Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Thu, 30 Oct 2014 01:00:56 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog October 30 http://www.ultimatecrossfit.com/2014/10/29/cf-blog-october-30-3.html http://www.ultimatecrossfit.com/2014/10/29/cf-blog-october-30-3.html#comments Thu, 30 Oct 2014 01:00:56 +0000 Liz http://www.ultimatecrossfit.com/?p=31345 Strength: Press 1RM WOD: (from 2/8/12) 3 Rounds 400m Run 20 Wall Balls (20/14) 50 Double Unders *** **Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation** *For each person that wears a costume to class on Friday, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation *Winner of […]

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Strength: Press 1RMphoto

WOD: (from 2/8/12)
3 Rounds
400m Run
20 Wall Balls (20/14)
50 Double Unders

***

**Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation**

*For each person that wears a costume to class on Friday, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation

*Winner of the best costume receives a Free Month’s Membership!!!

See you Tomorrow!

***

It’s back…

Our Annual November Member Challenge…Movember!!

That’s right! This month we are all about Mustaches and supporting
prostate cancer and testicular cancer initiatives.

We have an official team on the Movember site: – Team Ultimate Mustache

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

Happy ‘staching!!

 

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Oct. 30 – Freedom Park* http://www.ultimatecrossfit.com/2014/10/29/oct-30-freedom-park.html http://www.ultimatecrossfit.com/2014/10/29/oct-30-freedom-park.html#comments Thu, 30 Oct 2014 00:00:54 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31313 In honor of Halloween – John Oliver takes on SUGAR Things to do in first 10 minutes of your day Seven day guide to sleeping better Here’s how Halloween happened For the thirsty traveler Killer songs Trion Nemesis Minimalist horror movie posters You’ve been warned For a better brain, learn another language Pointless things The […]

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In honor of Halloween – John Oliver takes on SUGAR

Things to do in first 10 minutes of your day

Seven day guide to sleeping better

Here’s how Halloween happened

For the thirsty traveler

Killer songs

Trion Nemesis

Minimalist horror movie posters

You’ve been warned

For a better brain, learn another language

Pointless things

The most useful site on the internet

Ab-Wheel

*Meet in baseball field parking lot off Princeton Avenue

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http://www.ultimatecrossfit.com/2014/10/29/31317.html http://www.ultimatecrossfit.com/2014/10/29/31317.html#comments Thu, 30 Oct 2014 00:00:32 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31317 Ab-Wheel

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Ab-Wheel

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CF Blog October 29 http://www.ultimatecrossfit.com/2014/10/28/cf-blog-october-29-3.html http://www.ultimatecrossfit.com/2014/10/28/cf-blog-october-29-3.html#comments Wed, 29 Oct 2014 01:16:46 +0000 Liz http://www.ultimatecrossfit.com/?p=31340 Skill: Rowing Technique (sample at bottom of page) Partner WOD 100 KB Swings (1.5/1) 100 Lunge Steps 100 Pull-ups 100 Calorie Row *One person working at a time *** **Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation** *For each person that wears a costume to class on Friday, Ultimate CrossFit […]

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Skill: Rowing Technique (sample at bottom of page)

Cathy's just found out how strong she is!

Cathy’s just found out how strong she is!00

Partner WOD
100 KB Swings (1.5/1)
100 Lunge Steps
100 Pull-ups
100 Calorie Row

*One person working at a time

***

**Announcing the Ultimate Halloween Costume contest to benefit the Susan G. Komen Foundation**

*For each person that wears a costume to class on Friday, Ultimate CrossFit will donate $10 to the Susan G. Komen Foundation

*Winner of the best costume receives a Free Month’s Membership!!!

See you Friday!

***

It’s back…

Our Annual November Member Challenge…Movember!!

That’s right! This month we are all about Mustaches and supporting
prostate cancer and testicular cancer initiatives.

We have an official team on the Movember site: – Team Ultimate Mustache

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

Happy ‘staching!!

