Ultimate CrossFit WOD

2010-04-30T05:00:00.000-04:00

Skill: Parallette Shoot-Thru

Strength: Bench Press 5, 3, 1

WOD:

2 min. max pullups

2 min. max situps

2 min. max double unders

2 min. max ball slams (30/20)

2 min. max KB swing (1.5/1)

*Rest 1 min. after each exercise

Who's interested in doing the Twilight 5k next Friday evening? Race site is http://www.rightmovesforyouth.org/twilight.html. The race starts at 7 pm. There's a few of us running the race, and it's nice change of pace to run in the evening versus the early morning races.

2010-04-29T05:00:00.003-04:00

WOD:

Max Effort 1 Mile Run

Strength:

Back Squat 5-5-5

You can warm up any way you want and take as long as you want...

Don't forget... less than a week from today we start the inaugural Ultimate CrossFit Bootcamp. Grab a friend and join us at either 5:45 or 10 a.m. on May 3.

more details - ultimatecrossfitbootcamp.com | bootcamp@ultimatecrossfit.com You can sign up through the website.

Anyone interested in doing the Warrior Dash on May 22? Nancy Martin signed up for it but got injured and won't be able to participate. She can hand off her registration to someone else before 3 pm CST on April 30th (I believe the cost is $45). Let us know if you're interested and we'll get you in touch with Nancy. Speaking of the Warrior Dash, who all is signed up for it? There may be some interest in car pooling to the event... Give a shout out if you're going down to it.

JP showing that firemen can do more than just put out fires...

2010-04-28T05:00:00.000-04:00

Strength:

Deadlift: 5-5-5-5-5

WOD:

AMRAP 12 min.

Push Ups

Sit Ups

Score is total reps between the pushups and sit ups.

2010-04-27T05:00:00.001-04:00

Strength:
Push Press 1-1-1

WOD:
6 rounds for time of:
6 Power Cleans (135/95)
12 Kettlebell Swings (2/1.5)
18 Ball Slams (30/20)

Juan Pablo and Santiago running some sprints

2010-04-26T05:00:00.002-04:00

Skill Work: Pistols 5-5-5 (each leg)

WOD:

"300"
25 pullups
50 deadlifts (135/95)
50 pushups
50 box jump
50 floor wipers (135/95)
50 KB clean & press (1 pood/25 lb dumbbells)
25 pullups

Momma's Quote of the Week:
"The poor man is not he who is without a cent, but he who is without a dream."--Harry Kemp

One week from today we start the inaugural Ultimate CrossFit Bootcamp.
Grab a friend and join us at either 5:45 or 10 a.m. on May 3.

more details - ultimatecrossfitbootcamp.com | bootcamp@ultimatecrossfit.com

These videos just crack me up...

2010-04-25T05:00:00.002-04:00

WOD:

TABATA STYLE
*8 rounds at each station
*20 sec on/ 10 off
*1min off in between each round

Balls Slams
Ab Mat Sit Ups
Row (calories)
Ring Rows
DBL walking lunges(35/20)
Double Unders

A note from Mie about the Affiliate Cup team tryouts...

I want to first thank Eric C, Carrie, Chelsea, Jayme, Courtney, and April P who generously gave their time and energy to help out with this event. We would not have been able to pull this off without you!! THANK YOU THANK YOU THANK YOU!!!!!!!!

Secondly, congratulations and great work to everyone who came out to compete today!!!! It takes a lot of guts and heart to put yourself out there. We are so lucky to have such a great group of people wanting to represent the gym in the CF Games. The gym would have been proud to send any 6 of you to the games.

Like we said at the opening of the tryout, even if you did not place, you are all alternates for the regionals, if someone decides he/she cannot make it to Jacksonville FL on May 27-29 (Please note that this is a three day event).

After today's results, the 4 people representing UCF affiliate cup team are: April Keuter, Brian Walker, Mie Greenberg, and Tyler Johnson.

