Ultimate CrossFit WOD

2010-02-08T05:00:00.005-05:00

Strength: Squat – 5, 5, 5, 5

WOD:

40-30-20-10 rep rounds for time:
Push Ups
KB Swings (1.5 / 1)

Momma's Quote of the Week:

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."--Vince Lombardi

Brandon posted this on Ballantyne's blog a few days ago... this guy's got some pretty impressive strength.

A reminder about the Olympic lifting seminar coming up in March...

USA Olympic Lifting Clinic
Hosted by: Ultimate CrossFit and MuscleDriver USA

When/Where: Saturday, March 13th, from 9:00 – 4:00 pm
Ultimate CrossFit

The Purpose
With proper technique Olympic lifting helps build explosive power and teaches athletes how to accelerate or receive a load (be it an object or another person). The movements of Olympic lifts are common to many sports. Performing these movements efficiently through proper technique increases an athlete’s ability to improve both performance and avoid injury. The Program will cover demos, teaching progressions, and fault correction for the snatch, the clean, and the jerk. There will be plenty of hands on time, as well as, Q &A. The class size will be kept small to allow for plenty of personal attention.

The Coaching Staff
Glenn Pendlay – Head Coach
The Pendlay name is one of the most recognized in both the Olympic Lifting and CrossFit communities. Glenn received a master degree in Exercise Physiology and was taught the Olympic Lifts by Mendeleyev in Moscow. Glenn has been coaching since 1995. In 1999 Glenn started a coaching program in Wichita Falls, Texas that quickly became one of the top programs in the USA, consistently winning team championships at national competitions, and regularly placing lifters on international teams. Glenn is an international level coach, and currently coaches in northern California.

Jonathan North – Demonstrator, Assistant Coach
Jon is a full time Olympic Lifting Professional who trains with Glenn Pendlay at the California Strength Academy. Jon was introduced to Olympic Lifting as a member of the Sacramento State University football team and is now a top nationally ranked lifter in the US with best lifts of 150kg for the snatch and 177kg for the clean and jerk. Jon is known as an efficient and athletic lifter and is currently training for the Pan American Games.

Cost: $125 per person. Availability is limited.

2010-02-07T05:00:00.000-05:00

WOD:

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

For those who don't want to do Linda:

Cindy

AMRAP 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

Chelsea working on the snatch... Chelsea's been logging a lot of time in the gym preparing for sectionals in March. Good luck, Chelsea!

2010-02-06T05:00:00.003-05:00

WOD:

Jack Myers' Birthday WOD

2 Rounds
1....800 meter run
31....Pullups
19...Power Cleans (135/95)
69...Double Unders
41...Burpees (2nd round Boxjumps 24/20)

Quick note about tomorrow's WOD... we're going to be doing Linda (aka The Three Bars of Death). It's not a work out we normally do, because there are a lot of logistical issues with doing this WOD. But we're going to go for it tomorrow. For those who don't know, Linda is 10-9-8-7-6-5-4-3-2-1 reps of body weight bench press, 1.5x body weight deadlift, and 0.75x body weight cleans. So if you've ever wanted to do Linda, tomorrow is your day. And for those who don't want to attempt that work out, we will have a separate work out for you guys.

2010-02-05T05:00:00.002-05:00

Strength:

Hang Power Snatch 2-2-2-2

WOD:

10-1/1-10 Wall Balls (20/14) and KB Swings (2/1.5)
5 Rope Climbs at any point during this part of the WOD
10-1/1-10 Box Jumps (30"/24") and Knees to Elbows
5 Rope Climbs at any point during this part of the WOD

So, you'll do 10 wall ball shots then 1 kb swing, 9 wall ball shots then 2 kb swings, etc. Just make sure you get 5 rope climbs in at any point. As soon as you're through with the first part of the WOD, you move on to the second part. It follows the same pattern: 10 box jumps then 1 K2E, 9 box jumps then 2 K2E, etc. You'll need to do another 5 rope climbs at any point during this part of the WOD as well. No rest between the two parts of the WOD.

