Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Sat, 19 Apr 2014 01:01:12 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF WOD April 19 http://www.ultimatecrossfit.com/2014/04/18/cf-wod-april-19-3.html http://www.ultimatecrossfit.com/2014/04/18/cf-wod-april-19-3.html#comments Sat, 19 Apr 2014 01:01:12 +0000 Liz http://www.ultimatecrossfit.com/?p=28876 WOD:
Waiter walk 200m
Farmer walk 200m
200m run
3 Bear complex (95/65)
Waiter walk 100m
Farmer walk 100m
200m run
6 bear complex
Waiter walk 50m
Farmer walk 50m
200m run
9 bear complex
Waiter walk 25m
Farmer walk 25m
200m run
12 bear complex

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CF Blog April 19 http://www.ultimatecrossfit.com/2014/04/18/cf-blog-april-19.html http://www.ultimatecrossfit.com/2014/04/18/cf-blog-april-19.html#comments Sat, 19 Apr 2014 01:00:51 +0000 Liz http://www.ultimatecrossfit.com/?p=28878 WOD:photo-33
Waiter walk 200m
Farmer walk 200m
200m run
3 Bear complex (95/65)
Waiter walk 100m
Farmer walk 100m
200m run
6 bear complex
Waiter walk 50m
Farmer walk 50m
200m run
9 bear complex
Waiter walk 25m
Farmer walk 25m
200m run
12 bear complex

***

Lots of love to Eric and Shannon as they tie the knot and make it official today!!!  Cheers to Mr. & Mrs. Silverfox – We love you guys!!!

 

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http://www.ultimatecrossfit.com/2014/04/18/28865.html http://www.ultimatecrossfit.com/2014/04/18/28865.html#comments Fri, 18 Apr 2014 10:00:37 +0000 Carter http://www.ultimatecrossfit.com/?p=28865 0418As my buddy Schurman would say, “innaresting”…

Rumination is a term I think I’ve only heard my mom use until now. Check out this post on Robb Wolf’s blog on Racing thoughts and Rumination.

Rumination tends to take place when we are alone and not fully engaged in a task.  From an evolutionary standpoint we have not spent much time alone until recently.  Our ancestors hunted together, foraged together, ate together, played together, and slept together.  Today we have greater means to communicate with people throughout the world, but spend much more of our time alone and without any real world social interactions.

Rumination may be beneficial for 5 minutes, but prolonged ruminating can lead to cognitive decline, enhanced negative thinking, enhances depression, and it can negatively impair social support (http://pps.sagepub.com/content/3/5/400.abstract ).  If the lack of social interactions is an underlying piece of prolonged rumination and it leads to even less social interaction then we can get stuck in a hole of negative thinking that just grows deeper and deeper.

For those of you who struggle with sleep, this may be worth a quick read.

If you’d like to read more, check this one out.

Have a great weekend!

Friday> @moga

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CF WOD April 18 http://www.ultimatecrossfit.com/2014/04/17/cf-wod-april-18-2.html http://www.ultimatecrossfit.com/2014/04/17/cf-wod-april-18-2.html#comments Fri, 18 Apr 2014 01:01:53 +0000 Liz http://www.ultimatecrossfit.com/?p=28871 Strength:
Weighted Dips: 5-5-3-3
Weighted Pushups 10-8-6-4-2

WOD:
3 rounds
400m run
20 weighted walking lunge (35/25)
15 ring pushups
10 2 for 1 wallballs

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CF Blog April 18 http://www.ultimatecrossfit.com/2014/04/17/cf-blog-april-18-2.html http://www.ultimatecrossfit.com/2014/04/17/cf-blog-april-18-2.html#comments Fri, 18 Apr 2014 01:00:13 +0000 Liz http://www.ultimatecrossfit.com/?p=28873 Strength:photo-32
Weighted Dips: 5-5-3-3
Weighted Pushups 10-8-6-4-2

WOD:
3 rounds
400m run
20 weighted walking lunge (35/25)
15 ring pushups
10 2 for 1 wallballs

***

A few of years after her first testimonial, here’s an update on Nancy Martin:

“Have you ever wondered what happened to that woman from the testimonials who talked about how great and supportive Lance, his trainers, and the other members of Ultimate Crossfit had been as she struggled with a herniated disc, discectomy, reherniation, re-discectomy, and then the struggle to try to come back to Crossfit (or any other upright activity?)  About how UCF’s emphasis seems to be so much more on members getting what they need than about the gym getting your money?