We had a tie for third place between Matt Antunes and Jordan Harris for the men, and a tie for third between Janet Harmon and Meg Harris for the women. There will be a tie breaker WOD to decide who gets the third spot. The tie breaker WOD is a 2K row. Please schedule a time with me (Mie) or one of the trainers to do this within a week.

Sunday Morning Endurance Workout

2010-04-24T20:32:00.000-04:00

So it looks like the hills will most likely be closed tomorrow at the White Water Center. To be safe we have decided to run "Booty Loop" instead. Lets all meet at Freedom Park @ 11:00am. Take the entrance right off East Blvd in Dilworth. We will all meet at the tennis courts immediately to your left when you enter the park.

2010-04-24T05:00:00.003-04:00

As many of you know, we're having tryouts for our Affiliate Cup team today. So we thought it would be nice if everyone got a chance to at least try the WOD that the folks trying out are going to do. So that's what we're doing today in the 8:30 am and 10 am classes.

WOD:
5 Thrusters (135#/95#)
20 Burpees
5 Handstand pushups
30 GHD sit-ups
5 Push presses (135#/95#)
20 Toes to bars
20 pull ups
5 Thrusters (135#/95#)
60 double unders

Guys, we're thinking about getting some of these for the gym... What do you think?

2010-04-23T05:00:00.002-04:00

Strength:

Weighted Pull Up 5-3-1-1

WOD:

Burpee/Push Up Ladder
1-10

1 Mile Run

Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

Weekend Endurance workout:

Beginners – 1.5 mile run
Advanced – 5 mile run

For each, hold at 90% of your 5k pace.

Sunday 11 am – Group Trail run at US National Whitewater Center

The Whitewater Center will close the trails in the event of rain in order to maintain the integrity of the trails. We will post on our BLOG as soon as we know if the trails will be closed or you can visit http://www.usnwc.org/index.php?option=com_content&view=article&id=153&Itemid=450 to check the trail status.

If the trails are closed, we will instead meet at Freedom Park at 11:00, near the tennis courts to run the booty loop. The loop is just shy of a 5k distance and depending on your comfort zone, we’ll do 1-2 laps of the loop.

Also, if you're looking for a good race to do this spring/summer/early fall, here are some local ones (thanks, Dee, for compiling this list):

4/24/10 CPCC Skyline Run 5k – Registration: http://www.active.com/running/charlotte-nc/cpcc-skyline-run-2010

4/25/10 Endurance group run at US National Whitewater Center (Rain Plan – Freedom Park to run Booty Loop. Meet near tennis courts)

5/1/10 Run Like a Girl 8k/5k at US National Whitewater Center – Registration: http://www.runlikeagirl8k.com/page10

5/7/10 Right Moves for Youth Twilight 5k – Registration: http://www.active.com/running/charlotte-nc/right-moves-for-youth-twilight-5k-2010

5/8/10 Girls on the Run 5k – Registration: http://www.gotrcharlotte.org/newbalancegirlsontherun5k.html

5/15/10 Run! Ballantyne 10k, 5k – Registration: http://www.sportoften.com/events/eventDetails.cfm?pEventId=5766

5/22/10 Great Harvest 5k – Registration: http://www.active.com/running/charlotte-nc/great-harvest-bread-co-5k-2010

5/22/10 Riverbound 10k & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/

6/5/10 King Tiger 5k – Registration: http://www.active.com/running/charlotte-nc/king-tiger-5k-at-university-city-2010

6/19/10 Summer Breeze 5k – Registration: http://www.active.com/5k-race/charlotte-nc/summer-breeze-5k-2010

7/17/10 Riverbound 5k & 15k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/

7/24/10 Run for Your Life 4-miler – Registration: http://www.runforyourlife.com

8/24/10 2010 Trail Run Challenge 5k & 10k – Registration: http://www.active.com/running/charlotte-nc/trail-run-challenge-presented-by-jesse-browns-outdoors-at-the-us-national-whitewater-center-2010

9/25/10 Riverbound ½ Marathon & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/

2010-04-22T05:00:00.002-04:00

Strength:

Overhead Squat 3-3-3

WOD:

"Rosa"
5 Rounds
10 Hand Stand Push Ups
400m Run

You've heard of boot camp. You might know someone who's attended one.
You've read here that we're starting one affiliated with Ultimate
CrossFit. Pretty cool, right? Damn skippy. But, what makes this one
different than other boot camps? What's so great about this one?