Next time you see Jayme, congratulate her on her muscle up. She's been kicking ass and taking names in the WODs since joining us a few weeks ago. Great work, Jayme!

2010-02-04T05:00:00.004-05:00

Strength:

Press 5-5
Sotts Press 3-3

WOD:

AMRAP 15mins
250m Row
50 Double Unders
100m run shuttle run style

Happy Hour tonight at Dilworth Neighborhood Bar and Grille, 8 pm.

Guys, there's going to be an Olympic Lifting Clinic here at the gym Saturday, March 13th. See below details. If you have any questions, let Lance know.

USA Olympic Lifting Clinic
Hosted by: Ultimate CrossFit and MuscleDriver USA

When/Where: Saturday, March 13th, from 9:00 – 4:00 pm
Ultimate CrossFit

The Purpose
With proper technique Olympic lifting helps build explosive power and teaches athletes how to accelerate or receive a load (be it an object or another person). The movements of Olympic lifts are common to many sports. Performing these movements efficiently through proper technique increases an athlete’s ability to improve both performance and avoid injury. The Program will cover demos, teaching progressions, and fault correction for the snatch, the clean, and the jerk. There will be plenty of hands on time, as well as, Q &A. The class size will be kept small to allow for plenty of personal attention.

The Coaching Staff
Glenn Pendlay – Head Coach
The Pendlay name is one of the most recognized in both the Olympic Lifting and CrossFit communities. Glenn received a master degree in Exercise Physiology and was taught the Olympic Lifts by Mendeleyev in Moscow. Glenn has been coaching since 1995. In 1999 Glenn started a coaching program in Wichita Falls, Texas that quickly became one of the top programs in the USA, consistently winning team championships at national competitions, and regularly placing lifters on international teams. Glenn is an international level coach, and currently coaches in northern California.

Jonathan North – Demonstrator, Assistant Coach
Jon is a full time Olympic Lifting Professional who trains with Glenn Pendlay at the California Strength Academy. Jon was introduced to Olympic Lifting as a member of the Sacramento State University football team and is now a top nationally ranked lifter in the US with best lifts of 150kg for the snatch and 177kg for the clean and jerk. Jon is known as an efficient and athletic lifter and is currently training for the Pan American Games.

Cost: $125 per person. Availability is limited.

2010-02-03T05:00:00.000-05:00

Strength: Deadlift 5-5-5

WOD:

Tabata Something Else - 8 rounds of each no rest between
Pullup, Pushup, Situp, Squats

20 seconds of work, 10 seconds of rest.

Score is total reps.

Lindsey showing the rower who's boss.

2010-02-02T05:00:00.002-05:00

Skill Work:

Kipping Pull Ups (if you have kipping pull ups, then do 3 sets of max dead hang pull ups)

WOD - Filthier Fifty
50 Back Squats (135/95)
50 Renegade Rows(35/25)
50 Calories on the C2
50 Overhead Plate Lunges(45/25)
50 Burpee Pull-ups

Guys, we have tickets to a Checker's game February 18th. Cost is $15. Let Lance know if you want one- it would be fun to get a group together and go watch some hockey.

Happy Hour
Don't forget, Happy Hour this Thursday at Dilworth Neighborhood Bar and Grille. For those of you on the Challenge, there has been a change- we're not going to give anyone extra points for coming. But, if you do come, you can have two alcoholic beverages and not have points deducted.

This change is not open for discussion, so if you don't like it, sorry. We've had some complaints about offering extra points when some folks couldn't make it, etc, so in an effort to not penalize people the opportunity to earn extra points, we just won't give them out. But we do want folks to come out, so we will give you the two no point deduction drinks.

Corey, in his happy place after a WOD.

2010-02-01T05:00:00.000-05:00

Strength: Squat Clean and Jerk 2-2-1-1

WOD:

AMRAP 15 minutes

5 Push Press (155/105)
10 Knees to Elbows
15 Double Unders

Momma's Quote of the Week:
"In order to succeed, your desire for success should be greater than your fear of failure."--Bill Cosby

Challenge Update

We started a separate blog for the Challenge... what we'd like to see is folks using this to share recipes to hopefully make this easier for folks. Also, use it to give each other support, to vent about how hard or annoying it gets to keep up with this. This is just a place for you guys to share whatever you want regarding the Challenge. The site is http://ultimatecrossfitchallenge.blogspot.com/.

