Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Mon, 28 Jul 2014 01:01:56 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF WOD July 28 http://www.ultimatecrossfit.com/2014/07/27/cf-wod-july-28-3.html http://www.ultimatecrossfit.com/2014/07/27/cf-wod-july-28-3.html#comments Mon, 28 Jul 2014 01:01:56 +0000 Liz http://www.ultimatecrossfit.com/?p=30186 Bench 5-5-3-3
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min
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CF Blog July 28 http://www.ultimatecrossfit.com/2014/07/27/cf-blog-july-28-3.html http://www.ultimatecrossfit.com/2014/07/27/cf-blog-july-28-3.html#comments Mon, 28 Jul 2014 01:00:31 +0000 Liz http://www.ultimatecrossfit.com/?p=30189 Bench 5-5-3-3Image-1
3 rounds of
1 min Squat holding slam ball (30/20)
1 min burpee
1 min deadhang pullups
1 min double unders
1 min slam balls (30/20)
Rest 1 min
***
Momma’s Quote of the Week:  “It is hard to fail, but it is worse never to have tried to succeed. In this life we get nothing save by effort.”—Theodore Roosevelt
***

Some great tips from Breaking Muscle:

6 Practical Tips for Prioritizing Quality in CrossFit

Contributor
So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first chin up, muscle up, or handstand push up is an accomplishment worth celebrating.
But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go. If the quantity of reps you perform only increases bysacrificing the quality of said reps, then your body is likely to reach a plateau, or worse, incur an injury.
Rather, you should prioritize quality over quantity so that in the future you may continue to make gains in strength, work capacity, mobility, and overall fitness. Here are some practical tips for how to do that in a CrossFit setting.

1. Breathe

What a simple thing that we all do everyday. However, mid-WOD, it suddenly becomes apparent that you have not been breathing adequatelyHow about this: focus on inhaling. Long, slow, controlled, and in through the nose.
If you are doing a twenty-minute AMRAP, then I want you exclusively breathing through the nose for at least the first ten minutes. Heavy mouth breathing should be reserved for sprints, short efforts, and the ends of workouts. While you initially might need to slow down in order to breathe through your nose, in the long run your body will experience positive aerobic adaptations.

2. Break Up Sets

Have you ever stopped and thought about why 21-15-9 is such an effective rep scheme? One reason is because each set can be broken up into three distinct sub-sets: 3 sets of 7, 3 sets of 5, and 3 sets of 3. Another great way to break up this rep scheme is: 11 and 10, 8 and 7, then 5 and 4. So the next time you do “Fran,” “Diane,” or “Elizabeth,”strategize a bit beforehand and see if that helps you set a new personal record.
Another way to state this is that you should not push yourself to failure every round of every workout. Rather, choose a sub-maximal number of reps that you areconfident you can complete, and aim to keep yourself just shy of the danger zone for the majority of your workouts.

3. Rest Between Sets

Rest?! Are you not supposed to go all out as fast as you can? Okay, yes, I get it – the workouts are done for time. But you might end up with an overall faster time (and thus greater work capacity) if you actually plan to rest between sets from the get-go. 
For instance, next time you do “Cindy” (AMRAP in 20 minutes of 5 pull ups, 10 push ups, and 15 squats), try to do one round at the top of every minute. If you succeed, you will have accumulated twenty rounds. It will feel very easy in the beginning and very not-so-easy at the end. 
If twenty rounds of Cindy is out of your reach, then try one round every ninety seconds. Or, vice-versa, if your old personal record is higher than twenty trounds, try one round every 45 seconds or so.

4. Prioritize Mobility

You know you are supposed to do it, but somehow you only manage to hit the foam roller or grab that stretch band once or twice a week. How about this: you are not allowed to do a WOD unless you have first done your mobility work for the day. 
Have you ever set a timer for five minutes and then rolled out your thoracic spine? Or what about grabbing a lacrosse ball and hitting your entire shoulder girdle? Check out Kelly Starrett’s awesome MobilityWOD for more ideas.

5. Scale Movements and Weights Effectively

If you only take one principle away from this post, please pay attention here. You want to make optimal choices in your life, correct? If you could take two routes to your destination, but one of them was longer and riskier, what would you decide? You would take the optimal route. Duh!
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7.28.14: Back to the Track http://www.ultimatecrossfit.com/2014/07/27/7-28-14-back-track.html http://www.ultimatecrossfit.com/2014/07/27/7-28-14-back-track.html#comments Mon, 28 Jul 2014 00:00:19 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=30196 Screen Shot 2014-07-27 at 6.43.22 PM

7.28.14: AG Track @ 6pm

WOD
4 Rounds
300m (jog 100m)
600m (jog 200m)

Pics: kids getting after it in our CF Kids class at UCF.

