Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Mon, 24 Nov 2014 02:00:45 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog November 24 http://www.ultimatecrossfit.com/2014/11/23/cf-blog-november-24-2.html http://www.ultimatecrossfit.com/2014/11/23/cf-blog-november-24-2.html#comments Mon, 24 Nov 2014 02:00:45 +0000 Liz http://www.ultimatecrossfit.com/?p=31543 Strength: Jerk 1-1-1-1-1 WOD: (from 11/7/13) 3 Rounds 10 Burpee Pull-ups 400m Run 40 Double Unders 10 HSPU *** Momma’s Quote of the Week:  ”Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”–Buddha *** Congrats to our Ultimate […]

The post CF Blog November 24 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: Jerk 1-1-1-1-1IMG_5285

WOD: (from 11/7/13)
3 Rounds
10 Burpee Pull-ups
400m Run
40 Double Unders
10 HSPU

***

Momma’s Quote of the Week:  ”Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”–Buddha

***

Congrats to our Ultimate CrossFitters who competed this weekend at the Iron Fest Powerlifting meet in Hickory!!  Thanks for repping UCF so well – you made us proud!

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

We are coming up on the last week of November – please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

 

The post CF Blog November 24 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/23/cf-blog-november-24-2.html/feed 0
Nov. 24 – The Met http://www.ultimatecrossfit.com/2014/11/23/nov-24-met.html http://www.ultimatecrossfit.com/2014/11/23/nov-24-met.html#comments Sun, 23 Nov 2014 23:18:15 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31547 Death by 10m WoD: 100-80-60-40-20 jump rope singles alternating with 10-8-6-4-2 burpees

The post Nov. 24 – The Met appeared first on Ultimate CrossFit Charlotte, NC.

]]>
20141103_063338
Death by 10m

WoD: 100-80-60-40-20 jump rope singles alternating with 10-8-6-4-2 burpees

The post Nov. 24 – The Met appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/23/nov-24-met.html/feed 0
CF Blog November 23 http://www.ultimatecrossfit.com/2014/11/22/cf-blog-november-23-2.html http://www.ultimatecrossfit.com/2014/11/22/cf-blog-november-23-2.html#comments Sun, 23 Nov 2014 01:40:27 +0000 Liz http://www.ultimatecrossfit.com/?p=31539 WOD: 8 Rounds 50m Shuttle (25m out and back) 8 KB Swings (2/1.5) 5 Pull-ups Cash Out: 10 frame Rowling Tournament – Burpee Penalty http://www.youtube.com/watch?v=0Yvx1Ri9pFc

The post CF Blog November 23 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
WOD:photo-11
8 Rounds
50m Shuttle (25m out and back)
8 KB Swings (2/1.5)
5 Pull-ups

Cash Out:
10 frame Rowling Tournament – Burpee Penalty
http://www.youtube.com/watch?v=0Yvx1Ri9pFc

The post CF Blog November 23 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/22/cf-blog-november-23-2.html/feed 0
CF Blog November 22 http://www.ultimatecrossfit.com/2014/11/21/cf-blog-november-22-2.html http://www.ultimatecrossfit.com/2014/11/21/cf-blog-november-22-2.html#comments Sat, 22 Nov 2014 02:00:07 +0000 Liz http://www.ultimatecrossfit.com/?p=31535 WOD: 800m Run 1 Rope Climb 30 Box Jumps (24/20) 20 Pull-ups 30 Walking Lunges 20 Ring Dips 30 Abmat Sit-ups 400m Run 1 Rope Climb 20 Push Press 30 Double Unders 20 Knees to Elbows 30 Wall Balls 20 Back Extensions 200m Run 1 Rope Climb *** Thanksgiving Hours Wednesday, November 26th – no […]

The post CF Blog November 22 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
WOD:IMG_1827
800m Run
1 Rope Climb
30 Box Jumps (24/20)
20 Pull-ups
30 Walking Lunges
20 Ring Dips
30 Abmat Sit-ups
400m Run
1 Rope Climb
20 Push Press
30 Double Unders
20 Knees to Elbows
30 Wall Balls
20 Back Extensions
200m Run
1 Rope Climb

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

***

PastedGraphic-3

The post CF Blog November 22 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/21/cf-blog-november-22-2.html/feed 0
CF Blog November 21 http://www.ultimatecrossfit.com/2014/11/20/cf-blog-november-21-2.html http://www.ultimatecrossfit.com/2014/11/20/cf-blog-november-21-2.html#comments Fri, 21 Nov 2014 02:01:45 +0000 Liz http://www.ultimatecrossfit.com/?p=31530 Strength: Snatch OTM for 10 Minutes WOD: “Jeremy” 21-15-9 OHS (95/65) Burpees *** Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. *** Thanksgiving Hours Wednesday, November 26th – no 730pm class Thursday, November […]

The post CF Blog November 21 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: Snatch OTM for 10 Minutesphoto-10

WOD:
“Jeremy”
21-15-9
OHS (95/65)
Burpees

***

Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

***

Thanksgiving Hours

Wednesday, November 26th – no 730pm class
Thursday, November 27th – 8am and 10am classes only
Friday, November 28th – 8am, 10am and 12pm classes only

***

*MOGA*

There will be NO 6am class on Friday the 28th but, but the 11:45am
deep stretch class will be open to UCF members

***

Please support our Movember team!