If you haven't paid your money yet, you have until this Friday to do so. Otherwise, it's going to be a 10 point deduction for each day you don't pay.

Finally, it's going to take some time to get through the logs that have been submitted. But as soon as we do, we'll get the results posted. Also, there still seems to be some confusion on scoring- I'll be sending an email out to anyone who calculated their scores wrong and hopefully explain in better detail how the scoring works for this Challenge.

Happy Hour
We're having another happy hour this Thursday night at 8pm at Dilworth Neighborhood Bar and Grille. Come out and socialize with your fellow gym members. For those of you on the Challenge, we're going to do something nice for you... We'll give anyone who's on the Challenge 2 bonus points for coming out. So you can have a few drinks and basically stay even for the day, you can bank the points and maybe take an extra cheat meal or two, or you can just save the points and give your team a boost.

Fist Pumps and Box Jumps after their team work out...

2010-01-31T07:00:00.000-05:00

WOD # 1
10 min AMRAP
5 Deadlifts 185/135
10 box jumps
15 toes to bar

Rest 5 mins then

WOD # 2
10 min AMRAP
10 wallballs
10 ring rows
10 pushups

2010-01-30T08:47:00.002-05:00

Skill Work: Goat Work

WOD:

30 Hand Stand Push Ups
40 Pull Ups
50 KB Swings (1.5/1)
60 Abmat Situps
70 Burpees

And yes, we are having classes today, 8:30 and 10 am. We're not going to let a little snow get in our way.

2010-01-29T05:00:00.004-05:00

Strength:

Overhead Squat 5-3-3

WOD:

Annie
50-40-30-20-10
Double Unders
Abmat Situps

Interesting article from CrossFit Montgomery County from a couple weeks ago. Thanks Beth for sharing this.

CrossFit Women Are Bitches

Some time ago I came across a website called Heartless Bitches International, and was unable to resist browsing through it a little. What I found was fantastic, and I quickly came to the conclusion that the name of the website, while most likely offensive to several people, is nothing more than their (probably accurate) description of how society views women who have strength, confidence, independence and intelligence, and the resolve to be openly proud of that fact.

Having been a CrossFitter for the past couple of years I’ve found that the women I’ve met who embrace CrossFit as a lifestyle embody all of those wonderful traits and outshine the hoi polloi to an astronomical degree. I want to get to know them and to meet more of them. They don’t lie down and accept defeat, nor do they allow fashion magazines or television shows to mandate who they should be and how they should act. I believe this is a good thing, and I hope that it continues to spread like wildfire. CrossFit women are amazing, incredible human beings, and I feel that the “stop whining and get over yourself” attitude of that website is representative of what CrossFit women possess naturally.

The word “bitch” is very volatile – to some it’s the deepest, harshest name anyone could call a woman, and to others it’s completely benign. If, however, a woman who has strength, confidence, independence and intelligence falls under the general category of “bitch” (when used as a description of her character) simply because she has those traits, then I will do anything and everything in my power to help my 8-year old daughter become one. I can’t think of a greater gift I could ever possibly give her.

I’m just sayin’…

2010-01-28T05:00:00.001-05:00

Strength:

Sumo Deadlift 3-3-3

WOD:

2 rounds
Tabata Squats (8 rounds for 4 minutes)
4 minutes of muscle ups
Rest 2 minutes

Score is total reps between squats and muscle ups.

Every now and then someone will ask why we don't have mirrors in the gym so they can check out their form. Here was a good post from our friends at Supreme Sports and Training.

Contrary to popular opinion, mirrors provide no benefit during exercise. In fact, they impair performance as they force the trainee to rely on visual feedback rather than kinesthetic awareness. Unfortunately, the visual feedback that the mirror provides will always override what your body is telling you because you will constantly be looking to see if things look correct. By learning how to perform movements (squat, clean, snatch, press, etc.) correctly and safely, the trainee invariably develops body awareness and begins to understand how he or she is moving through space. Kinesthetic awareness directly correlates with skill acquisition. Strength training exercises and movements are all skills that must be learned and developed. Just like shooting a free throw, swinging a golf club, hitting a baseball, or jumping over a hurdle - strength training requires physical skills that must be trained.

