Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Sat, 23 May 2015 01:00:00 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog May 23 http://www.ultimatecrossfit.com/2015/05/22/cf-blog-may-23-3.html http://www.ultimatecrossfit.com/2015/05/22/cf-blog-may-23-3.html#comments Sat, 23 May 2015 01:00:00 +0000 Liz http://www.ultimatecrossfit.com/?p=33079 WOD: (from 3/22/14)  2 Rounds 400m Run 20 T2B 25 Wall Balls (20/14) 30 Calorie Row 25 Abmat Sit-ups 15 Power Cleans (135/95) ***   MEMORIAL DAY SCHEDULE for Monday 5/25: 8am, 10am, and 12pm classes only   Changes to Open Gym Do Not Begin Until June 1!!! Starting June 1st, our new schedule will […]

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WOD: (from 3/22/14) photo-10
2 Rounds
400m Run
20 T2B
25 Wall Balls (20/14)
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)

***

 

MEMORIAL DAY SCHEDULE for Monday 5/25:
8am, 10am, and 12pm classes only

 

Changes to Open Gym Do Not Begin Until June 1!!!

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 

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CF Blog May 22 http://www.ultimatecrossfit.com/2015/05/21/cf-blog-may-22-3.html http://www.ultimatecrossfit.com/2015/05/21/cf-blog-may-22-3.html#comments Fri, 22 May 2015 01:00:14 +0000 Liz http://www.ultimatecrossfit.com/?p=33076 Strength: Cleans 2-2-2-2-2 (no touch and go) WOD: (from 12/6/12) 5 Rounds 5 Thrusters (165/115) 5 Bar Muscle-ups 5 Burpees *** If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL This limited time code will take up to $40 off of […]

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Strength:

Flashback Friday!

Flashback Friday!

Cleans 2-2-2-2-2 (no touch and go)

WOD: (from 12/6/12)
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

***

If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL

This limited time code will take up to $40 off of race registration!

Sign up today!
http://spartanracemedia.com

 

MEMORIAL DAY SCHEDULE for Monday 5/25:
8am, 10am, and 12pm only

 

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGBvbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.

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May 22 – Freedom Park http://www.ultimatecrossfit.com/2015/05/21/may-22-freedom-park.html http://www.ultimatecrossfit.com/2015/05/21/may-22-freedom-park.html#comments Fri, 22 May 2015 00:00:11 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33017 WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs WoD 2: 11min AMRAP of 11 sit-ups, 11 Broad Jumps, Run

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2014-12-15 10.15.53
WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs
WoD 2: 11min AMRAP of 11 sit-ups, 11 Broad Jumps, Run

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CF Blog May 21 http://www.ultimatecrossfit.com/2015/05/20/cf-blog-may-21-3.html http://www.ultimatecrossfit.com/2015/05/20/cf-blog-may-21-3.html#comments Thu, 21 May 2015 01:01:37 +0000 Liz http://www.ultimatecrossfit.com/?p=33073 Strength: Back Squats 5×2 @80% WOD: 10-9-8-7-6-5-4-3-2-1 Ring Rows Ball Slams (AHAP) 50m Farmer’s Walk (2/1.5) *** If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL This limited time code will take up to $40 off of race registration! Sign up […]

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Strength:

#TBT

#TBT

Back Squats 5×2 @80%

WOD:
10-9-8-7-6-5-4-3-2-1

Ring Rows
Ball Slams (AHAP)
50m Farmer’s Walk (2/1.5)

***

If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL

This limited time code will take up to $40 off of race registration!

Sign up today!
http://spartanracemedia.com

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.

 

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May 21 – The Pit http://www.ultimatecrossfit.com/2015/05/20/may-21-pit.html http://www.ultimatecrossfit.com/2015/05/20/may-21-pit.html#comments Thu, 21 May 2015 00:00:21 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33009 Brilliant life lessons Saving the honeybees Timeless tats 2015 commencement speakers Jason Isbell’s tribute to B.B. King Adventure photography When it’s not a competition How NOT to invest for retirement Sham charities Female CEOs Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner […]

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Brilliant life lessons

Saving the honeybees

Timeless tats

2015 commencement speakers

Jason Isbell’s tribute to B.B. King

Adventure photography

When it’s not a competition

How NOT to invest for retirement

Sham charities

Female CEOs

Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

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May 21 – The Pit http://www.ultimatecrossfit.com/2015/05/20/may-21-pit-3.html http://www.ultimatecrossfit.com/2015/05/20/may-21-pit-3.html#comments Thu, 21 May 2015 00:00:03 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33014 Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 […]

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20141201_062156
Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

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May 21 – The Pit http://www.ultimatecrossfit.com/2015/05/20/may-21-pit-2.html http://www.ultimatecrossfit.com/2015/05/20/may-21-pit-2.html#comments Thu, 21 May 2015 00:00:03 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33012 Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 […]

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Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.

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CF Blog May 20 http://www.ultimatecrossfit.com/2015/05/19/cf-blog-may-20-3.html http://www.ultimatecrossfit.com/2015/05/19/cf-blog-may-20-3.html#comments Wed, 20 May 2015 00:43:43 +0000 Liz http://www.ultimatecrossfit.com/?p=33069 Strength: Jerk 1-1-1-1-1 WOD: (from 11/7/14) 5 Rounds 300m Row 12 K2E 15 KB Swings (1.5/1) 12 Jumping Squats 15 Push-ups *** Changes to Open Gym Do Not Begin Until June 1!!! Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability  Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym […]

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Strength: Jerk 1-1-1-1-1IMG_2616

WOD: (from 11/7/14)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

***

Changes to Open Gym Do Not Begin Until June 1!!!

