Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Tue, 21 Oct 2014 12:37:08 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF WOD http://www.ultimatecrossfit.com/2014/10/21/cf-wod-10.html http://www.ultimatecrossfit.com/2014/10/21/cf-wod-10.html#comments Tue, 21 Oct 2014 12:37:08 +0000 Liz http://www.ultimatecrossfit.com/?p=31266 Please see blog

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Please see blog

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CF Blog October 21 http://www.ultimatecrossfit.com/2014/10/20/cf-blog-october-21-3.html http://www.ultimatecrossfit.com/2014/10/20/cf-blog-october-21-3.html#comments Tue, 21 Oct 2014 01:00:31 +0000 Liz http://www.ultimatecrossfit.com/?p=31262 Strength: Deadlift warmup sets: 1×3@50%, 1×3@60%, 1×2@70% working sets: 1×1@80%, 1×1@90%, 1×1@95% WOD: AMRAP 12 5 KB Swings (2/1.5) 10 Games Standard Box Jumps (24/20) 5 KB Snatch (2/1.5) 10 GHD Sit-ups* *to parallel *can sub 20 abmat sit-ups Cash Out: Stretch/Foam Roll *** Good little reminder for all of us from the Tabata Times: […]

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Strength: Deadliftphoto-51
warmup sets: 1×3@50%, 1×3@60%, 1×2@70%
working sets: 1×1@80%, 1×1@90%, 1×1@95%

WOD:
AMRAP 12
5 KB Swings (2/1.5)
10 Games Standard Box Jumps (24/20)
5 KB Snatch (2/1.5)
10 GHD Sit-ups*

*to parallel
*can sub 20 abmat sit-ups

Cash Out: Stretch/Foam Roll

***

Good little reminder for all of us from the Tabata Times:

Don’t Be a Knucklehead

by larrypalazzolo

Mistakes will happen. Brain farts will occur. There are times when you’ll forget what round or rep you’re on. You may leave the gym soaked with sweat in the dead of winter in just a t-shirt and leave your fancy coat behind. These things happen. And while they are a little knuckleheaded, I’m talking about the day-to-day jackassery that can get you (or someone else) hurt and can be easily avoided.

Since the internet loves lists, here is a list of things you can do to avoid being a knucklehead in the gym.

Be Present.

This is the foundational rule. The keystone upon which everything else is built. You may be fried from your day. I get it; work was rough. Pledge allegiance to the struggle.

But we need you to be not just physically present, but more importantly, mentally present when you enter the gym. Not only will you see better results in your workouts, but the chances of shenanigans occurring greatly diminish.

You’re not a zombie (yet). Put down your phone, stop daydreaming, stop eye-f***ing the person in the class before yours with the great butt (yeah, they work out), and interact with the world around you. This is a habit that we all should strive for in all aspects of our daily lives, not just in the gym.

Don’t Walk Through the Middle of the Workout – EVER.

I can’t tell you how many near misses I’ve seen between faces and exercise equipment. While I do have some superpowers, I can’t be everywhere at once and thus cannot see every single rep of every single athlete at once. I realize there are only so many ways in and out of the gym or to the equipment you want to use, but at no time is it ever a good idea to meander absentmindedly in front of someone who is working out.

Be aware of your surroundings, stick to the perimeter, and look for the safest route that doesn’t interfere with the class. The athlete shouldn’t be working out like an asshole, but the person moving about the gym can’t just wander through the room, either. If you get hit with an object or a flailing limb from the athlete working out, that’s on you.

Don’t Work Out Like an Asshole.

Stop cheating in your workouts. You know who you are. We know who you are.

There’s a shared responsibility amongst all of us. Kettlebells and dumbbells should never ever be dropped from any distance. You’re going to break your toes or someone else’s, and possibly the kettlebell.

Dropping barbells needs to be done with control. Some gyms don’t allow it at all. Ten pound bumper plates are not very resilient and break easily[3]. It’s the lighter weight bars that can do the most damage because they can go bouncing and skipping across the floor. I realize you’ve been possessed by the eternal spirit of Beast Mode, but the bar is not covered in the plague. There’s no need to throw it from your shoulders like a crazy person.

Don’t carry a bar across the room on your shoulders and then when someone calls your name, spin around like a helicopter. It sounds like something out of The Three Stooges, but it happens.

Stop cheating in your workouts. You know who you are. We know who you are. We know that you know how to count. You know the movement standards. You understand full range of motion. Don’t be that person. You’re better than that.