Tiger Woods doesn't use a mirror when he chips out of the rough in Augusta. Michael Jordan didn't need a mirror to check his shooting technique during Game 6 of the 1998 NBA Finals. Adam Vinatieri had no intentions of looking in a mirror when he kicked the game winner in Super Bowl XXXVIII. For the same reasons, trainees do not need mirrors to see if they're exercising properly.

2010-01-27T05:00:00.001-05:00

Strength:

Weighted Step Ups (24"/20") 8-8-8

WOD:

5 Rounds
5 Push Presses (155 / 110)
5 Renegade Rows (35 / 20)
15 abmat situps

The KettleBelles after getting a WOD done outside of Ultimate CrossFit. Great job, ladies- good luck in the Challenge!

2010-01-26T05:00:00.004-05:00

Strength:

Snatch 3-2-1-1

WOD:

5 Rounds
10 Deadhang Pullups
20 Burpees

Bryson Brannon from our morning class has decided to grow some facial hair for a worthy cause (unlike myself who has just been too lazy to shave for a month)... See his message below...

THE 'STACHE IS BACK! No need to run and hide...it's the annual
"Mustaches-for-Kids" fundraising drive!

Happy New Year everyone! From now through Friday February 12th I'll be
growing a mustache (a rather handsome one, I might add) as part of the
noble efforts of DonorsChoose.org to raise money for low-income
classrooms. You may be asking yourself: "What do mustaches have to do
with helping classrooms in need?"...well, much like growing/grooming a
successful mustache, these children need the necessary tools to maximize
their educational "growth" potential and be "groomed" for a successful
future (and as an added benefit, your donations give me the moral
support I need to survive the next month of tedious facial grooming).

For those who aren't familiar (or who blocked the image of my last
mustache from memory), "Mustaches for Kids" raises money for
DonorsChoose.org, a registered non-profit 501(c)(3) charity (accolades
include Better Business Bureau's "Accredited Charity" status and Charity
Navigator's highest rating of "4 stars"; for additional info visit
www.DonorsChoose.org/M4K and
www.M4KCLT.org ). DonorsChoose.org provides
funding for teacher-submitted projects to improve educational quality
for low-income public schools, by connecting individual classrooms in
need with individual donors who want to help. Your tax-deductible
donations will support projects/supplies ranging from books,
calculators, science lab kits, phys-ed equipment and more for low-income
public school classrooms (grades K-12) in need of funding. The best
part is you pick exactly which class/project to support with your
donation.

Last year, M-4-K raised over $320,000 nationwide, with Charlotte's
chapter raising approx $65,000 alone (not bad!)...and that doesn't even
count "matching gifts" from various corporations. Your support is
greatly appreciated!

Want to support the cause? Or just tired of paying high taxes and
looking for a worthy tax deduction? Follow these steps:

1) CLICK HERE TO DONATE
on my
"Giving Page" (or copy/paste this address to your web browser:
http://www.donorschoose.org/donors/viewChallenge.html?id=27295
).

2) Select one (or more) classroom project(s) I've chosen to
support, or use the "Give Now" box at the top and the site will choose
one for you (or you can browse the overall site and if you see another
project you prefer let me know and I'll add to my page).

3) Type the $ amount of your donation in each project's green
"Give" box on right and click the green arrow to add pledge to your
"cart". When finished entering donation(s), click "Check Out" link
appearing under green "Give" box.

4) Fill in required contact info / payment info, then click green
"Place My Donation" button to officially submit payment.

* You'll receive an email receipt from DonorsChoose.org (please retain
for your tax records).

** If your employer has a "matching gift" policy let me know and I'll
guide you through the matching process (it's easy). Gift-matching has
been an important part of past fundraising efforts.