In a word? CrossFit. We apply the methodologies and programming style of
CrossFit workouts you know and love to what we do outside every day. And
we don't stop the entire class. There's a warm up and a cool down, and in
between we work on skills, knock out a WOD and practice some more skills
'n drills. And we run, plank and squat in between. One hour of intense
work. We mix it up daily. And we work on what we're eating to fuel this
machine we're building.

We work hard. We see great rewards. We have fun.

Hit us up at ultimatecrossfitbootcamp.com or email
bootcamp@ultimatecrossfit.com

2010-04-21T05:00:00.008-04:00

Strength:

Snatch Balance 1-1-1-1-1

WOD:

Hang Power Snatch (95/65) 10-9-8-7-6-5-4-3-2-1
Double Unders 25-25-25-25-25-25-25-25-25-25

These are done as a set... you'll do 10 hang power snatches, 25 double unders, then 9 hang power snatches, 25 double unders, etc.

Kirk from Ballantyne posted this on their blog yesterday... good information to have. Fruits and Veggie Buying Guide

Congratulations to Beau Isenhour and his wife Shana on the birth of their son, Ian. Both mom and son are doing well. Pretty soon we'll have little Ian in here throwing some weight around, swinging some kettlebells...

For those of you trying out for the affiliate cup team, here are the work outs you'll be doing on Saturday:

WOD #1:
1 rep max in 10 minutes – Overhead squat
You will have 10:00 to find your 1 rep max for this lift. You can have as many attempts as the 10:00 time limit allows. The bar can be racked, but you must press/push press/jerk it overhead. You are responsible for changing the weights on your own bar

WOD#2:
5 Thrusters (135#/95#)
20 Burpees
5 Handstand pushups
30 GHD sit-ups
5 Push presses (135#/95#)
20 Toes to bars
20 pull ups
5 Thrusters (135#/95#)
60 double unders

2010-04-20T05:00:00.002-04:00

Strength:

Front Squat 3-3-3-3

WOD:

2 Rounds
40 Box Jumps (24/20)
30 Push Press (115/80)
20 Pull Ups

Anyone interested in doing a Spartan Race (http://www.spartanrace.com/race_info.php)? It's a lot like the Warrior Dash. Organizers are trying to get one here in Charlotte, but need at least 50 people. I don't know anything about when yet, but we're just trying to gauge interest. Let me know if you'd be interested.

Congratulations to our very own Megan Tee and her Scout and Molly's store.... it won Charlotte Magazine's Trendiest Boutique.

Endurance WOD:

2-3 x (400m + 800m )

*Rest 2 minutes for the 400m
*Rest 3 minutes for the 800m

It might rain today...we will be running the Endurance class as long as there is no lightning.

2010-04-19T05:00:00.002-04:00

WOD:

30 Deadlifts (1.25x your bodyweight)
2000m row

Then, 2 x 2 min planks:

30 Sec front plank
30 sec side plank
30 sec other side
30 sec front

After each 2 min plank, do 3 x 10 GHD sit ups and 3 x 10 back extensions

Momma's Quote of the Week:
"With ordinary talent and extraordinary perseverance, all things are attainable."--Sir Thomas Foxwell Buxton

It sure is nice outside these days. Spring has sprung. Enjoy the outdoors
with a little workout to get you started each morning. Ultimate CrossFit
Bootcamp starts May 3. Hit us up at ultimatecrossfitbootcamp.com or on
Facebook. Email bootcamp@utimatecrossfit.com for more info or to sign up.