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Oct. 29 – The Pit http://www.ultimatecrossfit.com/2014/10/28/oct-29-pit.html http://www.ultimatecrossfit.com/2014/10/28/oct-29-pit.html#comments Wed, 29 Oct 2014 00:00:08 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31310 Endurance

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2014-09-30 13.05.20
Endurance

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10.29.14: Minute by Minute http://www.ultimatecrossfit.com/2014/10/28/10-29-14-minute-minute.html http://www.ultimatecrossfit.com/2014/10/28/10-29-14-minute-minute.html#comments Tue, 28 Oct 2014 23:00:23 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=31337 3 Rounds 1:00 Goblet Squats 400m Run 1:00 Double Unders 400m Run 1:00 Burpees 400m Run 1:00 Pushups 400m Run

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burpee_pumpkin

3 Rounds
1:00 Goblet Squats
400m Run
1:00 Double Unders
400m Run
1:00 Burpees
400m Run
1:00 Pushups
400m Run

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CF Blog October 28 http://www.ultimatecrossfit.com/2014/10/27/cf-blog-october-28-3.html http://www.ultimatecrossfit.com/2014/10/27/cf-blog-october-28-3.html#comments Tue, 28 Oct 2014 01:00:35 +0000 Liz http://www.ultimatecrossfit.com/?p=31330 Strength: Deadlift 1RM WOD: (from 6/4/14) 4 Rounds 5 Push Jerks (155/105)* 10 Toes 2 Bar 20 Ball Slams (30/20) *Give athletes about 30 minutes to try for their 1RM. *Push Jerks from the floor *** Ok, this is getting gross.  This is the third time in as many months that we have had to […]

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Strength: Deadlift 1RM

These 2 crazybirds did back to back Spartan races this past weekend. 13 miles on Sat and 9 miles on Sunday

These 2 crazybirds did back to back Spartan races this past weekend. 13 miles on Sat and 9 miles on Sunday

WOD: (from 6/4/14)
4 Rounds
5 Push Jerks (155/105)*
10 Toes 2 Bar
20 Ball Slams (30/20)

*Give athletes about 30 minutes to try for their 1RM.
*Push Jerks from the floor

***

Ok, this is getting gross.  This is the third time in as many months that we have had to post about bloody bars – please have some respect for our equipment, our staff and your fellow members.

**Any one caught leaving bloody equipment behind will have their membership revoked**

Wipe down your equipment!

How'd you like to nuzzle up next to this on a front squat?

How’d you like to nuzzle up next to this on a front squat?

Athletes, we have had a few incidents lately of people tearing their hands and leaving bloody bars behind – this is a major health issue.  We all know it sucks to tear during a workout, but once you get yourself cleaned up, make sure to go back to your equipment and sanitize it as well (anything you’ve touched with bloody hands – kbs, dumbbells, olympic bars, pull-up bars, etc.), or at least point out to the trainers where you were working so that we can get our gloves on and sanitize for the next class. :)

General rule of thumb – if you’ve sweat on it, bled on it, peed on it or chalked it up, please clean it up!

Thanks!

 

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Oct. 28 – Freedom Park* http://www.ultimatecrossfit.com/2014/10/27/oct-28-freedom-park.html http://www.ultimatecrossfit.com/2014/10/27/oct-28-freedom-park.html#comments Tue, 28 Oct 2014 00:00:26 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31306 AMRAP 7min – 1min Rest Round 1 – Bear Crawl 1. 5 push-ups 2. 5 burpees Round 2 – Broad Jump 1. 10 yard sales 2. 10 lunges Round 3 – Backward Run 1. 15 squats 2. 15 bird dogs *Meet in baseball field parking lot off Princeton Avenue  

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2014-08-21 06.50.10
AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Backward Run
1. 15 squats
2. 15 bird dogs

*Meet in baseball field parking lot off Princeton Avenue

 

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10.27.14: Well…. http://www.ultimatecrossfit.com/2014/10/26/10-27-14-well.html http://www.ultimatecrossfit.com/2014/10/26/10-27-14-well.html#comments Mon, 27 Oct 2014 01:20:03 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=31326 10.27.14: No Class I’m really sorry, but we’re going to have to start the Time Change schedule early. Something has come up and we cannot make it to the track to coach. But it’s supposed to be a beautiful Monday, so it’s still a great time to hit the track. The workout below is a […]

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track-stadium-seating-8382972

10.27.14: No Class

I’m really sorry, but we’re going to have to start the Time Change schedule early. Something has come up and we cannot make it to the track to coach. But it’s supposed to be a beautiful Monday, so it’s still a great time to hit the track. The workout below is a great way to get in some speed as well as some tempo running.

