Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Tue, 28 Jul 2015 01:00:09 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog July 28 http://www.ultimatecrossfit.com/2015/07/27/cf-blog-july-28-4.html http://www.ultimatecrossfit.com/2015/07/27/cf-blog-july-28-4.html#comments Tue, 28 Jul 2015 01:00:09 +0000 Liz http://www.ultimatecrossfit.com/?p=33651 Strength: Deadlift Warmup sets: 1×5@50%, 1×4@60%, 1×3@70% Working sets: 5×1@80%, 5×1@85% WOD: (from 11/20/14) “Viking Invasion” Teams of 2 split any way (teams run together but with just one hammer) 1000m Row 400m Run with Sledge Hammer 100 Sledge Hammer Strikes 400m Run with Sledge Hammer 1000m Row *** *All SFH Protein is back in […]

The post CF Blog July 28 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: FullSizeRender
Deadlift
Warmup sets: 1×5@50%, 1×4@60%, 1×3@70%
Working sets: 5×1@80%, 5×1@85%

WOD: (from 11/20/14)
“Viking Invasion”
Teams of 2 split any way (teams run together but with just one hammer)
1000m Row
400m Run with Sledge Hammer
100 Sledge Hammer Strikes
400m Run with Sledge Hammer
1000m Row

***

*All SFH Protein is back in stock!!  See a trainer to purchase!!*

*

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 

- See more at: http://www.ultimatecrossfit.com/2015/07/26/cf-blog-july-27-4.html#sthash.tOWzTF9r.dpuf

The post CF Blog July 28 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/27/cf-blog-july-28-4.html/feed 0
July 28 – Freedom Park* http://www.ultimatecrossfit.com/2015/07/27/july-28-freedom-park.html http://www.ultimatecrossfit.com/2015/07/27/july-28-freedom-park.html#comments Tue, 28 Jul 2015 00:00:02 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33618 Tabata Tuesday *Meet in baseball field parking lot off of Princeton Avenue

The post July 28 – Freedom Park* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
IMG_1340
Tabata Tuesday

*Meet in baseball field parking lot off of Princeton Avenue

The post July 28 – Freedom Park* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/27/july-28-freedom-park.html/feed 0
CF Blog July 27 http://www.ultimatecrossfit.com/2015/07/26/cf-blog-july-27-4.html http://www.ultimatecrossfit.com/2015/07/26/cf-blog-july-27-4.html#comments Mon, 27 Jul 2015 01:00:57 +0000 Liz http://www.ultimatecrossfit.com/?p=33646 Strength: Back Squat Warmup sets: 1×5@50%, 1×4@60%, 2×3@70% Working sets: 5×2@80% WOD: “SQT” 3 Rounds 10 Ground to Overheads (95/65) 200m Shuttle Sprint (50m there and back twice) *** Momma’s Quote of the Week:  ”Never tell me the sky’s the limit when there are footprints on the moon.”-Unknown *** Saturday, Aug 1 – Summer Party […]

The post CF Blog July 27 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Strength: photo-14
Back Squat
Warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
Working sets: 5×2@80%

WOD: “SQT”
3 Rounds
10 Ground to Overheads (95/65)
200m Shuttle Sprint (50m there and back twice)

***

Momma’s Quote of the Week:  ”Never tell me the sky’s the limit when there are footprints on the moon.”-Unknown

***

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

 

The post CF Blog July 27 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/26/cf-blog-july-27-4.html/feed 0
July 27 – The Met* http://www.ultimatecrossfit.com/2015/07/26/july-27-met.html http://www.ultimatecrossfit.com/2015/07/26/july-27-met.html#comments Mon, 27 Jul 2015 00:00:44 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33615 Two fun outings this week: Thursday, July 30: Bootcamp Outing at Sycamore at 7pm Saturday, August 1: Annual UCF Summer Party at the gym from 1-5pm DB Day – 5 Rounds -40m Farmer’s Carry (switch arms at 20m) -30 one leg deadlifts with DB (15 per leg) -20 push presses (10 per side) -10 kayaks […]

The post July 27 – The Met* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
IMG_1337

Two fun outings this week:

Thursday, July 30: Bootcamp Outing at Sycamore at 7pm

Saturday, August 1: Annual UCF Summer Party at the gym from 1-5pm

DB Day – 5 Rounds
-40m Farmer’s Carry (switch arms at 20m)
-30 one leg deadlifts with DB (15 per leg)
-20 push presses (10 per side)
-10 kayaks with DB

*Meet in Trader Joe’s parking deck

 

The post July 27 – The Met* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/26/july-27-met.html/feed 0
July 28 – UCF http://www.ultimatecrossfit.com/2015/07/26/july-28-ucf.html http://www.ultimatecrossfit.com/2015/07/26/july-28-ucf.html#comments Sun, 26 Jul 2015 12:35:09 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33621 3.5 mile run

The post July 28 – UCF appeared first on Ultimate CrossFit Charlotte, NC.

