Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Tue, 30 Jun 2015 17:41:31 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 JUNE 30 http://www.ultimatecrossfit.com/2015/06/30/june-30.html http://www.ultimatecrossfit.com/2015/06/30/june-30.html#comments Tue, 30 Jun 2015 17:41:31 +0000 Mike http://www.ultimatecrossfit.com/?p=33419 WOD 6/30/15 Sprint Day 800m warm up -Shuttle Run (10m run, 10m backpedal, 20m run) x 10 -10 Hill Sprints -10 Prowler Pushes (down and back, no weight) Cool Down   Cool Down

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WOD 6/30/15

Sprint Day

800m warm up

-Shuttle Run (10m run, 10m backpedal, 20m run) x 10
-10 Hill Sprints
-10 Prowler Pushes (down and back, no weight)

Cool Down

 


Cool Down

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CF Blog June 30 http://www.ultimatecrossfit.com/2015/06/29/cf-blog-june-30-3.html http://www.ultimatecrossfit.com/2015/06/29/cf-blog-june-30-3.html#comments Tue, 30 Jun 2015 01:00:21 +0000 Liz http://www.ultimatecrossfit.com/?p=33415 Strength: Deadlift 8×1 @80% WOD: Teams of 2 3 Rounds (each) 20 KBS (1.5/1) 20 Burpee *Partner 1 does a round, then rest while Partner 2 does a round, etc. *6 total rounds *** Check out modPALEO’s new offerings!!! AUTOIMMUNE-FRIENDLY OFFERINGS NOW AVAILABLE We are thrilled to be able to not only educate about, but […]

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Strength: photo-21
Deadlift 8×1 @80%

WOD: Teams of 2
3 Rounds (each)
20 KBS (1.5/1)
20 Burpee
*Partner 1 does a round, then rest while Partner 2 does a round, etc. *6
total rounds

***

Check out modPALEO’s new offerings!!!

AUTOIMMUNE-FRIENDLY OFFERINGS NOW AVAILABLE

Autoimmune Meals from modPALEO

We are thrilled to be able to not only educate about, but also provide an alternative to The Standard American Diet (SAD). The Standard American Diet – comprised of a plethora of “foods” that can wreak havoc on the digestive system, is largely to blame for the rapid growth of food related diseases and metabolic syndrome in our country

As such, many have turned to the Paleo diet, or something akin to it as a means of getting healthy and healing the inflammation wrought on by poor dietary choices.

The Paleo diet is by nature, an anti-inflammatory diet. What that means is this: all of the ingredients that modPALEO uses in its Paleo meals can be digested by most without promoting inflammation or leaky gut.

There are some super foods however, that are more than just anti-inflammatory – they actually work to fight inflammation. modPALEO is taking advantage of these super foods and is proud to announce its line of special anti-inflammatory meals.

These anti-inflammatory meals will follow the Autoimmune Protocol, which is a diet believed to help heal inflammation in the gut that causes Autoimmune disease. For those suffering from an autoimmune disease (like Rheumatoid arthritis, Crohn’s, Colitis, etc), their bodies cannot differentiate between healthy tissue and foreign bodies, resulting in chronic inflammation and flare-ups.

“The Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines. Many elimination diets are not complete enough and often do not remove immune triggers that promote inflammation in the gut. AIP works to calm inflammation in the gut and also calm inflammation in the body. And while autoimmune disease can never be cured, it can be put into remission. The AIP diet is geared toward healing the intestinal mucosa and supporting low inflammation in the body that can temper the fires of an autoimmune flare-up.” (Source

But you don’t have to suffer from an Autoimmune disease to benefit from the Autoimmune Protocol – if you have an illness, injury, or just need a jumpstart or tweak to your diet (or you just think the meals sound appealing), we would recommend giving our anti-inflammatory meals a shot.

Our plan is to offer two Anti-inflammatory meals each week and you will find them labeled as such. Look for the red circle with “AI” in the image:

aiicon.png


On a separate note, please also keep in mind that not everyone wants to be 100% Paleo, especially those who are able to tolerate certain healthy foods that are not considered Paleo. Given this fact, and listening to the needs and desires of our customers, we have expanded our menu to include some healthy, locally sourced grains and legumes. We have been working with Anson Mills out of South Carolina to provide these “handmade mill goods from organic heirloom grains.”

While we are very happy to provide some of these healthy Paleo alternatives, we also want you to be aware that they do not all fall under the Paleo umbrella, and may not suit your dietary needs.

We hope this helps you navigate our site and our meals according to your needs. Happy Eating!