Get your ass in the grass!

Mie, Chelsea Jaye and Chris enjoying some shrimp at the oyster roast. Thanks to Kristen and Sherry for throwing a great party!

2010-04-18T05:00:00.000-04:00

Once again, there will be no work out at Ultimate CrossFit today! We will have a WOD at AG Middle School at 11 am today.

We'll be back to a regular schedule tomorrow.

Marcus loves sumo deadlift high pulls... you can see it in the expression on his face.

2010-04-17T05:00:00.001-04:00

NO WORK OUT AT ULTIMATE CROSSFIT THIS WEEKEND!!!!

The gym is closed for a seminar. Feel free to join our friends at CrossFit Ballantyne at 9 am on Saturday for a work out, and we'll have a work out at 11 am at AG Middle School on Sunday.

Don't forget the Oyster Roast today at 5 pm!

617 Westbury Road
Charlotte, NC 28211

Sherry and Kristen will provide oysters, all the fixin's and a keg. Please feel free to bring any side item or munchy and any "special" drinks that you prefer.

Kim knocking out a nice back squat, and Drew getting a high box jump. The next time we see them they will officially be husband and wife- congratulations on your wedding today!

2010-04-16T05:00:00.003-04:00

Strength:
Snatch – 1, 1, 1 at 85-90% of your 1 rep max

WOD:
"Ryan"
Five rounds of:
7 Muscle-ups
21 Burpees

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

A few notes and reminders... don't forget, Ultimate CrossFit will NOT be open this weekend, April 17th and 18th. We are hosting a Level II Coaches Prep course. Feel free to join our friends at CrossFit Ballantyne on Saturday at 9 am for a work out, and we'll have a work out on Sunday at 11 am at AG Middle School at the track.

Also, don't forget about the Oyster Roast tomorrow at 5 pm, hosted by Kristen Ciresi and Sherry Lowe. Address is 617 Westbury Rd, Charlotte 28211.

Endurance work out for the weekend:

Register for the historic Elizabeth 8k (4.97 miles) race Saturday morning at Independence Park (http://www.elizabeth8k.com/).

Not ready for 5 miles? Try the “booty loop” by starting and ending in Freedom Park:http://www.mapmyrun.com/run/united-states/nc/charlotte/149211693. It’s a little over 3 miles and is a great route to meet other runners and provides a couple of water fountains along the way. (You can also stop by Queens for a bathroom break if needed)

Use both distances as a time trial for future training pace per mile.

Sunday, April 25th – Group trail run at the US National Whitewater Center at 11 am, weather permitting.

We always like to hear about the success stories of our athletes. Catherine Sexton just ran her first half marathon last weekend and shared this with us:

I joined Ultimate CrossFit in Charlotte after hearing my cousin Dani
rave about her results from the grueling WODs she did a couple times per
week at CrossFit Ktown in Knoxville. She was a marathon runner and
hadn't achieved the results in three years of running that she did from
three months of CrossFit! I really wanted to get into shape before my
wedding but was completely intimidated by the CrossFit photos I saw
online-a professional couch potato, like myself, would not be capable of
doing pull-ups, box jumps, or rope climbs.

My initial goal was to lose X pounds before Y date and I was only
concerned about the number on the scale each morning-I wanted to get
skinny quick. I never imagined how motivated I would become. With each
WOD, I found myself wanting to beat my own times and improve strength
and endurance. Since I struggled with the running WODs, I decided to
start running a couple times per week in addition to CrossFit training.
Within a couple weeks of running, I decided to sign up for a half
marathon. With each week at UCF, I became stronger and more determined
to succeed. My longest run went from 4 miles to 5, 7, and 8 in a couple
of weeks! The week before the race, I wasn't sure what to expect. I
didn't know what time I would get-my goal was to finish the race.