]]>
FullSizeRender
3.5 mile run

The post July 28 – UCF appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/26/july-28-ucf.html/feed 0
CF Blog July 26 http://www.ultimatecrossfit.com/2015/07/25/cf-blog-july-26-4.html http://www.ultimatecrossfit.com/2015/07/25/cf-blog-july-26-4.html#comments Sat, 25 Jul 2015 21:16:02 +0000 Liz http://www.ultimatecrossfit.com/?p=33643 WOD (7/28/13) 5 Rounds: 15 Air Squats 30 Double Unders 10 DB Push Press (45/30) 20 Walking Lunges Cash out: Prowler Push 2 minute Challenge – As many times down and back as possible in 2 min (down and back = 1) Goal is 6

The post CF Blog July 26 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
WOD (7/28/13)photo-13
5 Rounds:
15 Air Squats
30 Double Unders
10 DB Push Press (45/30)
20 Walking Lunges

Cash out: Prowler Push 2 minute Challenge – As many times down and back as
possible in 2 min (down and back = 1) Goal is 6

The post CF Blog July 26 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/25/cf-blog-july-26-4.html/feed 0
CF Blog July 25 http://www.ultimatecrossfit.com/2015/07/24/cf-blog-july-25-4.html http://www.ultimatecrossfit.com/2015/07/24/cf-blog-july-25-4.html#comments Sat, 25 Jul 2015 01:01:54 +0000 Liz http://www.ultimatecrossfit.com/?p=33611 For time: 400 m Run 21 Thrusters (95/65) 21 Burpees 21 Knees to Elbows 500 m Row 15 Deadlifts (95/65) 15 Lateral Bar Jumps 15 Pull-ups 500 m Row 9 OHS Squat (95/65) 9 Box Jumps (30/24) 9 Wall Walks 400 m Run *** Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD […]

The post CF Blog July 25 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
For time:IMG_3250
400 m Run
21 Thrusters (95/65)
21 Burpees
21 Knees to Elbows
500 m Row
15 Deadlifts (95/65)
15 Lateral Bar Jumps
15 Pull-ups
500 m Row
9 OHS Squat (95/65)
9 Box Jumps (30/24)
9 Wall Walks
400 m Run

***

Saturday, Aug 1 – Summer Party Day and 31 Heroes WOD Day!!!

The party will be 1-5pm and will be catered by both modPaleo and Bang Bang Burgers.

***Please RSVP via the Ultimate CrossFit Facebook page or by emailing Mike****

*Because of the bash and getting everything set up for the day we will only be holding the 8am and 930am classes on this day.

Come hang out, eat, drink and be merry!

The post CF Blog July 25 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/24/cf-blog-july-25-4.html/feed 0
CF Blog July 24 http://www.ultimatecrossfit.com/2015/07/23/cf-blog-july-24-4.html http://www.ultimatecrossfit.com/2015/07/23/cf-blog-july-24-4.html#comments Fri, 24 Jul 2015 01:00:53 +0000 Liz http://www.ultimatecrossfit.com/?p=33607 Strength: Snatch warmup sets: 1×3@65%, 2×3@70%, 3×2@75% working sets: 2×1@80, 1×1@85%, 1×1@90% WOD: 1 AMRAP 5 15 Box Jumps (24/20) 10 Ball Slams (30/20) 5 C2B Pull-ups Rest 5 minutes WOD: 2 AMRAP 5 5 Hang Power Snatch (95/65) 15 Abmat Sit-ups 30 Double Unders *** Summer Bash Update! Please join us for loads of […]

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

]]>
Strength: IMG_3267
Snatch
warmup sets: 1×3@65%, 2×3@70%, 3×2@75%
working sets: 2×1@80, 1×1@85%, 1×1@90%

WOD: 1
AMRAP 5
15 Box Jumps (24/20)
10 Ball Slams (30/20)
5 C2B Pull-ups

Rest 5 minutes

WOD: 2
AMRAP 5
5 Hang Power Snatch (95/65)
15 Abmat Sit-ups
30 Double Unders

***

Summer Bash Update!