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June 30 – Freedom Park (baseball field off Princeton Ave) http://www.ultimatecrossfit.com/2015/06/29/june-30-freedom-park-baseball-field-princeton-ave.html http://www.ultimatecrossfit.com/2015/06/29/june-30-freedom-park-baseball-field-princeton-ave.html#comments Tue, 30 Jun 2015 00:00:35 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33388 Speed: Death by 10m WoD: 5 Rounds – 30 Wall Jumps, 20 Dips, 10 Walking Lunges Plank Challenge Day 30: Max Plank Hold

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Speed: Death by 10m

WoD: 5 Rounds – 30 Wall Jumps, 20 Dips, 10 Walking Lunges

Plank Challenge Day 30: Max Plank Hold

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CF Blog June 29 http://www.ultimatecrossfit.com/2015/06/28/cf-blog-june-29-3.html http://www.ultimatecrossfit.com/2015/06/28/cf-blog-june-29-3.html#comments Mon, 29 Jun 2015 01:00:25 +0000 Liz http://www.ultimatecrossfit.com/?p=33404 Strength:   Back Squat 2×3 @70%, 5×2 @80% WOD:  EMOM 10 Even: 10 Push Press (115/80) Odd: 10 T2B Cash-Out: 3×10 GHD Sit-ups, 3×10 Back Extensions *** Momma’s Quote of the Week:  ”You may not control all the events that happen to you, but you can decide not to be reduced by them.”–Maya Angelou *** […]

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Strength:  photo-20
Back Squat 2×3 @70%, 5×2 @80%

WOD:  EMOM 10
Even: 10 Push Press (115/80)
Odd: 10 T2B

Cash-Out: 3×10 GHD Sit-ups, 3×10 Back Extensions

***

Momma’s Quote of the Week:  ”You may not control all the events that happen to you, but you can decide not to be reduced by them.”–Maya Angelou

***

Notes/News:

*

Tape will now be available in the Trainers’ Office for sale only.  You can purchase a roll for $3 a piece.  Please take note and plan accordingly for your workout

***

4th of July Schedule: 
8am and 9:30am classes only

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

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

Poster-Web-600px

 

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June 29 – The Met (Trader Joe’s Parking Deck) http://www.ultimatecrossfit.com/2015/06/28/june-29-met-trader-joes-parking-deck.html http://www.ultimatecrossfit.com/2015/06/28/june-29-met-trader-joes-parking-deck.html#comments Sun, 28 Jun 2015 13:08:12 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33385 Stair Runs x 10 WOD: Annie – 50-40-30-20-10 / Double Unders (Singles x3), Sit-ups Plank Challenge Day 29: 4×30 second hold in bridge (lay flat on back, bend knees to bring feet up to butt, push through heels to lift butt off ground and hold for 30 seconds)

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2015-03-07 18.45.28
Stair Runs x 10

WOD: Annie – 50-40-30-20-10 / Double Unders (Singles x3), Sit-ups

Plank Challenge Day 29: 4×30 second hold in bridge (lay flat on back, bend knees to bring feet up to butt, push through heels to lift butt off ground and hold for 30 seconds)

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CF Blog June 28 http://www.ultimatecrossfit.com/2015/06/27/cf-blog-june-28-3.html http://www.ultimatecrossfit.com/2015/06/27/cf-blog-june-28-3.html#comments Sun, 28 Jun 2015 01:00:45 +0000 Liz http://www.ultimatecrossfit.com/?p=33382 Skill:   Handstand Work (walk, strict, deficit, kipping, wall walks) WOD: 3 RFT​ 400m run 30 Double Unders 20 Back Ext 10 Dips

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Skill:  photo-19
Handstand Work (walk, strict, deficit, kipping, wall walks)

WOD:
3 RFT​
400m run
30 Double Unders
20 Back Ext
10 Dips

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CF Blog June 27 http://www.ultimatecrossfit.com/2015/06/26/cf-blog-june-27-3.html http://www.ultimatecrossfit.com/2015/06/26/cf-blog-june-27-3.html#comments Sat, 27 Jun 2015 01:00:07 +0000 Liz http://www.ultimatecrossfit.com/?p=33378 WOD:  For Time 9-6-3 Power Clean (185/135) Front Squat (185/135) Shoulder-to-OVH (185/135) *scaled suggestion 70% of Shoulder-to-OVH ​Rest 5 min AMRAP 6 3 Burpee Box Jumps (24/20) 3 Muscle-Ups (6 C2B Pull-Ups or 3 Strict Pull-Ups) ​Rest 5 min 20 cal row 20 T2B 400m run 20 T2B 20 cal row *** 4th of July Schedule:  8am and 9:30am classes only *** […]

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WOD: photo-18
For Time
9-6-3
Power Clean (185/135)
Front Squat (185/135)
Shoulder-to-OVH (185/135)

*scaled suggestion 70% of Shoulder-to-OVH

​Rest 5 min

AMRAP 6
3 Burpee Box Jumps (24/20)
3 Muscle-Ups (6 C2B Pull-Ups or 3 Strict Pull-Ups)

​Rest 5 min

20 cal row
20 T2B
400m run
20 T2B
20 cal row

***

4th of July Schedule: 
8am and 9:30am classes only

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

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

Poster-Web-600px

 