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 

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May 20 – Freedom Park http://www.ultimatecrossfit.com/2015/05/19/may-20-freedom-park.html http://www.ultimatecrossfit.com/2015/05/19/may-20-freedom-park.html#comments Wed, 20 May 2015 00:00:23 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33006 Bootcamp Poker

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2015-01-08 10.28.44
Bootcamp Poker

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CF Blog May 19 http://www.ultimatecrossfit.com/2015/05/18/cf-blog-may-19-3.html http://www.ultimatecrossfit.com/2015/05/18/cf-blog-may-19-3.html#comments Tue, 19 May 2015 01:01:14 +0000 Liz http://www.ultimatecrossfit.com/?p=33065 Agility/Speed: 60 Yard Pro Long Shuttle (4-6 attempts)* *From a starting line a player runs 5 yards straight ahead, plants, turns and sprints back to the starting line, then 10 yards and back, then 15 yards and back. You must touch the line at each 5, 10 and 15 yard interval. You end up with […]

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Agility/Speed: IMG_2614
60 Yard Pro Long Shuttle (4-6 attempts)*

*From a starting line a player runs 5 yards straight ahead, plants, turns
and sprints back to the starting line, then 10 yards and back, then 15
yards and back. You must touch the line at each 5, 10 and 15 yard
interval. You end up with a total of 5 touches and 60 yards.

WOD: (from 2/23/14)
3 Rounds
10 Deadlifts (275/185)
50 Double Unders

***

A worthwhile read from T-Nation:

6 Reasons Why You’re Always Hurt

Train smarter and avoid these common injuries

by Tony Gentilcore

Here’s what you need to know…

  1. Don’t swap real training time for excessive foam rolling. It could make you more injury prone.
  2. Increase your aerobic capacity. If you fatigue too quickly while lifting, your form will suffer and increase your risk of injury.
  3. Set up for each lift and create tension in the body. Using lazy form, like relaxing in the bottom of a squat position, can make your lifts riskier.
  4. To avoid back injuries when deadlifting, use your lats and position your armpits over the bar at the start.
  5. Make sure your lats aren’t tight, which can cause lower back pain.
  6. Take a day off. The pros do it, why shouldn’t you?

Lifting weights isn’t supposed to tickle.

No one who’s ever performed a set of 20-rep squats or worked up to true 1-rep max on the deadlift has ever thought to him or herself, “Wow, that was fun. Let’s do it again!”

If so, you’re a sadistic bastard. And I want to hang out with you.

It’s well accepted that in order to make consistent progress in the gym – whether your goals are more strength related or aesthetic – you need to push the body to levels and extremes it’s never been to before.

Along the way your body is sometimes going to hate you. You tweak your knee one week, your shoulder flips you the middle finger after bench pressing on another week, and let’s be honest: you haven’t been DOMS-free since season one of Game of Thrones.

It’s all good. It comes with the territory.

However, it’s one thing to nix your squat session one day because your lower back is “a little tight,” (you’ll make up for it later in the week), and another thing altogether to be hurt and unable to train all the time.

Some people always seem to be hurt. Whether they’re doing programs too advanced, not getting the technique right, always training to failure, or not knowing the difference between discomfort and injury, the list goes on.

Here are the lesser known reasons. Which one have you been overlooking?

1. You’re Foam Rolling Like It’s Your Job

  1. Pet Peeve: Telling people I co-founded a gym and them following up with “So, like, what, a CrossFit gym?”
  2. Pet Peeve: Poodles. I just don’t like them.
  3. Pet Peeve: People who live on a foam roller.

Foam rolling is great. I do it myself, and I include it in just about every program I write for my clients and athletes. Tissue quality is important and foam rolling works. I don’t know why it works, but it just does.

That said, whenever I start working with an athlete with a history of injuries I’ll often stand back and watch him warm-up. Almost always he’ll spend a minimum of 30 minutes on the foam roller hitting every muscle with painstaking detail.

Let’s call it Delicate Flower Syndrome. Don’t bother searching on PubMed. I made it up.

Some people have gotten so used to being hurt and have been so programmed into thinking the foam roller will solve all their problems, that they’ve become gun-shy and apprehensive to actually train and lift weights. “They’ve gone corrective” is another term that’s used for them.

Use the foam roller, it’s a tool, but if you find yourself spending more time with it than your significant other, you need to change your priorities.

2. You Have No Aerobic Capacity

Okay, deep breaths. Relax. No one is trying to steal your gainz and say you have to go out and run a half marathon.

But a lack of work capacity (which ties into aerobic capacity) may be a reason why you’re always hurt. Fatigue matters, and it will affect your performance when lifting – especially when training with high(er) reps.

The sooner someone fatigues, the sooner technique is going to break down. And having poor aerobic conditioning is going to be a factor, even if you’re a powerlifter.

Developing a base level of aerobic work – sled/Prowler, repeated tempo runs, Airdyne, mobility/movement circuits – during the week has value.

Not only will you improve your conditioning and help to offset technique breakdowns, but it will also aid in overall recovery, assuming you don’t overdo things.

Continue reading…

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