Blog September 8

WOD:

IMG_0543

3 Rounds
5 Strict Chin-ups
10 Ring Dips
20 Alternating DB Snatches (45/30)
40 Walking Lunges

Cash Out: 1 Min Max Calorie Bike

***

Love this from our friend, Amber, at The Good Kitchen:

Things I Learned From My Mom

My mom was an amazing cook. Not classically trained like a true “chef.” Just a great southern-style cook. She prepared amazing fried chicken. Her biscuits and gravy were the best I’ve ever had. A lot of my earliest memories are of our time together around the butcher block in our kitchen.

She was such an amazing cook that I was hesitant to help her out. It was intimidating to me as a kid. She just seemed to have this understanding about all the tools to use, the ingredients that work and the ones that don’t. I later realized it’s just about gaining the knowledge as you go.

Eventually, I opened up to the idea of cooking with my mom. It helped us forge a special bond. Some of my fondest memories were forged with her in the kitchen around food. Even though she passed away two and a half years ago, her lessons are very much part of who I am as a person. They define how I approach feeding others.

My Mom’s 5 Most Important Food Lessons

  1. Grow a garden. Mom always had a garden. She would grow the biggest tomatoes. We called them ‘Bobbimaters’ – her nickname was ‘Bobbi.’

  2. Cook from scratch. She always cooked from scratch. No shortcuts. If she didn’t cook from scratch, we went out to eat. When her health got in her way and she quit working, I was in high school. So we would have breakfast, lunch and dinner together at home. It was amazing!

  3. Understand food phases. This is funny. We all have “periods” that we go through as kids… Mom would take me to get a hamburger when I was a vegetarian because I was craving meat. And, she wouldn’t blow my cover. Bless her.

  4. Learn how to cook. Mom taught me how to cook, even though I hated it at first. She showed me that cooking can be very therapeutic and expressive.

  5. Chips and salsa are a legit food group ;-). We ate Mexican at least once a week when I was growing up.

Amber Lewis and Her Mom

Given my initial hesitancy to roll up my sleeves in the kitchen, it’s funny that I ended up starting a food business. I learned how to cook from my mom. The Good Kitchen is a testament to her inclusion of me in the kitchen as a young’n. In her honor, I started this business. I started it as a way to serve others nutrient-dense food that makes people healthier in mind, body and spirit.

Lots of our beginning recipes were riffs I built off of the meals I remember her preparing for my dad and I. Recipes that I tweaked to be healthier, while still maintaining those great flavors. Like Stuffed Peppers, Fried Chicken (that was a tough one), Mac ‘n Cheese and Spaghetti.

Because I grew up under my mom’s wing providing meals for three, and more recently cooking for two busy adults while working full-time in my 20s and 30s, I understand the challenges we all face getting good food on the table. Balancing work, kids’ schedules, social life, vacations, family time, etc. Plus, a lot of people may not have the time or skills to cook from scratch. We help with both. We can do all the prep work, cooking and clean up, while you enjoy time with family, friends, or just by yourself.

With our kids line of meals, “the lunchbox” –  (our healthier version of the Lunchable) – we are providing parents with nutritious meals they can feed their kids. We wanted  parents to  feel confident in the quality of a convenient children’s meal.  Then they can focus more on their families and spend more quality time with their kids.

Make sure to check out all of The Good Kitchen’s offerings for both kids and adults!!


CF Blog September 9

WOD:

IMG_5530

“Dunn”
AMRAP 19
3 Muscle-ups
60yd Shuttle Sprint*
6 Burpee Box Jump Overs 20″

*5 yards out and back, 10 yards out and back, 15 yards out and back

***

HERO-Keilin-Dunn-1
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

***

Beers and Burpees is next weekend!!!  Sign up to participate or come out and watch!  Either way, you’ll be supporting a great cause!!