Continue reading…

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Oct. 21 – Freedom Park* http://www.ultimatecrossfit.com/2014/10/20/oct-21-freedom-park.html http://www.ultimatecrossfit.com/2014/10/20/oct-21-freedom-park.html#comments Tue, 21 Oct 2014 00:00:02 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31226 4 Rounds 400m run; 9 burpee over KB; 12 KB SDHP; 15 KB swings *Baseball field parking lot off of Princeton Avenue

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2014-09-30 13.00.15
4 Rounds

400m run; 9 burpee over KB; 12 KB SDHP; 15 KB swings

*Baseball field parking lot off of Princeton Avenue

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CF WOD October 20 http://www.ultimatecrossfit.com/2014/10/19/cf-wod-october-20-3.html http://www.ultimatecrossfit.com/2014/10/19/cf-wod-october-20-3.html#comments Mon, 20 Oct 2014 01:01:20 +0000 Liz http://www.ultimatecrossfit.com/?p=31245 Strength: Back Squat warmup sets: 1×3@50%, 1×3@60%, 2×3@70% working sets: 5×2@80% WOD: 50 Wall Balls (20/14) 30 Power Cleans (155/105) 15 Muscle-ups* *sub is 1 c2b pull-up and 1 ring dip = 1 MU

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Strength: Back Squat
warmup sets: 1×3@50%, 1×3@60%, 2×3@70%
working sets: 5×2@80%

WOD:
50 Wall Balls (20/14)
30 Power Cleans (155/105)
15 Muscle-ups*

*sub is 1 c2b pull-up and 1 ring dip = 1 MU

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CF Blog October 20 http://www.ultimatecrossfit.com/2014/10/19/cf-blog-october-20-3.html http://www.ultimatecrossfit.com/2014/10/19/cf-blog-october-20-3.html#comments Mon, 20 Oct 2014 01:00:08 +0000 Liz http://www.ultimatecrossfit.com/?p=31247 Strength: Back Squat warmup sets: 1×3@50%, 1×3@60%, 2×3@70% working sets: 5×2@80% WOD: 50 Wall Balls (20/14) 30 Power Cleans (155/105) 15 Muscle-ups* *sub is 1 c2b pull-up and 1 ring dip = 1 MU *** Momma’s Quote of the Week:  “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”—Mahatma Gandhi  […]

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Strength: Back Squat431427_422049904508596_1620048599_n
warmup sets: 1×3@50%, 1×3@60%, 2×3@70%
working sets: 5×2@80%

WOD:
50 Wall Balls (20/14)
30 Power Cleans (155/105)
15 Muscle-ups*

*sub is 1 c2b pull-up and 1 ring dip = 1 MU

***

Momma’s Quote of the Week:  “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”—Mahatma Gandhi 

***

417300_3331511976829_1305324033_nWe Love the Silver Fox

As some of you may already know, Eric “The Silver Fox” Carpenter has recently received a promotion at work.  While we are super proud of and very happy for EC, this new position will not allow him to maintain a permanent schedule as a trainer at Ultimate. :(

But there is some good news…

While EC may not be around the gym quite as much as we would like him to be, he is not officially hanging up his “trainer” shoes.  You will still find him coaching every now and again when his schedule permits.  

So, between coaching the occasional class here and there and logging in some UCF WODs, a Silver Fox sighting – though rare – may pop up from time to time.  So be on the lookout!336476_4226060939994_78014008_o

And of course, we could never let EC go without a proper send off.  Some of the trainers shared their favorite thoughts and memories of the Silver Fox and we would love for you all to do the same!  Feel free to add to the “comments” section!

We love you EC!!!  Thank you for all that you have done for our Ultimate CrossFit Community!!

***

“The Silver Fox rules.  His Olympic lifting achievements and general awesomeness are an inspiration to us, uh, …older guys. (Though he’ll always be younger than me.)”
-Jaye

*

“The Silver Fox is the second best Master’s lifter and second best coach I know, as well as a great traveling partner and whiskey drinking companion.”
-Carter

*

Eric is a not only a great coach but he’s also a great friend. I will really miss seeing him in here on a regular basis. His experience as a coach and lifter is second to none, and because of that experience he brought so much knowledge and first hand experience into the gym. I would always try to eaves drop when he was giving tips to athletes because I know it was going to be good information and maybe something new that I could learn.

One thing that stands out to me over the years and that I really enjoyed is an article that Eric wrote for us back in 2012 called “Failure” if you don’t remember the article or haven’t had a chance to read it, please check it out: http://www.ultimatecrossfit.com/2012/07/05/17645.html

 It’s a very positive message and motivating as all get up.