2010-01-25T05:00:00.008-05:00

Strength:
Bench Press 5-5-5
Push Jerk 3-3

WOD:

3 Rounds
100m run shuttle run style
50m Lunge Steps
100m run
50m Broad Jump

Ok, so here are the teams we have so far- if you don't see your team listed here, email bryan@ultimatecrossfit.com with your team name, captain, and nutrition choice for the challenge.

The Deadliest Snatch- Chelsea W, Jeremy K, Beau, Janet
The KettleBelles- April K, Kristen, Courtney, Reagan
Team NBA- Lizzy, Megan T, Katie, Beth
Don't Get Your Chucks in a WOD- Natalie, Tim, Ray, Charla
P90X Can Suck It- Eric R, Doug, Sarah, Mishelle
The Laydees- Cristina, Liz, Veronique, Kelly B
The Laydee Killers- Bob, Adam, Chris T, Jen T
Fantasy Fitters- Megan M, Sherry Long, Kim J, Chandra
Too Much For Tiger- Sherra, Heather, Cassie, Ann
Project Win- Kate, Lisa, Bill, Laura
Fist Pumps and Box Jumps- Annie, April P, Kara, Stephen C
Hurts So Good- Betsy, Jack H, Marcus T, Robert
Nervous Pee- Thomas, Jayme, Kristy, Will
Waist Management- Sherry Lowe, Christina, Catherine, Bri
No Name Team #1- JP, Julie R, Matt, Nancy M
No Name Team #2- Mie, Carrie, Chelsea L, Bryan R

I think that's it... Let me know ASAP if I've missed anyone. We've got a lot of teams with no names- get those in as soon as possible. I very well could have overlooked a couple of team names, so remind me if you've already sent it in. I also need to know who all the team captains are and which nutrition path you're doing for the challenge.

2010-01-24T17:17:00.002-05:00

Skill - Goat Work

WOD
3 rounds
500m Row
20 Knees to Elbows
20 Double Unders
20 DB Thrusters (35/20)
20 Ring Pushups

Look for the final documents tomorrow for the challenge. Make sure you send Bryan your team name, team members, and captains tomorrow.

2010-01-23T13:40:00.003-05:00

WOD:

Team Work Out, teams of four. Only three people working at a time, the fourth person is resting.

AMRAP 20 Minutes

Row
Burpees
Wall Balls (20/14)

For the row, you're going for calories rowed. Your score is your team's total reps for the work out.

This was the kick off WOD for the Challenge. If your team did not do this work out together, you must do it together sometime this week. Just make sure you coordinate that with Lance as to when you're going to do your team WOD.

At this point, the Challenge has begun- everyone should be on their nutrition path of choice. Remember to record your food, your work outs and your rest.

Also, don't forget to send your team name, captain, and whether the team members are doing paleo or zone to bryan@ultimatecrossfit.com as soon as possible. Also, we need to get payment from everyone (who hasn't already paid) as soon as possible. It's $25 per person.

Good luck to everyone doing the Challenge!

2010-01-22T00:37:00.003-05:00

Strength: Front Squat 3-3-2-1

WOD:

Tabata Time!

Ring Rows
KB Swings (1.5/1)
Push Press (75/45)
Abmat Situps

You'll do 20 seconds of ring rows, 10 seconds of rest, followed by 20 seconds of KB swings, then 10 seconds. Do this until you complete 8 rounds of both exercises. Then do the same for push press and abmat situps.

Your score is your total reps for all the exercises.

Some days you beat the work out... some days the work out beats you. Mayson post-rowing yesterday.

2010-01-21T05:00:00.007-05:00

HAPPY HOUR TONIGHT. We have the downstairs area at Dilworth Neighborhood Grille. THIS IS NOT ONLY FOR PEOPLE DOING THE CHALLENGE. It is also for people who want to come have some food and drinks and just hang out. We really need a good showing, because we are going to be doing these happy hours the first Thursday of every month and want to have a great showing!

WOD:

2 x 500m row sprints

then...

50 Turkish Get Ups (25 each side) 1.5/1 pood for the weight

HAPPY HOUR tonight at 8:00pm at Dilworth Neighborhood Grille. We will be going over the Challenge, but everyone is welcome to come hang out.