Well, here I am today.   I was down and out- truly miserable for about two years, with my core muscles not doing what they needed to do – before the intervention of a fabulous Physical Therapist up in Greensboro helped me.  Coupled with the ongoing support and encouragement and guidance of the UCF trainers and members,  I’m back. (no pun intended.)

I’d have to ask Mike to pull the records to figure out exactly how long it has been, but I think it has been over two years since I made my return.  I’d love to show you a body that is really different than the one in the testimonials photo, and it is, but just not as much as I’d like.  I came back about 40-50 lbs. over my normal weight, and I’m still at that same weight, but I assure you that my body mass index is much more favorable now.

One of my favorite shirts hanging in the gym is “don’t wish it was easier; Wish you were better.”
My thinking has evolved over the past two years.   Some humor was intended in that shirt, but I know everybody has WODs where they are unhappy with how they did when it is over.  Or when they have to stop.  And that is purely self-defeating negative thinking.

I finally realized that every time I come to the gym, and I participate in a WOD, I have succeeded.  Yes, I want to be better, stronger, faster, but I think it is important to put on the “reality” glasses (not to be confused with beer goggles) and truly consider what just happened in the past 40 minutes.

I so clearly remember not being able to do a single abmat situp when I came back.  Not one.  So I crunched.  High impact?  Not for me.  I row, row, rowed my boat for a good year plus.  I missed running, but I missed being able to be at the gym more, so the trade off was worth it.  I am usually at Liz or Neil coached classes, so we modified where necessary to avoid too much strain and risk of injury, and I did what I could.  Of course, I try to be the Queen of core posture, and I have the privilege of having time to stretch before and after class, especially those hamstrings.

Last year I participated in the Open.  I learned so much from doing it.  Of course, I wish I could compete at a level that would move on, but doesn’t everybody?  I had to embrace just being there.

My neurosurgeon told me that “running is the worst thing you can do to your body.”  I respect the hell out of his skills as a doctor, but I can’t totally agree with that.  I’m pleased to announce that this year, I’m able to do some high impact stuff.  I can run short distances.  I can jump a rope, I can burpee full out.  And ab mat sit ups?  I remember one WOD where I realized that I had done 75 across three rounds.  Not a bad increase from zero.

And those aren’t the only PRs I’ve had in recent months – my back squat PR is 205, my shoulder press 105.  I can’t remember the others, but I do know it’s a far cry from where I was years ago when I struggled  carrying in  groceries 1 to 2 bags at a time, or not being able to participate in Dog Rescue events because I couldn’t tolerate even the small ones pulling on a leash.

So while I’m not where I want to be just yet, I’m still a success story.  And while I probably do often wish it was easier, I know I am better.  And I truly believe that the Ultimate Crossfit Family is a gigantic part of why.  I desperately wanted to come back, and everybody at UCF supported me.  And I cannot thank everyone enough!  Everyone who comes and does what he/she can is a success!

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BC 4/18 http://www.ultimatecrossfit.com/2014/04/17/bc-418.html http://www.ultimatecrossfit.com/2014/04/17/bc-418.html#comments Fri, 18 Apr 2014 00:00:01 +0000 Carter http://www.ultimatecrossfit.com/?p=28868 Friday> @moga

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http://www.ultimatecrossfit.com/2014/04/17/28857.html http://www.ultimatecrossfit.com/2014/04/17/28857.html#comments Thu, 17 Apr 2014 10:00:57 +0000 Carter http://www.ultimatecrossfit.com/?p=28857 0417Ran. Do. M.

Beards are over // PolicyMic

Who are you really supporting // TakePart

Fed Up // Huffington Post

Local leather // etsy

Is Amazon Prime really all that? // Business Insider

Slow-Mo Parkour Dog // Devour

Fast Food Lasagna // YouTube

How “Frozen” should have ended // Huffington Post

Neolithic for $1000, please // TakePart

Police Beat // YouTube

Weather Phenomenon // BoredomBash

In Case ya Missed it // DrNick

Best and Worst Locavores // TakePart

Fargo for TV with Odenkirk // Guardian

Thursday> Endurance: 400m Run Fwd / 200m Run Back + 5 Burpees every time you change direction.