CF Blog September 10

WOD:

photo (4)

4 Rounds
50m Farmer’s Walk (1.5/1)
400m Run
50m Farmer’s Walk (1.5/1)
15 Wall Balls (20/14)

Cash Out: Prowler Pushes (high down/low back) x 3


CF Blog September 11

Strength:

picture courtesy of http://www.moretobe.com/2013/09/remember-911-praying/
picture courtesy of http://www.moretobe.com/2013/09/remember-911-praying/

Front Squat 3RM

WOD: “Never Forget” (CFFB)
3 Rounds
9 Power Cleans (225/155)
11 HSPU
101yd Shuttle Run

***

Momma’s Quote of the Week:  “Here’s my whole marketing idea: treat people the way you want to be treated.”—Garth Brooks  

***

Some Monday motivation from Lift Big Eat Big:

FINDING INSPIRATION TO DRIVE MOTIVATION AND ENHANCE PERFORMANCE

  Whether you’ve been an athlete for years, are just starting your venture in strength training, or want to live an overall healthier lifestyle, at some point you will likely confront an absence of motivation. Taking the time not only to recognize but also examine your initial motivation, where it came from, why you want to achieve the goals you’ve set out for yourself, and how practical your goals are will be greatly beneficial in making lasting change and seeing growth. By reexamining what your big picture is, your goals become more tangible and your motivation turns to habit, discipline, and success over time. In sport, but also in life, we tend to be most successful when following a plan that allows flexibility within specific constraints. Knowing that your motivation will likely shift over time and being prepared to adjust your goals and anticipate their completion will also help in establishing new goals and develop goal oriented habits.

New beginnings and the establishment of habits often come with mixed feelings of excitement and novelty as well as fear of change. Change is uncomfortable. No matter how much we may need it, the mind and body resist change because it creates imbalance in homeostasis making adherence such a challenge. Typically, when we are trying to problem solve we look at tools we’ve used in the past. By discovering new tools and strategies in the present to overcome obstacles, we enter a state of novelty which in its truest form is a state of mindfulness, exploration, and relaxation. Biologically, entering a state of novelty reduces stress hormones including cortisol, norepinephrine and epinephrine while secreting dopamine, a pleasure receptor. There is no likelihood of being simultaneously mindful and obsessive, you have either one or the other. Mindfulness is not only an excellent coping strategy to reduce obsessive thinking but also allows you to focus on the present, seek discovery, and see opportunity clearly.

Athlete or not, we all have easy and hard days; days when you’re straight killing it and days when you’re simply going through the motions. The distinct difference between a hard day and easy day is effortlessness; you feel your most happy, confident, highest self-able to meet challenges head on and mediate any dilemma that comes your way. More often than not, this is when the foundations of nutrition, sleep, hydration, personal life and social life are in harmony.

Nevertheless, there must be days when you’re just going through the motions to teach yourself that you can grind through the BS. Sometimes dragging through the mud for a little while is the only way to come to terms with how awful it feels fighting through a workout being sick, angry, or distracted. It doesn’t take long to be in that headspace and realize that sacrificing performance isn’t worth the setback of achieving monster goals.

Working out only when you feel a certain way is one of the biggest disservices you can do yourself.  Only training when you’re happy can be just as limiting as only training when you’re pissed off.  Expecting some off- training days and adapting to it in a controlled manner every once in a while, being aware that it’s only temporary is extremely powerful. If you can leave the gym without feeling completely defeated means you’ve won. This is a pinnacle point where your inner warrior is tested and you face the question of: “Can I use this pain and frustration as motivation to see what I’m truly made of?”

Read full article here…


Conditioning – September 11

Flag

 WoD 1: 21-18-15-12-9-6-3 of Ring Rows + V-ups + Double Unders

WoD 2: 5 Rounds of 30 sec Wall Sits + 1 min Plank


CF Blog September 12

Strength/Skill:

IMG_5562

Turkish Get-up 5-5-5 (ea. side)

WOD: (from 8/29/16)
30 Burpees
45 Wall Balls (20/14)
60 Ball Slams (30/20)
45 Wall Balls (20/14)
30 Burpees

***

New post from our friends at The Good Kitchen:

Think about your favorite photograph.

You have it inside your house, in a frame, behind glass. You can count on gazing at it for many years. You don’t worry about it fading or falling apart.

Now think about taking that photograph out of the frame. Go outside and throw it down in your driveway. Walk away.

How long would it take for the sun, the wind, and the rain to corrupt it?