So a few more details about the Challenge... there is a buy in for this- $25 per person. $20 of this goes to the pot for the winners, $5 goes to help the relief efforts in Haiti. The third place team will get their money back, and the remaining pot will be split among the 1st place team and the 2nd place team.

The first team WOD is this Saturday at either 8:30 or 10:00. Your team must work out together at one of those times or another time you set with a trainer. The nutrition part starts after the team work out (so breakfast on Saturday is your last time to indulge yourself).

RULES:
1. You must have a team of 4 people. Pick a Team Name and a Captain who will be accountable for submitting information to a Trainer. Extra 4 points to each team that creates team t-shirt (be creative!).

2. All team members must workout at UCF at least 2 times per week. Non-members can buy in at $100 for 2x/week or $160 for 3x/week.

3. Teams will earn points by:
• Nutrition. Each team member must choose the Zone or Paleo nutrition plan for the next 30 days. Please indicate which plan you have chosen on your Goals sheet.
- GOAL: Eating paleo/zone 7 days a week for 30 days.
Eating Zone meals will earn you 2 points per day.
Eating Paleo meal will earn you 2 points per day.

• WODs:
- Individual team members earn 1 point for each class attendance. No more than 6 points may be earned from WODS in the gym per week (because we do believe in recovery).
- Workouts including, running, yoga, etc done outside of UCF (worth 1 point per workout). Maximum of 3 additional workouts for extra credit per person per week. See Bodyweight WOD List for ideas.
- Meeting as a team (in UCF T-shirts) to do a workout in a public location and submitting a photo to Lance. (1 point per individual for the extra workout and 3 points for the team for doing it as a team in our gear). The three is in addition to the 7 points each individual can have. Only one per week.
- You can only earn a max of 7 points for workouts per person per week.

4. Recovery:
a. Each team member will earn 1 point for each day they get over 7.5 hours of sleep. We believe recovery is just as important as training.
b. Each team member must take a rest day. If you do not take a rest day it is -2 points. You may play sports or have active rest, but MUST not do a workout

5. All members of team MUST submit 30 Day Journals complete with WODs and food log each week by Sunday at 5 pm. You may choose to make copies of your journal or email bryan@ultimatecrossfit.com. First WOD/nutrition journal submission is January 31st at 5 pm. This will be for January 23-30.

6. Points will be deducted for:
• Indulging in any cheat meals. -1 per cheat meal
• Alcohol- 2 point deduction per day that alcohol is consumed.
• Failure to meet a minimum of 2 WODs per week at UCF or an affiliate (2 point deduction for each WOD missed- example, you missed entire week of class: 4 point deduction or you made it in once 2 point deduction).
• Failure to log WOD’s and Food journal. Deduction of 5 points for each member that submits an incomplete journal or that does not submit a journal.

7. All points controlled by a UCF training staff. Your journal must reviewed each week.

2010-01-20T05:00:00.002-05:00

Strength:

Snatch Balance 3-3
Hang Power Clean 2-2

WOD:

AMRAP 10 Minutes

5 Hand Stand Push Ups
7 Burpees
9 Tuck Jumps

Continuing with our discussion of the nutrition choices for our challenge...let's talk a bit about the Paleo Diet.

So what is the Paleo Diet? It is a way of eating that mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution. These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health. It is also restricts the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables. Here's a link to a good article on following a paleo diet for 30 days: http://www.urbangetsdiesel.com/2009/07/change-your-life-in-thirty-days.html

2010-01-19T05:00:00.002-05:00

Strength: Deadlift 4-3-2-1

WOD:

2 Rounds

800m run
35 Box Jumps (24/20)
400m run
35 slam balls (30/20)
35 abmat situps

So our Challenge kicks off this weekend. Part of the Challenge is a nutrition component- you're picking either Zone or Paleo as your means of nutrition for 30 days. So what the heck is the Zone and Paleo? We'll be discussing the two on the blog, starting with the Zone today...