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http://www.ultimatecrossfit.com/2014/07/27/30188.html http://www.ultimatecrossfit.com/2014/07/27/30188.html#comments Sun, 27 Jul 2014 22:26:07 +0000 Carter http://www.ultimatecrossfit.com/?p=30188 YAY! Burpees!

YAY! Burpees!

Monday@Met> WoD: “Four Square”

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BC 7/28 http://www.ultimatecrossfit.com/2014/07/27/bc-728.html http://www.ultimatecrossfit.com/2014/07/27/bc-728.html#comments Sun, 27 Jul 2014 19:00:41 +0000 Carter http://www.ultimatecrossfit.com/?p=30184 Monday@Met> WoD: “Four Square”

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CF WOD July 27 http://www.ultimatecrossfit.com/2014/07/26/cf-wod-july-27-3.html http://www.ultimatecrossfit.com/2014/07/26/cf-wod-july-27-3.html#comments Sun, 27 Jul 2014 01:01:51 +0000 Liz http://www.ultimatecrossfit.com/?p=30178 Skill: L-Sit 3 x max effort holds

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders

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CF Blog July 27 http://www.ultimatecrossfit.com/2014/07/26/cf-blog-july-27-3.html http://www.ultimatecrossfit.com/2014/07/26/cf-blog-july-27-3.html#comments Sun, 27 Jul 2014 01:00:29 +0000 Liz http://www.ultimatecrossfit.com/?p=30180 Skill: L-Sit 3 x max effort holdsphoto-111

WOD:
Start w/75 Double Unders – If you don¹t have du, then count and do
attempts.  No single sub.

4 Rounds
300m row
25 KB Swings (1.5/1)

Finish w/75 Double Unders

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CF WOD July 26 http://www.ultimatecrossfit.com/2014/07/25/cf-wod-july-26-3.html http://www.ultimatecrossfit.com/2014/07/25/cf-wod-july-26-3.html#comments Sat, 26 Jul 2014 01:01:53 +0000 Liz http://www.ultimatecrossfit.com/?p=30172 WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times

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CF Blog July 26 http://www.ultimatecrossfit.com/2014/07/25/cf-blog-july-26-3.html http://www.ultimatecrossfit.com/2014/07/25/cf-blog-july-26-3.html#comments Sat, 26 Jul 2014 01:00:12 +0000 Liz http://www.ultimatecrossfit.com/?p=30174 IMG_0652

Mike and Dom rocking out the “Big Nick” hero WOD

WOD: (from 4/13/13)
“Moore”
AMREP 20
1 Rope Climb each round anytime
400m Run
Max Rep HSPU – If you don¹t have at least 10 hspu with your scaled abmats,
do strict press with a weight that you can get 10-12 on the first round.

Rest 5 mins

Then teams of 3 will do max meters rowed in 10 mins.  You can switch
anytime.  One of the two people not rowing must be planking at all times

***

HeroDavidMooreMedalOfValor_th.jpg

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

 

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7.26.14: Field Sprints http://www.ultimatecrossfit.com/2014/07/25/7-26-14-field-sprints.html http://www.ultimatecrossfit.com/2014/07/25/7-26-14-field-sprints.html#comments Fri, 25 Jul 2014 23:00:38 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=30169 2014-07-23 06_Fotor_Charla

7.26.14: AG Track @ 8:30am

WOD
As Many Rounds as Possible in 30 minutes
Round 1
2x Field Sprints
Partner does Pushups
2x Field Sprints
Partner does Plank
2x Field Sprints
Partner does Burpees
2x Field Sprints
Partner does Squat Jumps
2x Field Sprints
Partner does Lunges
Round 2- Run Backwards on Sprints
Round 3- Run Forward on Sprints
Round 4- Run Backwards on Sprints

Notes: we’re going to try and get this in again this week since it’s been rained out the last two times. It’s a Partner WOD. While one partner runs, the other works. And we’ll continue for 30 minutes. The work will remain consistent and the runs will switch each round from running frontwards to backwards.

We will start promptly at 8:30am. I need to be back at the gym for my daughter to rock out on the Crossfit Kids course.

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