Last weekend, I ran the 13.1 mile course in 2 hours and 9 minutes and
have never been so proud of myself! In December, I could barely run a
half mile and four months later, I completed a half marathon! CrossFit
WODs gave me the physical ability as well as the confidence to challenge
myself to break down new barriers. Half marathon: check! My friend
asked "what's next?" I replied "The Appalachian Trail."

Catherine crossing the finish line.

2010-04-15T05:00:00.002-04:00

Strength -

Front Squat - 5-5-5
Sumo Deadlift - 3-3-3

WOD:
3 rounds

20 Wall Ball
Farmers Walk (Parking Lot) (1.5/1)
40 Double Unders

Parking for this Kristen and Sherry's Oyster Roast this weekend: Parking is available on Westbury Road, Clover Road, and Crosby Road. If you can't find a spot, you can also park at Trinity Church which is directly behind the house. There is a gate from Trinity Church parking lot to the backyard, and they will have it open.

Another reminder about our bootcamp starting May 3rd...

Two-thirds CrossFit programming. One-third 6th grade Gym class. Take it
outside. Add a little accountability in your diet. Bootcamp. For all
ability levels.

Each month is 18 workout sessions and includes small group training, a
daily nutrition logbook, a t-shirt and a fun, challenging group workout
environment for all ability levels. And plenty of accountability.

May 3 is "opening day" for Ultimate CrossFit Bootcamp in Charlotte. Looks
like either Independence or Freedom Park is where we"ll settle in and call
home.

We'll do a lot of bodyweight exercises you"re familiar with... like squats,
push ups, sit ups and tricep dips. And we'll introduce some you may have
never heard of, like extreme jacks, burpees, airplane plank and fire
hydrants. We'll incorporate some CrossFit-type of equipment and movements
from time to time, like kettlebells, jump ropes, medicine balls and PVC
pipe. Heck, we'll even figure out ways to use sidewalk chalk and a deck of
cards. We'll mix them up in a blender and come up with some fun and unique
workouts that will vary with each session. We'll also take a look at what
you're eating and how you can improve your diet to achieve better
nutrition and fuel the intense workouts we'll do each morning. And we'll
hold you accountable with a daily logbook to log what you're eating. Most
importantly, we'll get you fit, feelin' great and have fun doing it.

Check out http://ultimatecrossfitbootcamp.com/ to see what's up. Email bootcamp@ultimatecrossfit.com to ask any questions or sign up.

UC Bootcamp will be run by Carter Lewis, a former member of Ultimate
CrossFit, who is coming back to build on the bootcamp success he has built
in Birmingham, AL. He has been coaching bootcamps and changing lives for a
few years now and we are lucky to have him joining our team.

There's got to be something in the socks that makes these ladies do such nice hand stands.

2010-04-14T05:00:00.002-04:00

Skill Work:

Clean, everyone will be working on skill work with the clean.

WOD:

10 Rounds

First round- 1 clean and jerk (155/105), then 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

Second round- 2 clean and jerks (155/105), then 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

Third round- 3 clean and jerks (155/105), then 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

Continue to 10 rounds

If you haven't taken your clothing and other assorted stuff that's cluttering up the shelves in the gym by tonight, it's getting donated to charity.

*****There is a change to the schedule this weekend at the gym... Ultimate CrossFit will be hosting a Level II prep course and will be CLOSED Saturday and Sunday. Feel free to work out at CrossFit Ballantyne on Saturday morning at 9:00 am. Sunday, there will be a work out at AG Middle School at 11 am. We'll be back to a normal schedule on Monday.*****

The next time we do spiderman crawls... take a look at this video (around the 1:50 mark) before you complain. At least we don't ask you to do anything like this!

