Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Mon, 02 Mar 2015 02:00:32 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog March 2 http://www.ultimatecrossfit.com/2015/03/01/cf-blog-march-2-3.html http://www.ultimatecrossfit.com/2015/03/01/cf-blog-march-2-3.html#comments Mon, 02 Mar 2015 02:00:32 +0000 Liz http://www.ultimatecrossfit.com/?p=32389 *Reminder:  Starting today, the 10am class moves to 9:30am. Strength: Front Squat 3 x max reps @90% of 7RM from 2/26/15 WOD: (from 3/9/14) 5 Rounds 10 Power Cleans (135/95) 10 Burpees *** Momma’s Quote of the Week:  “The greater danger for most of us lies not in setting our aim too high and falling […]

The post CF Blog March 2 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
*Reminder:  Starting today, the 10am class moves to 9:30am.

Strength: Front Squat 3 x max reps @90% of 7RM from 2/26/15photo-21

WOD: (from 3/9/14)
5 Rounds
10 Power Cleans (135/95)
10 Burpees

***

Momma’s Quote of the Week:  “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”–Michelangelo 

***

Great work on week number 1 of the Open, everyone!  For those of you who felt the pain of a max clean and jerk post 9 min AMRAP, you will appreciate this PSA from CrossFit HQ:

The first week of the 2015 Reebok CrossFit Games season comes in two scored parts.  

Workout 15.1 asks athletes to give their all during 9 minutes of toes-to-bars, deadlifts and snatches. Immediately after, athletes have 6 minutes to set their 1-rep-max clean and jerk in 15.1a.

While some team strategizing on 15.1 and 15.1a was anticipated, it was still expected all competitors would at least make a reasonable attempt at each part. After seeing several cases of team competitors blatantly ignoring the triplet in order to focus solely on lifting heavy,CrossFit Games organizers have decided to invalidate the efforts of more than 20 athletes whose performances clearly strayed from the intent of the two-part workout. 

“Ignoring an entire scored event is counter to the intent of the competition,” said CrossFit Games General Manager Justin Bergh. “The test is to see who performs well at both events done back to back, not one or the other.”

And also, this delightful meme from All Things Gym:11045025_734512323329172_6916061525235609655_n

The post CF Blog March 2 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/03/01/cf-blog-march-2-3.html/feed 0
March 2 – The Met http://www.ultimatecrossfit.com/2015/03/01/march-2-met.html http://www.ultimatecrossfit.com/2015/03/01/march-2-met.html#comments Mon, 02 Mar 2015 01:00:52 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32372 HardCORE Tabata with 1 min rest between movements: mountain climbers, kayaks, push-up-to-plank, flutter kicks, airplanes, vertical scissors, back arches

The post March 2 – The Met appeared first on Ultimate CrossFit Charlotte, NC.

]]>
20150216_062002
HardCORE Tabata with 1 min rest between movements: mountain climbers, kayaks, push-up-to-plank, flutter kicks, airplanes, vertical scissors, back arches

The post March 2 – The Met appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/03/01/march-2-met.html/feed 0
CF Blog March 1 http://www.ultimatecrossfit.com/2015/02/28/cf-blog-march-1-3.html http://www.ultimatecrossfit.com/2015/02/28/cf-blog-march-1-3.html#comments Sun, 01 Mar 2015 02:00:57 +0000 Liz http://www.ultimatecrossfit.com/?p=32368 Skill: Handstand Push-ups, Handstand Holds, Handstand Walks WOD: 30 KB Snatches (1.5/1) 400m Run 30 KB Goblet Squats (1.5/1) 400m Run 30 KB Snatches (1.5/1) 400m Run 30 KB Goblet Squats (1.5/1)

The post CF Blog March 1 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Skill: Handstand Push-ups, Handstand Holds, Handstand Walksphoto-20

WOD:
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)
400m Run
30 KB Snatches (1.5/1)
400m Run
30 KB Goblet Squats (1.5/1)