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CF Blog June 26 http://www.ultimatecrossfit.com/2015/06/25/cf-blog-june-26-3.html http://www.ultimatecrossfit.com/2015/06/25/cf-blog-june-26-3.html#comments Fri, 26 Jun 2015 01:00:15 +0000 Liz http://www.ultimatecrossfit.com/?p=33374 Strength:  Snatch Warmup sets: 1×3@65%, 2×3@70%, 2×3@75# Working sets: 4×1 @80% WOD: AMRAP 12 20 Double-Unders 15 KBS (1.5/1) 10 Wall Balls (20/14) *** 4th of July Schedule: 8am and 9:30am classes only *** Save the Date! Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up. […]

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Strength: photo-17
Snatch
Warmup sets: 1×3@65%, 2×3@70%, 2×3@75#
Working sets: 4×1 @80%

WOD:
AMRAP 12
20 Double-Unders
15 KBS (1.5/1)
10 Wall Balls (20/14)

***

4th of July Schedule:
8am and 9:30am classes only

***

Save the Date!

Our Annual Summer Bash will take place on Saturday, Aug. 1 after the “31 Heroes” WOD wraps up.  More details to follow!

***

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

Poster-Web-600px

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June 26 – Freedom Park http://www.ultimatecrossfit.com/2015/06/25/june-26-freedom-park.html http://www.ultimatecrossfit.com/2015/06/25/june-26-freedom-park.html#comments Fri, 26 Jun 2015 00:00:10 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=33346 Meet in the baseball field parking lot off of Princeton Avenue. “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jumping Squats, Burpees, Tuck Jumps Plank Challenge Day 26: 3×10 Skier Jump Planks (begin in full plank on hands, jump both feet […]

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IMG_1026
Meet in the baseball field parking lot off of Princeton Avenue.

“The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jumping Squats, Burpees, Tuck Jumps

Plank Challenge Day 26: 3×10 Skier Jump Planks (begin in full plank on hands, jump both feet to one side, back to full plank, then to other side for a total of 10 jumps per set)

Plank Challenge Day 27: 2×30 seconds Modified Side Plank with side body stretch (start in plank on hands, drop right knee to ground, roll over to right side with right palm aligned under right shoulder, extending your left leg out behind you, reach left arm overhead with bicep over ear – stretch as long as you can from blade of left foot through the fingertips)

Plank Challenge Day 28: 2×30 seconds (start in modified side plank from Day 27, reach behind you to grab the outstretched leg, stretching the quad)

 

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CF Blog June 25 http://www.ultimatecrossfit.com/2015/06/24/cf-blog-june-25-3.html http://www.ultimatecrossfit.com/2015/06/24/cf-blog-june-25-3.html#comments Thu, 25 Jun 2015 01:00:53 +0000 Liz http://www.ultimatecrossfit.com/?p=33370 Strength: Back Squat Warmup sets: 1×5@50%, 1×4@60%, 2×3 @70% Working sets: 5×3 @75% WOD: 3 Rounds 400m Run 10 Clean & Jerk (135/95) *** For all the ladies out there trying to wedge themselves into their favorite pair of blues after squat day…. From CNN: Could too-tight jeans land you in the hospital? By Mary […]

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Strength: photo-16
Back Squat

Warmup sets: 1×5@50%, 1×4@60%, 2×3 @70%
Working sets: 5×3 @75%

WOD:
3 Rounds
400m Run
10 Clean & Jerk (135/95)

***

For all the ladies out there trying to wedge themselves into their favorite pair of blues after squat day….

From CNN:

Could too-tight jeans land you in the hospital?

By Mary Helen Moore, CNN

 

Skinny jeans could leave you weak in the knees, literally.

One woman was hospitalized for days after her jeans caused her to lose feeling in her legs, according to astudy published in the Journal of Neurology, Neurosurgery & Psychiatry.

The study said that squatting in skinny jeans can damage nerves and muscles in the legs.

The 35-year-old woman had spent her day helping a relative move, squatting for hours as she emptied closets. When she was walking home that night, her feet grew numb, and she tripped and fell. Immobilized, she spent hours on the ground before she was found and rushed to the hospital.

“We blame what happened on a combination of prolonged squatting for hours and the tight jeans she was wearing,” said Dr. Thomas Kimber who treated the patient.

Doctors were forced to cut the jeans off her calves because they had become so swollen.
“Normally muscles can expand to compensate for swelling, but there was a tourniquet effect, so the muscles had to expand inwards and compressed blood vessels and nerves,” said Kimber.

She lost circulation in her lower legs and couldn’t move her ankles or toes properly, according to the study.

“If she hadn’t been able to come to the hospital, the compression could have gone on longer and caused residual nerve damage,” said Kimber, who is an associate professor at the Royal Adelaide Hospital in Australia.

After four days on an IV, she could walk again and was released from the hospital.

So if you don’t want to be a fashion victim, think twice before wiggling into a too-tight pair of skinny jeans.

read more…

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