You know that excessive sun exposure can prematurely age your body from the outside. But are you prematurely aging your body from the inside by making fundamental nutrition mistakes?

The Top 5 Nutrition Mistakes That Accelerate Your Aging

  1. Not eating enough quality protein. Sarcopenia is the loss of muscle mass as we age. It can be up to 5% per year in sedentary people.  Eating too little protein can accelerate this process. Possible effects of sarcopenia include decreased muscle strength, problems with mobility, frailty, weak bones (osteoporosis), falls and fractures, decreased activity levels, diabetes, weight gain, and a loss of physical function and independence

  2. Not eating enough fiber. – Too little fiber in your diet can have adverse effects such as irregular digestion, elevated cholesterol, weight gain, and colorectal cancer.

  3. Eating too much starch and sugar. By now you know that too much bread, pasta, and sugar is bad for you. A diet high in rapidly absorbed carbohydrates and low in cereal fiber is associated with an increased risk of type 2 diabetes. And don’t forget about AGEs (Advanced Glycation End Products). Think of this as caramel in your bloodstream. Your body can make these when excess sugar in your bloodstream combines with proteins or fats in your blood vessels, muscles, and internal organs. AGEs accelerate your aging.

  4. Not getting enough omega-3s. You don’t want your body to outlast your mind. Low levels of Omega-3s have been linked to declines in fluid intelligence (capacity to reason).

  5. Too much Alcohol. An occasional glass of wine is OK, but chronic, excessive consumption can lead to liver damageand skin cancer.

Read full article and check out menu here…


Conditioning – September 13

IMG_9538
[hr]800m Run
10-1 Sit Ups
1-10 Lunges
800m Run
10-1 Push-ups
1-10 Squats
800m Run


CF Blog September 13

Partner WOD:

IMG_5571

1000m Row
then
2 Rounds of:
50 Pull-ups
100 KB Swings (1.5/1)
100 Abmat Sit-ups
50 Box Jumps (24/20)
then
1000m Row

***

Food for thought from The Washington Post:

Students eat lunch at Irving Elementary School in Sioux City, Iowa. (Jim Lee/Sioux City Journal/AP)

The Department of Agriculture has invested seven years and several million dollars in a popular program that claims it gets students to eat significantly more fruits and vegetables.

But as a recent critique of the research behind the program reveals, “significantly more” often means an amount as small as a single bite of an apple.

The critique, which was published on the academic platform PeerJ in August,  alleges that researchers have exaggerated the benefits of a program that is now used as a model for healthy eating in schools. The critique is preliminary and has not been peer-reviewed.

The paper raises questions about the efficacy of the Smarter Lunchrooms Movement, which has been adopted by more than 30,000 schools across the U.S. since its launch in 2010. And it speaks volumes about the challenges of trying to get children (and adults) to voluntarily improve their diets.

In addition to the Smarter Lunchrooms Movement, USDA has devoted millions of dollars to improving the nutrition of school meals and encouraging food-stamp recipients to buy more produce.

Both efforts produced results on par with a single bite of apple, said David Just, the co-director of Cornell University’s Center for Behavioral Economics in Child Nutrition Programs, the research group that administers the Smarter Lunchrooms Movement.

Any nutrition intervention — including Smarter Lunchrooms — comes with striking limitations, Just acknowledges.

“The best we would hope for, under ideal conditions, is to get kids to eat some extra fraction of a serving of fruits or vegetables,” Just said.

Since 2010, the USDA-funded Smarter Lunchrooms program has often been held up as a model for persuading children to make healthier choices.

Using the principles of behavioral economics, a field that studies why people make decisions, Smarter Lunchrooms encourages school food service workers to make cosmetic changes that “nudge” students toward healthier choices. Administrators may place fruits in attractive baskets, for instance, or assign catchy names to vegetable dishes.

Schools that adopt these techniques can earn awards of up to $2,000 from USDA. More than $5.5 million in grants have also been earmarked for Smarter Lunchrooms training.

But the research methods employed by the Smarter Lunchrooms team have fallen under scrutiny, forcing Cornell to open an investigationinto its practices earlier this year. Six months ago, after one of the team’s directors published a blog post that described unorthodox statistical methods, a team of three independent researchers raised concerns about a number of the lab’s papers.