 Thanks for being Ultimate EC!!!
-Mike

*

Whenever possible I would seek out opportunities to Coach alongside Eric because I was guaranteed to learn something new!  He truly is a master of this craft.  Thanks for the inspiration.
-Andy

*

The Silver Fox always had a nice, relaxed and calm, but confident demeanor. He made you feel better as an athlete that you were getting the proper coaching and instruction. The fact that he backed his coaching by competing in O-Lifting further helped to validate his knowledge.
-Barrett

*

Over the past five years, I have had the great privilege to get to know EC as a trainer, a coworker and a friend.  Working alongside EC at both CF Ballantyne and CF Ballantyne YMCA, I learned so much from him in my early days as a trainer.  I remember the first time I dragged myself out of bed to shadow Eric for a 6am class, he took one look at me and said, “I promise to never tell anyone what you look like this early in the morning.”  I may have even earned my “Hot Mess” nickname on this day. ;)

In truth, Eric was the first person to really encourage me and teach me both as an athlete and as a trainer.  In fact, it was he who brought me over and introduced me to this wonderful Ultimate community and for that, I am forever grateful. 

Yet, for all the amazing aptitudes that EC possesses as a trainer and an athlete, they simply pale in comparison to who he is as a person and as a friend.  In this regard, I can say no one is more deserving than he to have had such a kick ass year!

Congrats, Eric!  It has been so wonderful seeing you and Shannon smile so much!”
-Liz

 

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Oct. 20 – The Met* http://www.ultimatecrossfit.com/2014/10/19/oct-20-met.html http://www.ultimatecrossfit.com/2014/10/19/oct-20-met.html#comments Mon, 20 Oct 2014 00:00:37 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31223 “Shannon” 3x7min AMRAPs – 2 min Rest Partner One: 200m Run Partner Two: (1)Situps, (2)Bicycles, (3)scissor kicks *Trader Joe’s parking deck

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2014-09-22 12.26.50
“Shannon”
3x7min AMRAPs – 2 min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)scissor kicks

*Trader Joe’s parking deck

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10.20.14: Straight Sprints http://www.ultimatecrossfit.com/2014/10/19/10-20-14-straight-sprints.html http://www.ultimatecrossfit.com/2014/10/19/10-20-14-straight-sprints.html#comments Sun, 19 Oct 2014 21:28:56 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=31241 10.20.14: AG Track @ 6pm WOD 20x 100m For this workout, you’ll sprint the straightaways (100m) and then jog the 100m curve. Repeat for 20 total sprints and a total of 2.5 miles. Since we’re doing a continuous run (vs. taking full breaks), I want you running at your 5k race pace. So fast, but […]

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flojo

10.20.14: AG Track @ 6pm

WOD
20x 100m

For this workout, you’ll sprint the straightaways (100m) and then jog the 100m curve. Repeat for 20 total sprints and a total of 2.5 miles. Since we’re doing a continuous run (vs. taking full breaks), I want you running at your 5k race pace. So fast, but not a 100% all out sprint.

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CF WOD October 19 http://www.ultimatecrossfit.com/2014/10/18/cf-wod-october-19-3.html http://www.ultimatecrossfit.com/2014/10/18/cf-wod-october-19-3.html#comments Sun, 19 Oct 2014 01:01:05 +0000 Liz http://www.ultimatecrossfit.com/?p=31218 Strength: Bench Press 2-2-2-2-2 WOD: 2 Rounds 800m Run 50 Double Unders 10 Dynamic Push-ups 5 Over the Box Jumps (24/20) 10 Ring Rows Post WOD: Trainer Led Group Stretch

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Strength: Bench Press 2-2-2-2-2

WOD:
2 Rounds
800m Run
50 Double Unders
10 Dynamic Push-ups
5 Over the Box Jumps (24/20)
10 Ring Rows

Post WOD: Trainer Led Group Stretch

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CF Blog October 19 http://www.ultimatecrossfit.com/2014/10/18/cf-blog-october-19-3.html http://www.ultimatecrossfit.com/2014/10/18/cf-blog-october-19-3.html#comments Sun, 19 Oct 2014 01:00:58 +0000 Liz http://www.ultimatecrossfit.com/?p=31220 Strength: Bench Press 2-2-2-2-2 WOD: 2 Rounds 800m Run 50 Double Unders 10 Dynamic Push-ups 5 Over the Box Jumps (24/20) 10 Ring Rows Post WOD: Trainer Led Group Stretch

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Strength: Bench Press 2-2-2-2-2photo-50

WOD:
2 Rounds
800m Run
50 Double Unders
10 Dynamic Push-ups
5 Over the Box Jumps (24/20)
10 Ring Rows

Post WOD: Trainer Led Group Stretch

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CF WOD October 18 http://www.ultimatecrossfit.com/2014/10/17/cf-wod-october-18-3.html http://www.ultimatecrossfit.com/2014/10/17/cf-wod-october-18-3.html#comments Sat, 18 Oct 2014 01:01:13 +0000 Liz http://www.ultimatecrossfit.com/?p=31212 WOD: “The Seven” 7 Rounds 7 HSPU 7 Thrusters (135/95) 7 K2E 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (2/1.5) 7 Pull-ups

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WOD: “The Seven”
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5)
7 Pull-ups

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