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CF WOD April 17 http://www.ultimatecrossfit.com/2014/04/16/cf-wod-april-17-2.html http://www.ultimatecrossfit.com/2014/04/16/cf-wod-april-17-2.html#comments Thu, 17 Apr 2014 01:01:22 +0000 Liz http://www.ultimatecrossfit.com/?p=28848 Strength: Halting DL 3-3-3-3 (60-70%)

WOD 1:
21-15-9
KB swings
Burpees

Rest 3 minutes

WOD 2:
21-15-9
Pullups
Box Jump (30/24)

Trainer led foam roll

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CF Blog April 17 http://www.ultimatecrossfit.com/2014/04/16/cf-blog-april-17-2.html http://www.ultimatecrossfit.com/2014/04/16/cf-blog-april-17-2.html#comments Thu, 17 Apr 2014 01:00:32 +0000 Liz http://www.ultimatecrossfit.com/?p=28850 Strength: Halting DL 3-3-3-3 (60-70%)photo-31

WOD 1:
21-15-9
KB swings (2/1.5)
Burpees

Rest 3 minutes

WOD 2:
21-15-9
Pullups
Box Jump (30/24)

Trainer led foam roll

***

From BreakingMuscle.com (this is why we we keep quality, SFH protein in stock ;) ):

10 Things I Know About Protein That You Don’t

Guest Contributor

I work in the supplement industry and have for the past decade. If you’re saying, “Big deal, me, too,” then you can stop reading right now. For the rest of you, I’m betting that I can tell you ten things about protein that you don’t know.

1. There’s No Such Thing as Undenatured Whey Protein

Here’s a fact: all whey protein sold in the United States needs to first be pasteurized. Even at the lowest temperature, that means subjecting the whey protein to a level of heat that will cause changes in some of the fractions. This doesn’t mean that the protein is useless or won’t give you all of the benefits you see touted in advertisements and studies. It just means that undenatured is a meaningless concept when we’re talking about whey protein sold legally in the United States. So unless you’re clued into the whey protein black market or some whey protein-selling crime syndicate, you’re not getting undenatured anything.

1.5. If Your Favorite Brand Sells Bioactive Peptides, Find a New Brand

Bioactive whey peptides are protein fractions that cause a measurable biological response in the body. Maybe it’s enhancing the immune system or increasing pumps (for teh gainz). Those peptides come from protein. They come from the protein you buy from that same company.

See, every pound of protein might sell for $5 at the manufacturer level, but it also might contain $10 worth of peptides in 1/10th of the weight. So they strip all of those awesome peptides out, thereby losing .50c from the protein itself, but in the process they earn double the money from the sale of the peptides they removed. You get the completely denatured protein (stripped of every biologically active peptide they could mine), and they sell you back the peptides in another product (or in the same product, claiming that they have “added peptides”).

2. Cold Filtered Whey Is Still Heated

“But my whey can’t be denatured from heat, it’s cold filtered,” I hear someone saying. That’s nice. But cold filtered is the actual filtering process that concentrates the whey into the final percentage of protein (typically +80%). The filtering has nothing to do with the fact that most manufacturers who “cold filter” their whey are still flash pasteurizing it at the highest possible temperature beforehand. Why? Because it only takes fifteen seconds to flash pasteurize whey and it takes fifteen minutes to pasteurize it at the lowest heat levels. So you can produce more whey if you only take 1/60th of the time at this stage of processing.

3. GMO/Grass-Fed Laws Are Stricter Overseas

Oh, so your whey comes from New Zealand, and you’re bragging about it being non-GMOand free range and all that good stuff? Guess what? All whey from New Zealand is going to be non-GMO and free range. Their laws are far stricter than the ones in the good ol’ United States, so it’s a bit redundant to talk about how great your New Zealand whey is when every gram of dairy the country produces is just as good. I lived in Auckland, New Zealand, and I’ve been to the dairy farms, and you’re from Maine, so you’re probably going to have to take my word on this one.

4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don’t get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we’re talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.