2010-04-13T05:00:00.002-04:00

Strength:

Weighted Pull Ups 5-3-1

WOD:

5 Rounds
5 Deadlifts (275/185)
10 Burpees

Don't forget, we're starting our Endurance class tonight at the track at AG Middle school (it's at the corner of Runnymede and Colony).

Time: 6:30 PM

What to Bring: Everyone who participates will need to bring their own watch or stop-watch to keep track of their interval times and rest periods. Also, we highly recommend water, water and some more water. These summer months can and will get hot.

What to Expect: Our goal is to improve one’s overall fitness level and running efficiency. We are not here to completely change someone’s stride or style. We are here to point out universal running laws and techniques that can be applied to everyone.

What everyday day will consist of:
1) Warm up
2) Running skills and drills
3) Workout – all running based

Duration: Class will be anywhere from 60-75 minutes

Our Tuesday track workouts will focus highly on developing our Anaerobic threshold. In short, we will train interval and speed work as opposed to long and slow distance running.

**Reminder- Kristen Ciresi and Sherry Lowe are hosting an Oyster Roast for us this Saturday at 5 pm**

617 Westbury Road
Charlotte, NC 28211

Sherry and Kristen will provide oysters, all the fixin's and a keg. Please feel free to bring any side item or munchy and any "special" drinks that you prefer.

It's never to early to start lifting...

2010-04-12T05:00:00.005-04:00

Strength:
Back Squat 5-5-5-5

WOD:

4 Rounds

5 Deadhang Pull Ups
5 Push Press (135/95)
15 Abmat Sit Ups
20 Slam Balls (30/20)

Momma's Quote of the Week:
"Cherish your human connections-your relationships with friends and family."--Barbara Bush

Guys, we have an awful lot of clothing and whatnot that has accumulated on the shelves in the gym. Remove your stuff by end of day Wednesday or it's getting donated to charity.

Ultimate CrossFit is starting a Bootcamp!

Two-thirds CrossFit programming. One-third 6th grade Gym class. Take it
outside. Add a little accountability in your diet. Bootcamp. For all
ability levels.

Each month is 18 workout sessions and includes small group training, a
daily nutrition logbook, a t-shirt and a fun, challenging group workout
environment for all ability levels. And plenty of accountability.

May 3 is "opening day" for Ultimate CrossFit Bootcamp in Charlotte. Looks
like either Independence or Freedom Park is where we"ll settle in and call
home.

We'll do a lot of bodyweight exercises you"re familiar with... like squats,
push ups, sit ups and tricep dips. And we'll introduce some you may have
never heard of, like extreme jacks, burpees, airplane plank and fire
hydrants. We'll incorporate some CrossFit-type of equipment and movements
from time to time, like kettlebells, jump ropes, medicine balls and PVC
pipe. Heck, we'll even figure out ways to use sidewalk chalk and a deck of
cards. We'll mix them up in a blender and come up with some fun and unique
workouts that will vary with each session. We'll also take a look at what
you're eating and how you can improve your diet to achieve better
nutrition and fuel the intense workouts we'll do each morning. And we'll
hold you accountable with a daily logbook to log what you're eating. Most
importantly, we'll get you fit, feelin' great and have fun doing it.

Check out http://ultimatecrossfitbootcamp.com/ to see what's up. Email bootcamp@ultimatecrossfit.com to ask any questions or sign up.

UC Bootcamp will be run by Carter Lewis, a former member of Ultimate
CrossFit, who is coming back to build on the bootcamp success he has built
in Birmingham, AL. He has been coaching bootcamps and changing lives for a
few years now and we are lucky to have him joining our team.

2010-04-11T05:00:00.001-04:00

WOD:
"Coalminer's Daughter"

5 Rounds-
400 M Run
29 Pushups
29 Box Jumps (24/20)
29 Floor to Overhead (135/95)
29 Pullups

In memory of the fallen coal miners of WV who died earlier this week in the tragic mining accident.

Bri and Pfab showing us a nice handstand in Charleston.