Link to Team Page:  http://moteam.co/ultimate-mustache

On the Team Page you can sign up and join the team or you can make donations.

There will also be a chance for members to win a free month’s membership for:
*Male – best/creepiest mustache
*Female – most creative way of supporting Movember

***

PastedGraphic-3

The post CF Blog November 21 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/20/cf-blog-november-21-2.html/feed 0
Nov. 21 – The Pit http://www.ultimatecrossfit.com/2014/11/20/nov-21-freedom-park.html http://www.ultimatecrossfit.com/2014/11/20/nov-21-freedom-park.html#comments Fri, 21 Nov 2014 01:00:00 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31492 3x Prowler Pull/Push 10 Rounds 7 Goblet Squats 5 Burpee Box Jumps 30sec Row Score = Meters

The post Nov. 21 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
2014-09-30 13.07.55
3x Prowler Pull/Push

10 Rounds
7 Goblet Squats
5 Burpee Box Jumps
30sec Row
Score = Meters

The post Nov. 21 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/20/nov-21-freedom-park.html/feed 0
CF Blog November 20 http://www.ultimatecrossfit.com/2014/11/19/cf-blog-november-20-2.html http://www.ultimatecrossfit.com/2014/11/19/cf-blog-november-20-2.html#comments Thu, 20 Nov 2014 02:00:38 +0000 Liz http://www.ultimatecrossfit.com/?p=31518 Skill: 15 minutes Gymnastics Practice (Bar Muscle-ups, Muscle-ups, HSPU, Handstand, Handstand Walks) WOD: (from 8/21/12) “Viking Invasion” Teams of 2 1000m Row 400m run with Sledge Hammer 100 Sledge Hammer Strikes 400m run with Sledge Hammer 1000m Row *Split any way (teams run together but with just one hammer) *** Brewpublik is having a launch […]

The post CF Blog November 20 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Skill: 15 minutes Gymnastics Practice (Bar Muscle-ups, Muscle-ups, HSPU,IMG_1798
Handstand, Handstand Walks)

WOD: (from 8/21/12)
“Viking Invasion”
Teams of 2
1000m Row
400m run with Sledge Hammer
100 Sledge Hammer Strikes
400m run with Sledge Hammer
1000m Row

*Split any way (teams run together but with just one hammer)

***

Brewpublik is having a launch party and celebrating with The Lumberjack Games!!!  Check it out!!:PastedGraphic-1

www.brewpublik.com!
*Our Launch Party- The Lumberjack Games*

To celebrate our launch, we are throwing a Lumberjack Party on *December
6th*!

As part of that, we would like to invite Crossfitters to participate in our Lumberjack Games!  We will include keg curling, malt bag
(20lb) toss, can crushing and tug of war.  

Several other gyms are participating.   Each gym will participate in all events, for a gym-total score across all events.  That’s how we’ll name the winner.

We will be taking over the Food Truck Friday lot with the Games, a bonfire,
food trucks, a beard competition and lots of BEER!

*Details:*
Admission to the event is free and plus, all CrossFit members will receive
FREE beer from all the local breweries that will be in attendance.

- Wear flannel if you have it!
- All the big food trucks will be there!

The post CF Blog November 20 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/19/cf-blog-november-20-2.html/feed 0
Nov. 20 – The Pit http://www.ultimatecrossfit.com/2014/11/19/31495.html http://www.ultimatecrossfit.com/2014/11/19/31495.html#comments Thu, 20 Nov 2014 01:00:29 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31495 Strength: 3×10 Ring Rows WoD: AMRAP 10 5 Renegade rows 10 KB Swings 15 Slam balls …rest 2 minutes… AMRAP 10 10 Wall Balls 20 Kayaks 30 Lunges

The post Nov. 20 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: 3×10 Ring Rows

WoD: AMRAP 10
5 Renegade rows
10 KB Swings
15 Slam balls
…rest 2 minutes…
AMRAP 10
10 Wall Balls
20 Kayaks
30 Lunges

The post Nov. 20 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/19/31495.html/feed 0
Nov. 20 – The Pit http://www.ultimatecrossfit.com/2014/11/19/nov-20-freedom-park.html http://www.ultimatecrossfit.com/2014/11/19/nov-20-freedom-park.html#comments Thu, 20 Nov 2014 01:00:25 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31497 The United States of Thanksgiving Carry-on cocktail kit Around the world in 72 days Humans beneath the uniform The characters in the story of your inbox Pairing wine with food Using tragedy to sell product 1,100 horsepower street legal Jeep The cost of getting lean The curious case of Jason Brown Creative sushi Manson getting […]