Andrew Gelman, a statistician at Columbia University, accused the labof using statistical manipulations — what he called “junk science” — designed to make its findings look more significant.

More recently, Eric Robinson, a behavioral scientist at the University of Liverpool who researches eating behavior and obesity, reviewed a series of BEN Center papers that informed the Smarter Lunchrooms techniques. He found that several appeared to exaggerate the available data or over-generalize their findings.

In one instance, a series of interventions that were said to “significantly” increase children’s fruit consumption only led them to eat the equivalent of an extra one-tenth of a small apple per day — the aforementioned apple bite.

Read full article here…


CF Blog September 14

Strength:

IMG_5576

Back Squat 1-1-1-1-1-1-1

WOD:
5 Rounds
200m Run
7 Hang Power Snatches (95/65)
12 Ring Dips

***

Don’t forget, Beers and Burpees is THIS SATURDAY!!!

On September 16th, 2017 the 7th Annual Beers and Burpees Charity Event presented by Flexogenix will be held in Charlotte.  Over 15 local gyms (including CrossFit gyms, Orangetheory, Boot Camps and more) are partnering to host the event where the Charlotte Fitness Community and up to 1,000 people will come together to workout, drink beer and raise money for the Dream on 3 Charity organization. 

Our goal is to raise $40,000 for Dream on 3, a local wish-granting organization whose mission is “Making sports dreams come true for children with chronic illnesses, developmental disabilities, or life-altering conditions”.

There will be heats starting every 30 minutes from 11am to 6pm.  In addition to the heats, there will be free “field-day” type events, beer vendors, food trucks, kids “Brownies and Burpees” division, teen division, adaptive athlete division, kids activities, music and much more throughout the entire day.

To register, donate, or find out more information, check out the site here


CF Blog September 15

Strength:

FullSizeRender

Weighted Pull-ups 3-3-3-3-3

WOD:
AMRAP 12
75 Double Unders
12 Front Rack Lunges (135/95)
9 Shoulder to Overheads (135/95)
7 Lateral BB Burpees

***

Don’t forget, Beers and Burpees is TOMORROW!!!

On September 16th, 2017 the 7th Annual Beers and Burpees Charity Event presented by Flexogenix will be held in Charlotte.  Over 15 local gyms (including CrossFit gyms, Orangetheory, Boot Camps and more) are partnering to host the event where the Charlotte Fitness Community and up to 1,000 people will come together to workout, drink beer and raise money for the Dream on 3 Charity organization. 

Our goal is to raise $40,000 for Dream on 3, a local wish-granting organization whose mission is “Making sports dreams come true for children with chronic illnesses, developmental disabilities, or life-altering conditions”.

There will be heats starting every 30 minutes from 11am to 6pm.  In addition to the heats, there will be free “field-day” type events, beer vendors, food trucks, kids “Brownies and Burpees” division, teen division, adaptive athlete division, kids activities, music and much more throughout the entire day.

To register, donate, or find out more information, check out the site here


CF Blog September 16

WOD: “Morrison”

IMG_5605

50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (1.5/1)

ScottMorrisonHero
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

***

Save the date:

October 28 – Fundraiser WOD for Cystic Fibrosis.  More deets to come


CF Blog September 17

WOD:

20141015_063746

21-15-9
DB Squat Clean Thrusters (35/20)
Burpee Pull-ups
400m Run


CF Blog September 18

Strength:

IMG_5615

Back Squat 10-10-10

WOD:
30-20-10
Wall Balls (20/14)
GHD Sit-ups*
Pull-ups

*sub parallel or abmats as needed

***

Momma’s Quote of the Week:  “Don’t ever mistake my silence for ignorance, my calmness for acceptance or my kindness for weakness. Compassion and tolerance are not a sign of weakness, but a sign of strength.”—Dalai Lama

***

Kettlebells 4 Kids!!

We will be running the kettlebells4kids Fundraiser WOD tomorrow!!  Donations are not required in order to participate, but if you feel so inclined, you can donate here…

A little about the cause:

kettlebells4kids is a non-profit organization built to educate the American public about the growing issue of  child homelessness in our country. In one of the richest countries in the world, 2.5 million homeless kids in America is simply unacceptable.