5. A 100% Hydrolized Whey Protein Doesn’t Exist

I’ve seen studies that use thirty to forty percent hydrolyzed whey and spoken to the authors. It’s inedible. The reason for this is the fact that breaking down (hydrolyzing) protein is exactly what happens during the digestive process. Protein that has been 100% broken down will not stay together in any form (think about it, what would a slab of steak look like after your stomach has digested 100% of it – now imagine it as a powder). Those “100% Whey Protein Hydrolysate” jugs you see at the local nutrition chain are actually a lot lower. The “100%” claim comes from the fact that the entire jug contains hydrolyzed whey protein (no other types of protein or whey), and that protein itself has been hydrolyzed 2% (or 5% or whatever). So it’s all (100%) hydrolyzed – but only by a few percent.

6. Your Amino Acids Probably Come From Dead Kittens

Ok, I’m exaggerating – but not by much. The most popular form of amino acid production is through the chemical synthesis of keratin, which requires far fewer steps (and is therefore less costly) than other methods. Keratin is abundantly supplied in hair, nails, claws, and fur. Short of staking out every hair and nail salon in China (where most aminos are sourced), producers instead make them from animals whose pelts are not good enough to use for clothing. So maybe the pelt was damaged in the slaughter process or some other horrific industrial accident. That pelt is worthless as clothing, but can still be used to synthesize leucine (or whatever). I’d estimate 95% of manufacturers are using this process or a similar one, and I’m really good at estimating horrific, awful, stuff like this.

7. Twenty Grams of High-Quality Protein Is Usually Enough

Selling more protein makes the manufacturer more money, and having a huge protein-grams-per-serving count on the label helps them win fans in the bodybuilding community. But nearly every study that looks at a decent protein source, like egg or whey, usually concludes that the additional stimulation of myotropic (muscle building) or recovery factors isn’t greatly enhanced after twenty grams.

8. Worthless Aminos Are Often Substituted for Expensive Proteins

Within the industry this is known as protein spiking. Cheap aminos like glycine are used to pad the protein content of otherwise expensive whey. So if a pound of whey comes in at $6, and a pound of glycine is a $2, maybe two to three grams of the latter are put in the former. Since it’s an amino and not a whole protein, it’s providing those grams at a much lower cost, and doesn’t appear on the label as another protein form, thereby allowing the manufacturer to still (legally) claim “100% whey” or “100% casein.” I know of one brand that uses creatine (technically an amino) to spike their protein, which as a bonus is super-easy to flavor. Their protein is delicious. Now you know why.

9. Twenty Grams of Protein Usually Isn’t

Protein bars are notorious for under-dosing protein and overstating the amount on the label. This is a bit of an open secret in the industry, and although powders are better, they’re still under-dosed in a lot of cases. Naturally, the yummy carbs are the exact opposite – you’ll find far more in the bar than you see on the label.

9.1 Twenty Grams of Protein Usually Isn’t (Part Two)

Hydrolyzed collagen is technically protein. But it doesn’t build much muscle, and it has a biological value of virtually nil. I’m talking about the stuff we’ve been seeing in gels and goops for the past decade (allegedly, there are some recent forms that aren’t useless, however it’s unlikely that your favorite brand is using them). Gels are obviously the worst offender here, but those little protein shots are pretty bad also.

10. Most Protein Comes From the Same Place(s)

If you were to walk the aisles of your local supplement retailer, you’d see dozens of different brands of protein. But if you were to see the actual manufacturers of the protein itself (the people all of those brands are buying it from), you’d see far fewer companies. There are probably ten major players in the field of powdered protein, and that’s being generous. They’re not just huge; they own other companies that we think are huge.

Glanbia, for example, produces a lion’s share of the dairy products in Ireland. They’re a billion-dollar company, they own BSN as well as Optimum Nutrition, and they do contract manufacturing for tons of other companies, both big and small (well, medium). So, when you see Brand X Casein and the store house brand and BSN and ON, all sitting next to each other, there’s actually a good chance that the protein in the jugs is identical. And Glanbia is the manufacturer behind the most popular protein brand(s) in the CrossFit world, if we’re keeping score at home.

 

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BC 4/17 http://www.ultimatecrossfit.com/2014/04/16/bc-417-2.html http://www.ultimatecrossfit.com/2014/04/16/bc-417-2.html#comments Thu, 17 Apr 2014 00:09:48 +0000 Carter http://www.ultimatecrossfit.com/?p=28855 Thursday> Endurance: 400m Run Fwd / 200m Run Back + 5 Burpees every time you change direction.

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