The post Nov. 20 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
untitled (5)

The United States of Thanksgiving

Carry-on cocktail kit

Around the world in 72 days

Humans beneath the uniform

The characters in the story of your inbox

Pairing wine with food

Using tragedy to sell product

1,100 horsepower street legal Jeep

The cost of getting lean

The curious case of Jason Brown

Creative sushi

Manson getting married

Strength: 3×10 Ring Rows

WoD: AMRAP 10
5 Renegade rows
10 KB Swings
15 Slam balls
…rest 2 minutes…
AMRAP 10
10 Wall Balls
20 Kayaks
30 Lunges

 

The post Nov. 20 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/19/nov-20-freedom-park.html/feed 0
CF Blog November 19 http://www.ultimatecrossfit.com/2014/11/18/cf-blog-november-19-2.html http://www.ultimatecrossfit.com/2014/11/18/cf-blog-november-19-2.html#comments Wed, 19 Nov 2014 02:00:50 +0000 Liz http://www.ultimatecrossfit.com/?p=31511 Strength: Press 10-10-10 WOD: “Cheech and Chong” Partner WOD AMRAP 15 20 Calorie Row, 40 Burpees 30 Calorie Row, 60 KB Swings (1.5/1) 40 Calorie Row, 80 Box Jumps (24/20) 50 Calorie Row, 100 Wall Balls (20/14) *one person working at a time *goal is to get as far as possible in 15 minutes *score […]

The post CF Blog November 19 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: Press 10-10-10

Gus getting after it just a few days after his marathon!

Gus getting after it just a few days after his marathon!

WOD: “Cheech and Chong”
Partner WOD
AMRAP 15
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 KB Swings (1.5/1)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 Wall Balls (20/14)

*one person working at a time
*goal is to get as far as possible in 15 minutes
*score is total reps completed

***

Please read this great info from our own Jonathan Leake…

*and remember to stay home if you’re sick.  Even though you may want to power through a sweat session, no one wants sick germs at the gym.  Please be considerate so others don’t get sick as well

Viral Season is Here!!!

Jonathan A. Leake, M.D. 

Viral season is upon us. This is the time of year that colds, bronchitis, flu, stomach bugs thrive and spread like crazy. The cold dry winter weather allows viruses to survive longer and spread easier. ‘Charlotteans’ don’t have time to be sick. Getting one of these nasty bugs doesn’t have to be inevitable. However, if you do get sick, there are ways to recover faster.

 

Avoiding getting sick:

-Foam in Foam out: This is our policy at the hospital but also works great at the gym, office, and at home. It refers to washing hands when you enter a room and when you leave it. Keep hand sanitizer close by and use it frequently, especially after touching any thing that may have a virus lurking on it or where a virus may be encountered. (ie: shaking hands, using equipment, riding the train etc…)

-Boost your immune system: Keep your immune system in tip-top shape with plenty of sleep, adequate recovery days between workouts (rest at least 1-2 days a week), fruit and veggie intake, and vitamin C supplementation.

-Consider Flu Vaccine: This can prevent the flu virus and should be strongly considered if you work in a job where you come in contact with the public.

-Wipe down your equipment: wipe down all equipment you use at the gym. This kills viruses and prevents spread. There are also wipes for children’s toys and household items. Keeping items around the house, office, and gym clean will keep viruses from living there and spreading to you and your family.

 

What if I get sick?

-Upper respiratory infections, bronchitis, stomach bugs, and flu are all caused by viruses. This means antibiotics do not help! It’s up to your body to fight off these infections.

-Rest: your body needs rest to fully wage a battle against these nasty bugs. Take a day or two off from the gym, and get plenty of sleep.

-Vitamins: Eat a balanced diet with fruits and veggies. Consider supplementation with Vitamin C. Your body needs vitamins to mount a strong immune response.

-Water: Drink plenty of water. Fever, diarrhea, vomiting, and congestion can all lead to dehydration. Push water intake as much as possible. If diarrhea is significant consider using pedialyte or electrolyte-containing sports drink instead of water. The sugar in these drinks encourages absorption of fluid and can actually slow diarrhea.

-Over the counter meds: Consider ibuprofen (Motrin), acetaminophen (Tylenol), decongestants, or combination products containing multiple medications that are available over the counter to help treat your symptoms.

-See a doctor: If you develop shortness of breath, your symptoms are worsening in spite of the above recommendations, or symptoms last longer than 7-10 days, you may want to see your doctor.

Fighting off the virus but still fatigued? Looking to boost recovery and get back to the Gym faster?

Come see us at Hydrate Medical! We can boost your recovery with IV fluids and Vitamins, getting you back on your feet.

 

www.hydratemedical.com
www.facebook.com/hydratemedical
228 East Blvd, Suite 200
Charlotte, NC 28203
980-352-0042

The post CF Blog November 19 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2014/11/18/cf-blog-november-19-2.html/feed 0