Homeless children do not choose their situation and we know as humans, we are what we experience. In order to help break the cycle of homelessness, we are on a mission to bring the power of fitness to homeless children living in shelters across our country. Building strong children today can create successful communities tomorrow.

If you are a CrossFitter, you believe that we can improve our community one person at a time. It starts with improving ourselves and then it becomes about helping others improve themselves. It is about Support. Motivation. Encouragement.

These are also things homeless children and their families need – someone who says “Hey, how can I help you? I know you can do this!”

Please join us and become a Champion for homeless children in your community.

 


Conditioning – September 18

IMG_9613
[hr] 4 Rounds
400m run + max ball slams + 2 mins rest between rounds


CF Blog September 19

Strength:

IMG_5622

Clean & Jerk 1-1-1-1-1-1-1

WOD: “Kettlebells4Kids”
AMRAP 9
9 KB Swings (1.5/1)
9 Burpees
9 KB Swings (1.5/1)
9 Box Jumps (24/20)

***

Kettlebells 4 Kids!!

We will be running the kettlebells4kids Fundraiser WOD today!!  Donations are not required in order to participate, but if you feel so inclined, you can donate here…

A little about the cause:

kettlebells4kids is a non-profit organization built to educate the American public about the growing issue of  child homelessness in our country. In one of the richest countries in the world, 2.5 million homeless kids in America is simply unacceptable.

Homeless children do not choose their situation and we know as humans, we are what we experience. In order to help break the cycle of homelessness, we are on a mission to bring the power of fitness to homeless children living in shelters across our country. Building strong children today can create successful communities tomorrow.

If you are a CrossFitter, you believe that we can improve our community one person at a time. It starts with improving ourselves and then it becomes about helping others improve themselves. It is about Support. Motivation. Encouragement.

These are also things homeless children and their families need – someone who says “Hey, how can I help you? I know you can do this!”

Please join us and become a Champion for homeless children in your community.


Conditioning – September 20

IMG_9572
[hr] AMRAP 20: 20 OHWL + 15 KB swings + 10 Wall Balls + 5 Burpees

Plank: 3 Rounds of 1 min on/1 min off plank holds


CF Blog September 20

Partner WOD:

IMG_5636

800m Med Ball Run (20/14)
100 Double Unders
75 HSPU
100 Lateral Plyo Skier Hops
75 T2B
100 Double Unders
75 Ball Slams (30/20)
100 Lateral Plyo Skier Hops
800m Med Ball Run (20/14)

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 21

Strength Superset:

IMG_5646

Bent Over Row 5-5-5-5
superset w/
Bench Press 5-5-5-5

WOD: (from 12/15/15)
AMRAP 12
30 OHWL (45/25)
15 Ring Dips

Core Cash Out:
2-3 Rounds
10 Vertical Plate Press
20 Paloff Press (10 ea. side)
40 Flutter Kicks
10 Back Extensions

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 22

Strength:

IMG_5655

Snatch 1-1-1-1-1-1-1

WOD:
21-15-9
Power Snatch (75/55)
Calorie Bike/Row

***

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 23

WOD: “Emily”

IMG_5662

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

***

HERO-Emily
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


CF Blog September 24

WOD 1:

FullSizeRender-27

4 Rounds
200m Run
16 KB Swings (1.5/1)
10 Plyo Push-ups

WOD 2:
3 Rounds
300m Row
16 Ball Slams (30/20)
10 Get-up Sit-ups (5 ea. side)


Conditioning – September 25

IMG_9599
[hr] 800m run
50 squats
400m run
50 squats
400m run
50 squats
800m run

Cashout: 3×10 GHDs and Back Extensions


CF Blog September 25

Strength:

IMG_5706

Hang Power Clean 3-3-3-3-3

WOD:
9-15-21
Thrusters (95/65)
Bar Facing Burpees

***

Momma’s Quote of the Week:  “We must not, in trying to think how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee.”–Marian Wright Edelman

***

Mark your calendars for these upcoming events:

*The month of October marks the 10 year anniversary of Ultimate CrossFit –
to help celebrate we will be honoring our past by doing the original
Ultimate CrossFit WODs aka LB’s first month of programming – albeit
modernized slightly and in conjunction with our regular strength/skill
work. This will begin starting next week (Oct 2nd) and run through the end
of the month.