2010-04-10T05:00:00.001-04:00

WOD:
2009 CXFit Games Chipper (modified)

15 Cleans (135/95)
30 Toes to Bar
30 Box Jumps (24/20)
15 Dips
30 DB Push Press (30/20)
15 Thrusters (135/95)
30 Pull Ups
30 Burpees
30 Lunges with 45/25 Lb Plate

Court and Cassie working on their sumo deadlift high pull.

2010-04-09T05:00:00.002-04:00

****Fox News is coming at 10 am this morning to film another segment on Ultimate CrossFit. Anyone who can make it out at that time, come on out!***

Strength:
Partner up - grab a heavy band (green or bigger) put it around your partner and slow them down while they run. 25m sprints. Each partner does 2 then the other partner. Repeat for 10 of them. Rest after each partner has done two.

WOD:
10 min 1 Snatch on the minute - use 90% of 1 rep max

rest 5 mins

10 min tabata row - max meters

CrossFit Ballantyne had this article on their blog the other day and it's a question we get a lot around here. So I thought I'd throw it on here.

This is a great excerpt from an article about some of the myths that surround the fitness world.

I found this on So-Cal Strength and Conditioning

Myth #5: Women should focus on performing aerobic activities because weight training will give them a "manly" appearance.

This myth just won’t go away, mainly because of bodybuilding magazines. People associate females who strength-train with the female bodybuilders pictured in bodybuilding magazines. Professional female bodybuilders usually resemble men because of the massive amount of anabolic, androgenic drugs they consume.

However, these "females" shouldn't be confused with drug-free women who incorporate resistance training into their fitness programs. The next time that this topic comes up, remember the following facts:

1) Much of the difference in muscle mass between males and females is attributed to hormones, specifically, Testosterone. On average, men produce ten times more Testosterone than females. Unless you’re a female who's taking anabolic steroids or other male hormones, lifting weights will not make you look like a man! It’s actually harder for most females to build muscle compared to their male counterparts.

2) There's also a difference in muscle mass distribution between men and women, especially in the upper body. If you do build a significant amount of muscle, you still won't look masculine.

So, it's important to remember that male hormones and muscle mass distribution are the two main reasons that men usually carry more muscle than woman. Ladies, get in the weight room!

2010-04-08T05:00:00.005-04:00

Strength:

1-3-5 (Press, Push Press, Push Jerk)
Do all three movements in succession without putting the bar down. Three Rounds

WOD:

"Buddy Bar"

3 Rounds

(95/65) Weight for all movements

20+20 Front Squat
20+20 Hang Power Clean
20+20 Push Jerk
200 Jump Rope Singles

Done in Pairs - Athlete 1 will do 20 Front Squats while Athlete 2 rests. Athlete 1 will then hand the bar over to Athlete 2 and rest. This is repeated without putting the bar down through all three movements. When Athlete 1 hands the bar off after the Push Jerks he/she does their 200 jumps then goes and gets the bar to start over with the Front Squat. Athlete 2 will finish the Push Jerks and then hold the bar while Athlete 1 completes the jumps. The team can rest when and however they want but the bar must not go back in a rack or touch the ground. Time is called when Athlete 2 finishes the third set of jump ropes. This work out will not be put on Beyond the Whiteboard (for those of you who track your work outs on that site)... It's a partner WOD and would change each time you do it based on who your partner was. And honestly, sometimes you should just do a work out to get through it and not worry so much about your time.

We've done a lot of sumo deadlift high pulls here recently... here's Derek Anderson showing a great start position for these. DA is a great person to watch when it comes to range of motion and form... he's rock solid on most everything he does. Although I will warn you to stay away from him if there are double unders involved....

JP Soto and his wife are organizing a fund raiser for their church... see the details below for more information.