The post CF Blog March 1 appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/02/28/cf-blog-march-1-3.html/feed 0
CF Blog February 28 http://www.ultimatecrossfit.com/2015/02/27/cf-blog-february-28-3.html http://www.ultimatecrossfit.com/2015/02/27/cf-blog-february-28-3.html#comments Sat, 28 Feb 2015 02:00:48 +0000 Liz http://www.ultimatecrossfit.com/?p=32365 WOD: “Checkers Crossfit Shootout” 3 Rounds 1 minute Calorie Row 1 minute Push Press (75/55) 30 sec Rest 1 minute Ball Slam (30/20) 1 minute KB Swing (1.5/1) 30 sec Rest *Score = total reps *** This is the last week of the nutrition challenge!!  The Bodpod will be available next week for your final […]

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

]]>
WOD: “Checkers Crossfit Shootout”photo-19
3 Rounds
1 minute Calorie Row
1 minute Push Press (75/55)
30 sec Rest
1 minute Ball Slam (30/20)
1 minute KB Swing (1.5/1)
30 sec Rest

*Score = total reps

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.

 

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

]]>
http://www.ultimatecrossfit.com/2015/02/27/cf-blog-february-28-3.html/feed 0
CF Blog February 27 http://www.ultimatecrossfit.com/2015/02/26/cf-blog-february-27-3.html http://www.ultimatecrossfit.com/2015/02/26/cf-blog-february-27-3.html#comments Fri, 27 Feb 2015 02:00:49 +0000 Liz http://www.ultimatecrossfit.com/?p=32360 Strength: 2” Deficit Deadlift 2×3 @50%, 3×3 @60% WOD: OPEN WOD 15.1 9 Min AMRAP: 15 Toes to bar 10 Deadlifts (115/75) 5 Snatches (115/75) 15.1a 6 min to establish 1 Rep Max Clean and Jerk *** This week is the start of the 2015 CrossFit Open!! The first workout will be announced this Thursday. […]

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

]]>
Strength: 2” Deficit Deadlift 2×3 @50%, 3×3 @60%photo-18

WOD: OPEN WOD 15.1
9 Min AMRAP:
15 Toes to bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1a
6 min to establish 1 Rep Max Clean and Jerk

***

This week is the start of the 2015 CrossFit Open!!

The first workout will be announced this Thursday.

This year we’ll be running the OPEN WOD each Friday as the regular class WOD . 

 This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered - 

You guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors at 11am on Saturdays to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere. 

Good luck and have fun, everyone!

To register click on the link below 

2015 CrossFit Open

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.

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

]]>
http://www.ultimatecrossfit.com/2015/02/26/cf-blog-february-27-3.html/feed 0
Feb. 27 – The Pit http://www.ultimatecrossfit.com/2015/02/26/feb-27-pit.html http://www.ultimatecrossfit.com/2015/02/26/feb-27-pit.html#comments Fri, 27 Feb 2015 01:00:38 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32331 Bootcamp Gone Bad – 3 lines, weights pre-set Wallball (10, 14, 20); KB swing (.5, 1, 1.5), Box jump (16, 20, 24), push-ups, row

The post Feb. 27 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
20141103_063702
Bootcamp Gone Bad – 3 lines, weights pre-set
Wallball (10, 14, 20); KB swing (.5, 1, 1.5), Box jump (16, 20, 24),
push-ups, row

The post Feb. 27 – The Pit appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/02/26/feb-27-pit.html/feed 0
CF Blog February 26 http://www.ultimatecrossfit.com/2015/02/25/cf-blog-february-26-3.html http://www.ultimatecrossfit.com/2015/02/25/cf-blog-february-26-3.html#comments Thu, 26 Feb 2015 02:00:11 +0000 Liz http://www.ultimatecrossfit.com/?p=32350 **Winter Storm Update** We will open at 12 today!!!   Strength: Front Squat 7RM WOD: AMRAP 15 1 Rope Climb* 5 Push Press (135/95) 5 Lateral Burpee Box Overs** 2 Rope Climbs 5 Push Press (135/95) 5 Lateral Burpee Box Overs 3 Rope Climbs 5 Push Press (135/95) 5 Lateral Burpee Box Overs *Increase the […]

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

]]>
**Winter Storm Update**
We will open at 12 today!!!

 

Strength: Front Squat 7RMIMG_2695

WOD: AMRAP 15
1 Rope Climb*
5 Push Press (135/95)
5 Lateral Burpee Box Overs**
2 Rope Climbs
5 Push Press (135/95)
5 Lateral Burpee Box Overs
3 Rope Climbs
5 Push Press (135/95)
5 Lateral Burpee Box Overs

*Increase the rope climbs by 1 rep at the start of each round.
*Score is total rope climbs
**https://www.youtube.com/watch?v=MAghJ2YwJ8k

***

This week is the start of the 2015 CrossFit Open!!