*Cystic Fibrosis Fundraising Halloween/Costume WOD courtesy of Mallory and
Dalissia on Saturday, Oct 28th. Heats will begin at 9am. There will be no
regular classes on this day. More details to come.

*3 Hour Gymnastics Seminar from Pamela Gagnon
http://risingcrossfitballantyne.com/portfolio/pamela-gagnon/ More details
to come.


CF Blog September 26

Strength:

FullSizeRender 2

Chin-ups/Weighted Chin-ups
3-3-3-3-3

WOD:
3 Rounds
400m Run
25 KB Swings (1.5/1)
25 Abmat Sit-ups

***

Mark your calendars for these upcoming events:

*The month of October marks the 10 year anniversary of Ultimate CrossFit –
to help celebrate we will be honoring our past by doing the original
Ultimate CrossFit WODs aka LB’s first month of programming – albeit
modernized slightly and in conjunction with our regular strength/skill
work. This will begin starting next week (Oct 2nd) and run through the end
of the month.

*Cystic Fibrosis Fundraising Halloween/Costume WOD courtesy of Mallory and
Dalissia on Saturday, Oct 28th. Heats will begin at 9am. There will be no
regular classes on this day. More details to come.

*3 Hour Gymnastics Seminar from Pamela Gagnon
http://risingcrossfitballantyne.com/portfolio/pamela-gagnon/ More details
to come.


Conditioning – September 27

IMG_9604
[hr] 400m Run
20 KB SDHP
400m Run
40 KB swings
400m Run
100 Double unders
400m Run
40 burpees over KB
400m Run
20 KB deadlifts (10 per leg)
400m Run


CF Blog September 27

Partner WOD:

IMG_5739

AMRAP 30
60 Wall Balls (20/14)
50 Calorie Row
40 K2E
30 Box Jumps (24/20)
20 Power Cleans (135/95)
10 Muscle-ups*

*sub 20 CTB Pull-ups

***

Check out this older article from Breaking Muscle on Kill Cliff…notice, the only con listed was that it only came in one flavor.  Not anymore!!  We carry most of the new flavors at Ultimate!!  Check it out and give one a try!!

Product Review: Kill Cliff Recovery Drink

Logan Gelbrich

kill cliff, kill cliff drink, kill cliff recovery drink, recovery drink, SEALs

How Kill Cliff’s recovery drink got the name “The Tasty” is less mysterious than where the name “Kill Cliff” itself came from. Countless samplings around the country yielded one common description from taste testers upon their first sip: “That’s tasty.” The rest is history.

A former Navy Seal started Kill Cliff, and the brand commits a share of its earning to support Navy SEALs and their families. It’s with this heritage that much of the mystique around the name, Kill Cliff, originates. I’ve heard at least two different stories circulating amongst their fan base. One claims the name is in reference to a secret mountainside in rural Afghanistan where soldiers are marched off to their death never to be found. Another story claims the name belongs to the butt of a BUD/S prank in which a SEAL candidate named Cliff arrived at a team party to find everyone in attendance wearing shirts that read “Kill Cliff” – except him of course. I can only imagine that as the popularity of the brand grows so will the number of rumors surrounding the name.

As mysterious as the name is, the product isn’t a secret at all. The slender aluminum can might make you think “Redbull” upon first glance. “The Tasty” isn’t an energy drink, though. Using natural ingredients, Kill Cliff seeks to do what other energy drinks don’t do, which is address recovery by fighting inflammation. With just 15 calories and 25mg of caffeine, its nutritional footprint isn’t one to sound any alarms. Green tea extract and ginseng combine with ginger to create a unique flavor that, as I mentioned earlier, so many described as “tasty.” I’d describe the experience as a crisp Cactus Cooler-like taste with a hint of ginger that really separates the taste from anything I’ve had before.