Please join us for loads of fun on Saturday, August 1 from 1-5pm.

Inflatable water slide and slip-n-slide, plus some games for those who’d prefer to stay dry ;)

We will have food and beer, but would love it if peeps brought some extra apps/sides to share!

***

31 Heroes

Saturday 8/1/15

**We will be running this WOD as the regular gym workout during normal class hours.

If you would like to sign up and get a t-shirt or donate, you can do so here: 
http://www.31heroes.com/location/?gym=WvLjRc

 

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

]]>
http://www.ultimatecrossfit.com/2015/07/23/cf-blog-july-24-4.html/feed 0
July 24 – Freedom Park* http://www.ultimatecrossfit.com/2015/07/23/july-24-freedom-park.html http://www.ultimatecrossfit.com/2015/07/23/july-24-freedom-park.html#comments Thu, 23 Jul 2015 23:19:30 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33594 WoD 1: 5 Rounds – 10 push-ups + 20 boomerangs WoD 2: 5 Rounds – 10 wall jumps + 10 hollow rocks + 10 back arches Cashout: Mobility Work *Meet in baseball field parking lot off of Princeton Avenue

The post July 24 – Freedom Park* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
IMG_0457

WoD 1: 5 Rounds – 10 push-ups + 20 boomerangs

WoD 2: 5 Rounds – 10 wall jumps + 10 hollow rocks + 10 back arches

Cashout: Mobility Work

*Meet in baseball field parking lot off of Princeton Avenue

The post July 24 – Freedom Park* appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/07/23/july-24-freedom-park.html/feed 0
CF Blog July 23 http://www.ultimatecrossfit.com/2015/07/22/cf-blog-july-23-3.html http://www.ultimatecrossfit.com/2015/07/22/cf-blog-july-23-3.html#comments Thu, 23 Jul 2015 01:00:37 +0000 Liz http://www.ultimatecrossfit.com/?p=33602 Strength: Back Squat warmup sets: 1×5@50%, 1×4@60%, 2×3@70% working sets: 5×4 @ 75% 3 Rounds: (17 min) AMRAP 1 6 burpees 1 Rope Climb Rest 1 minute AMRAP 1 3 Power Cleans (135/95) 3 Push Press (135/95) Rest 1 minute AMRAP 1 Row for calories Rest 1 minute *** From the Stronger, Faster, Healthier Blog: […]

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

]]>
Strength: Image-2
Back Squat
warmup sets: 1×5@50%, 1×4@60%, 2×3@70%
working sets: 5×4 @ 75%

3 Rounds: (17 min)
AMRAP 1
6 burpees
1 Rope Climb
Rest 1 minute
AMRAP 1
3 Power Cleans (135/95)
3 Push Press (135/95)
Rest 1 minute
AMRAP 1
Row for calories
Rest 1 minute

***

From the Stronger, Faster, Healthier Blog:

THE TRUTH ABOUT SWEET PROTEIN SUPPLEMENTS

July 14, 2015

As you’re browsing the supplement aisle at your local co-op or grocery store, take a moment to look at the ingredients list on protein powders. Some of the products have a very high sugar content and not a lot of protein. It’s important to check out the label before purchasing supplements. Here are some facts about sweetened protein products:

Consider your motivation
According to Medill Reports Chicago, people eat bars, drink shakes and take pills to get extra protein for different reasons. Some are looking to lose weight and others to gain muscle. Many individuals want to add protein to their diet to help them recover from tough workouts or physically demanding jobs. When you are considering what supplements to take, it’s important to remember what your motivation for doing so is. This will allow you to use the label to assess whether or not the product offers the right ratio of nutrients. If you are looking to lose weight, for example, you should look for low-carb, low-sugar options. Those looking to gain weight can search for options that are high in carbohydrates. Also make note of the amount of fiber in each bar, smoothie or pill.

Sugar-to-nutrient ratio
Plenty of mass-marketed protein products are coated in chocolate, full of dried fruits and have added sugars. Many bars are held together with a sugary mixture, and sweetener is often added to prepackaged shakes. When choosing a protein supplement, be sure that it offers plenty of protein and no sugar.

***

Continue reading…

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

]]>
http://www.ultimatecrossfit.com/2015/07/22/cf-blog-july-23-3.html/feed 0