Hello Friends,

I'm reaching out to you today to see if you will be willing to help me with a fundraiser Sonia and I organized within our Life Group (bible study). In May, our group leader Leo Wurschmidt, is traveling with our church to Sengal Africa to engage in relational ministry and perform light construction projects. The cost of his trip is roughly $2,400 and we're trying to help him cover a small portion of that through our raffle basket.

For $5, you can purchase a raffle ticket and a chance to win the following:

* $50 Gift Certificate to the Pottery Barn;
* 2 Unframed, limited-edition Andy Marquez Prints;
* 1 Gift Card for one year of web hosting through Media Temple;
* 1 Custom painting created by Charlotte artist, Katie Carriker;
* 2 Tickets to the April 14th Bobcats vs. Chicago Bulls game;
* 1 Football signed by numerous NFL Alumni players;
* 1 Surprise basket filled with treats to start your Spring gardens
* and more....!

If you can help, please respond to my email and let me know you'd like to purchase a ticket. The deadline to purchase tickets is Sunday, April 11th. You can make your checks out to Forest Hill Church. That way it is a tax deductible gift. Just put "Senegal-Leo Wurschmidt" in the note section. Mail me your check at the following address:

JP Soto

Thanks so much for helping us make this trip happen. It will mean a lot to me and Sonia to be able to help Leo with his missionary work. For more information about the trip, please visit the fundraiser website:

http://charlottetosenegal.com

2010-04-07T05:00:00.002-04:00

Strength:

Deadlift 3-3-3

WOD:

21-15-9

Sumo Deadlift High Pull (95/65)
Box Jump (24/20)
Kettlebell Swings (1.5/1)

ULTIMATE CROSSFIT ENDURANCE IS HERE
“How can you expect to run fast by training yourself to run slow”

When: Every Tuesday starting next week, April 12/2010

Time: 6:30 PM

Where: Alexander Graham Middle School – Track

What to Bring: Everyone who participates will need to bring their own watch or stop-watch to keep track of their interval times and rest periods. Also, we highly recommend water, water and some more water. These summer months can and will get hot.

What to Expect: Our goal is to improve one’s overall fitness level and running efficiency. We are not here to completely change someone’s stride or style. We are here to point out universal running laws and techniques that can be applied to everyone.

What everyday day will consist of:
1) Warm up
2) Running skills and drills
3) Workout – all running based

Duration: Class will be anywhere from 60-75 minutes

Our Tuesday track workouts will focus highly on developing our Anaerobic threshold. In short, we will train interval and speed work as opposed to long and slow distance running.

The Big Debate – Aerobic Vs Anaerobic

* Simply put – “Aerobic” training will plateau before “Anaerobic” will.

Aerobic Training

Benefits
Increased cardiovascular function
Better fat utilization

Drawbacks
Decreased muscle mass
Decreased strength
Decreased speed and power
Decreased anaerobic capacity
Decrease in testosterone levels

Anaerobic Training

Benefits
Increase in cardiovascular function
Decrease in body fat
Increase in lean muscle mass
Increase in strength
Increase in speed and power
Increase in aerobic capacity ****** My favorite – it does both.

Drawbacks
some sport may require an aerobic foundation

BONUS - Runs and Workouts

To complement our weekly classes, we will be posting optional weekend workouts every Friday morning on Ultimate CrossFit’s daily blog. You can do these on your own or together in a group of your choosing. Every week, new optional distances and workouts will be available for you to select based on your individual experience level. These workouts will enable you to build your endurance base while you tackle longer distances.

NOW The Fun Part……...

With CrossFit being all about community, we will continue the social aspect of Ultimate CrossFit Endurance by integrating long runs, trail runs, hikes, local races and of course, happy hour! Look for these events monthly.

We’ll start Sunday, April 25th at the Whitewater Center.
*Time & details forthcoming.

* Our “Endurance” program is included with all of our memberships and is offered to any and all of our members. We look forward to seeing you and adding a new element to your training.

For any additional questions, please contact Brandon@ultimatecrossfit.com