The first workout will be announced this Thursday.

This year we’ll be running the OPEN WOD each Friday as the regular class WOD . 

 This will give everyone the opportunity to take a crack at the Open, even if they’re not registered.

For those who are officially registered - 

You guys will also be able to come in on Saturdays
during Open Gym, or come in with the Competitors at 11am on Saturdays to run the Open WOD in
the Pit if you’re looking for a little more of a competitive atmosphere. 

Good luck and have fun, everyone!

To register click on the link below 

2015 CrossFit Open

***

This is the last week of the nutrition challenge!!

 The Bodpod will be available next week for your final measurements. The sign up sheet is on the cork board at the front of the gym, so don’t forget to reserve your time slot to get measured.

Bodpod Availability:
Monday 3/2 5pm-630pm
Tuesday 3/3 5pm-630pm
Friday 3/6 5-630pm
Saturday 3/7 9-1030am 

If you have not yet done so please send your initial measurements and WOD scores tolance@ultimatecrossfit.com

Along with measurements you’ll also need to retest your workout and 3RM back squat next week.

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

]]>
http://www.ultimatecrossfit.com/2015/02/25/cf-blog-february-26-3.html/feed 0
Feb. 26 – Cancelled http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit.html http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit.html#comments Thu, 26 Feb 2015 01:00:20 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32324 The mental side of fitness No thank you. Full stop. Batman hotel room Lululemon addiction Oscars 2015: Highs and lows Crushing this so called game of life What to (and not to) eat when sick Improve your life Losing that last little bit Orthorexia nervosa

The post Feb. 26 – Cancelled appeared first on Ultimate CrossFit Charlotte, NC.

]]>
untitled (8)

The mental side of fitness

No thank you. Full stop.

Batman hotel room

Lululemon addiction

Oscars 2015: Highs and lows

Crushing this so called game of life

What to (and not to) eat when sick

Improve your life

Losing that last little bit

Orthorexia nervosa

The post Feb. 26 – Cancelled appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit.html/feed 0
Feb. 26 – Cancelled http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit-2.html http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit-2.html#comments Thu, 26 Feb 2015 01:00:18 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32327 Bootcamp cancelled due to snow. Stay safe and warm.

The post Feb. 26 – Cancelled appeared first on Ultimate CrossFit Charlotte, NC.

]]>
Bootcamp cancelled due to snow. Stay safe and warm.

The post Feb. 26 – Cancelled appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/02/25/feb-26-pit-2.html/feed 0
2.25.15: Duathalon http://www.ultimatecrossfit.com/2015/02/24/2-25-15-duathalon.html http://www.ultimatecrossfit.com/2015/02/24/2-25-15-duathalon.html#comments Wed, 25 Feb 2015 02:00:48 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=32339 2.25.15: The Pit @ 6am WOD 3-4 Rounds 1000m Row 800m Run This is the current plan for Wednesday’s Endurance workout. It all depends on the weather. If conditions are too rough to have class, then an update will be posted to the UCF and Bootcamp FB pages. If conditions are good enough to hold […]

The post 2.25.15: Duathalon appeared first on Ultimate CrossFit Charlotte, NC.

]]>
2015-02-18 06_Fotor

2.25.15: The Pit @ 6am

WOD
3-4 Rounds
1000m Row
800m Run

This is the current plan for Wednesday’s Endurance workout. It all depends on the weather. If conditions are too rough to have class, then an update will be posted to the UCF and Bootcamp FB pages. If conditions are good enough to hold class but not run on the roads, then we’ll focus on rowing. If the roads are good, then we’ll run and row and smile doing it!

We’ve done a similar workout in the past but we kept the intervals shorter. So now, we’re lengthening things out for both the row and run. # of Rounds will be up to how many you can fit within 35 minutes.

The post 2.25.15: Duathalon appeared first on Ultimate CrossFit Charlotte, NC.

]]>
http://www.ultimatecrossfit.com/2015/02/24/2-25-15-duathalon.html/feed 0