5x 200m (200m jog)
Run 5:00 Minutes
5x 200m (200m jog)

The 200m should be a little bit faster than your 5k race pace. And the 5:00 run should be at a moderate pace. The 5:00 is not a rest but it’s also not an all out effort. Enjoy it.

We’ll be back in action in The Pit on Wednesday morning.

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CF Blog October 27 http://www.ultimatecrossfit.com/2014/10/26/cf-blog-october-27-2.html http://www.ultimatecrossfit.com/2014/10/26/cf-blog-october-27-2.html#comments Mon, 27 Oct 2014 01:00:28 +0000 Liz http://www.ultimatecrossfit.com/?p=31322 Strength: Back Squat 1RM WOD: AMRAP 10 10 Kettlebell Swings (1.5/1) 10 KB Goblet Squats (1.5/1) 10 Burpee Box Jumps (24/20) POST WOD: Foam Roll/Stretch out for those that finish early *** Momma’s Quote of the Week:  “There are three constants in life…change, choice and principles.”—Stephen Covey *** We are testing One Rep Maxes this […]

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Strength: Back Squat 1RMmark kane

WOD:
AMRAP 10
10 Kettlebell Swings (1.5/1)
10 KB Goblet Squats (1.5/1)
10 Burpee Box Jumps (24/20)

POST WOD: Foam Roll/Stretch out for those that finish early

***

Momma’s Quote of the Week:  “There are three constants in life…change, choice and principles.”—Stephen Covey

***

We are testing One Rep Maxes this week!!!!  Make sure you make it in to see how strong 8 weeks of training has made you!!

***

Mark Your Calendars!!!

Mark Kane Dry Needling and Mobility Workshop @ Ultimate CrossFit

Saturday, November 8th at 12pm

Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

Mark Kane, the owner of Kane Training, is one of the few Dry Needling
therapists in the Charlotte area. Mark has been using this technique over
the past 3 years after meeting the training requirements for the North
Carolina Board of Physical Therapists.

Dry Needling is technique in which a needle is used to release the tension
in the muscle via a Trigger Point. A Trigger Point is a band or nodule in
the muscle which can limit soft tissue mobility and produce a referred
pain pattern.

Dry Needling can successfully treat a wide range of soft tissue related
problems in a timely manner including, but not limited to, the following:

  • Muscle Spasms
  • Low Back and Neck Pain
  • ITB Syndrome
  • Plantar Fasciitis
  • Head Aches
  • TMJ
  • Sciatica
  • Patello-Femoral Syndrome
  • Piriformis Syndrome
  • Rotator Cuff Dysfunction

Dry needling can also be used to assist with soft tissue recovery and
mobility after prolonged bouts of training or competition.

Mark earned his Master of Science degree in Physical Therapy from the
University of Massachusetts/Lowell and completed his two-year manual
therapy residency training at the Institute of Orthopaedic Manual Therapy
in Burlington, MA.

He is certified by the National Strength and Conditioning Association as a
strength and conditioning specialist (CSCS) and personal trainer (CPT). He
also completed a mentorship program with with JC Santana at the renowned
Institute of Human Performance in Boca Raton, FLA.

Additionally, Mark is a Functional Movement Screen (FMS) Certified
Specialist and certified by the Titleist Performance Institute as a Level
3 Medical Practitioner.

Mark has been a practicing physical therapist for over 20 years and
specializes in developing injury prevention and performance enhancement
programs for post-rehabilitation clients, CrossFitters, endurance
athletes, golfers, fitness participants, and weekend warriors.

Please come join us for a unique workshop that is guaranteed to drop some
knowledge bombs on us!

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