As far as the application, I am a pretty clean eating athlete and it seems to fit well with me as a fun addition to my routine. As someone who sticks to water, Americanos, and a celebratory class of wine every now and then, I can drink Kill Cliff and feel good about it. Plus, this brand supports a fun environment. From their involvement in the military, endurance, and CrossFit communities to the personable branding, you just want to hang out with these guys.

As a recovery tool, Kill Cliff can be utilized in the post-workout window. In practice, however, there’s no reason not to enjoy Kill Cliff any time of day. Plus, the recovery attributes of green tea and light glycogen reload are more lifestyle type stores anyway. Increasing their consumption in general will yield benefits. Athletes need not view Kill Cliff is a medicated dose for acute situations, but rather a healthy alternative for everyday consumption.

read entire review here…


CF Blog September 28

Speed:

IMG_5750

5 x 25m Sprints
5 x 50m Sprints

WOD:
5 Rounds
50 Double Unders
5 Power Snatches (135/95)

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis)

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog September 29

Strength:

IMG_5770

Front Squat 5-5-3-3-1-1

WOD: “Mind Eraser”
AMRAP 20
7 Power Cleans (135/95)
7 Burpees
200m Run

***

Tomorrow!!

Barbells and Brews

Sat, September 30, 2017
7:00 AM – 8:00 PM EDT
@ Sugar Creek Brewing Company

This will be a sanctioned weightlifting event through USA Weightlifting. The competitors will compete in the snatch and clean and jerk to establish a total within their weight class.

The brewery will have beer for sale for the audience. There will be good music, good food, good company, and of course good lifting all day!

*This event will be open to everyone, but will only be giving first, second, and third in each class and not giving youth, junior, and masters awards separate.

*Each lifter will be required to fill out a waiver form at the check-in table upon arrival.

*Registration includes admission to compete, one beer ticket if 21 or over, and an event t-shirt.


CF Blog September 30

WOD: “Fight Gone Bad”

OLYMPUS DIGITAL CAMERA

3 Rounds
1 Min Wall Balls (20/14)
1 Min Sumo Deadlift High Pull (75/55)
1 Min Box Jump 20″
1 Min Push Press (75/55)
1 Min Row (calories)
1 Min Rest

***

https---cdn.evbuc.com-images-35731414-199137399896-1-original

HalloWOD for CF (Cystic Fibrosis

We are holding a Halloween themed WOD to support Cystic Fibrosis. 100% of proceeds go towards the Charlotte Chapter of CF. Costumes are not required but highly encouraged and there will be a prize(s) for the best costume. In addition to accepting donations we will have a large array of raffle prizes to auction off! Some include gift cards to Mortimers, Leroy Fox, The Good Kithcen, Cowbell, Massages, and Hair cut/color.

We will run heats on the 30 with the first heat starting at 9am, so sign up early for the heat time you and your partner would like! Please keep in mind that ALL can participate! It will be a good workout but also something that if you are not a regular crossfit person will still definitely enjoy also!

Partner AMRAP 20
400m Pumpkin Run (Med Ball 20/14)
31 Jack O’ Lantern Swings (KB Swings (1.5/1)
31 Goblin Squats (KB Goblet Squats (1.5/1)
31 Peek-A-Boos (Pull-ups)
31 Coffin Hops (Box Jumps 24/20)
31 Pumpkin Smashes (Ball Slams (30/20)
31 Partner Pumpkin Sit-ups (Med Ball Sit-ups w/Partner (20/14)
31 Monster Jumps (Double Unders)
31 Calorie Boo (Calorie Row)
31 Zombees (Burpees)

**This is a donation based event** We are not asking for a certain amount of money when you register for a heat, but Eventbrite also will not let you put in zero either just as an fyi. If you feel more comfortable donating in person or buying lots of raffle tickets thats cool, but please remember that in order to select a heat time must donate some amount. As said above 100% of proceeds go to Cystic Fibrosis!

Appreciate you all!

Mallory and Dalissia

Register/donate here…


CF Blog October 1

Strength:

FullSizeRender-24

Single Arm DB Push Presses
5-5-5-5 (ea. arm)

WOD:
800m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)
400m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)
200m Run
21 KB Swings (1.5/1)
21 Goblet Squats (1.5/1)