The diet centers on a "40:30:30" ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. The ideal formula has been under debate, although studies over the past several years (including a non-scientific study by the PBS documentary show Scientific American Frontiers) have shown that it can produce weight loss at reasonable rates. The Scientific American Frontiers study compared the effectiveness of several popular 'diet' regimes including the Zone; somewhat to the surprise of the show's staff, the participants on the Zone experienced the greatest fat loss while simultaneously gaining muscle mass.
Participants also reported the Zone as the easiest regime to adjust to, i.e. having the fewest adverse affects such as fatigue or hunger. Most people who report fatigue find that the fatigue diminishes by day 2 or 3.

"The Zone" is Sears' term for proper hormone balance. When insulin levels are neither too high nor too low, and glucagon levels are not too high, then specific anti-inflammatory chemicals are released, which have similar effects to aspirin, but without downsides such as gastric bleeding. Sears claims that a 30:40 ratio of protein to carbohydrates triggers this effect, and this is called 'The Zone.'

The CrossFit Journal had a good article on the Zone, going into more detail on what constituted a “block” and what constituted a block of many common foods. This link will take you to the article: http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf . You can also visit the Zone’s website, http://www.zonediet.com/, for more information.

2010-01-18T10:22:00.003-05:00

Momma's Quote of the Week:

"Exercise and recreation...are as necessary as reading; I will say rather more necessary, because health is worth more than learning. A strong body makes the mind strong."--Thomas Jefferson, W&M Class of 1762

Press - 5, 5
Push Press - 3, 3

WOD - From HQ

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

So here are the basic rules of the challenge. PLEASE EMAIL ME IF YOU NEED A TEAM -

A nutrition and workout CrossFit challenge. Teams of 4 will work together to stay on track for 30 days. Scoring will be based on a point system lined out on the Rules portion of the linked document. Points will be rewarded and deducted on an individual basis according to your ability to follow required workouts and nutrition. In the end, points will be totaled for the final team score. All journals will be reviewed by a trainer.

This challenge is not based upon physical ability. So having a “firebreather” and a “beginner” on your team doesn’t make a difference. What matters is your team members’ ability to stay on track with workouts and nutrition through these 30 days.

WHY: This team challenge was designed to get us all started with great habits for a very fit 2010. By signing up you will have committed to holding yourself and your teammates accountable for staying on track through these 30 days.

WHO: Teams of 4 people (no exceptions). See a trainer if you need help forming a team. This is open to members or non-members. Each team member is required to workout a minimum of 2 times per week at Ultimate CrossFit or another CrossFit affiliate. Sign up today!

When : Our first event will be a Happy Hour on January 21th at 8:00 pm at Dilworth Grill where we will go over the challenge and answer any questions you may have.

Challenge begins on Saturday, January 23 and the Final Day of Challenge is February 22

The winning team will be announced at Happy Hour on February 25

30 Day Challenge Final Team workout will be held on February 20. Details TBA

Basic Rules (More details in the packet)

Pick Zone or Paleo to eat for 30 days - Get points for each day where you stay on plan

Get points for workouts and sleep

Lose points for cheat meals and alcohol

The team with the most points wins.

I will email this all out, but here it is if you want to get it. For the journals, you can print them or just submit the electronic copies.

Full Rules here - www.ultimatecrossfit.com/30_Day_Team_Challenge.doc

Journal here - http://www.ultimatecrossfit.com/Challenge_Log.xls

2010-01-17T07:00:00.002-05:00

GOAT or make-up work - are you close to getting a muscle up? Did you miss the heavy squat day this week? Need to dial in your overhead squat form? More met-con? This is the time to work on it.

WOD
AMRAP 15 mins
row 250 m
25 wallballs
12 overhead squats (95/65)

2010-01-16T16:31:00.001-05:00

WOD:

50-40-30-20-10

Overhead Plate Lunges (45/25)
Burpees
Ball Slams (30/20)
Double Unders
Knees To Elbows

Partner work out... only one person working at a time.

2010-01-15T05:30:00.000-05:00

Strength:

Back Squat 3-3-3-3

WOD:

JT

21-15-9

Hand Stand Push Ups
Ring Dips
Push Ups