Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Wed, 23 Jul 2014 01:01:38 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF WOD July 23 http://www.ultimatecrossfit.com/2014/07/22/cf-wod-july-23-2.html http://www.ultimatecrossfit.com/2014/07/22/cf-wod-july-23-2.html#comments Wed, 23 Jul 2014 01:01:38 +0000 Liz http://www.ultimatecrossfit.com/?p=30127 WOD

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups

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CF Blog July 23 http://www.ultimatecrossfit.com/2014/07/22/cf-blog-july-23-2.html http://www.ultimatecrossfit.com/2014/07/22/cf-blog-july-23-2.html#comments Wed, 23 Jul 2014 01:00:09 +0000 Liz http://www.ultimatecrossfit.com/?p=30129 WODIMG_8095

“Big Nick”

5 Rounds
7 Squat Clean Thruster (135/95)
23 Bar Facing Burpees
9 Pullups

Post-WOD Foam Roll

***

Corporal Nicholas Xiarhos “Big Nick” died on the battlefield in the Garmsir District of Helmand Province in Southern Afghanistan on July 23, 2009 while going to the rescue of his fellow Marines in combat.

Nicholas fought for the freedom of the people of Iraq and Afghanistan. He chose to make a difference in the world and was a true American Patriot.

Two weeks prior to his death, his last words to his mother were, “Don’t worry about me Mom…I’m living the dream.”

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UCF Bootcamp

Temps are running hot and humid, but you know how we do… we’re still at it! 

We’re gettin’ Sweaty in the AM. We’ve been incorporating more running into our programming and using as much of Freedom Park as we can. And, we love Burpees!!! 

Wanna come out and check out one of our classes? Holla! 

Get outside!

UCF MEMBERS - Starting August 1, you will have access to our bootcamp as part of your UCF Membership – No additional cost and one more way for you to get your fit on!!!
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BC 7/22 http://www.ultimatecrossfit.com/2014/07/22/bc-722.html http://www.ultimatecrossfit.com/2014/07/22/bc-722.html#comments Tue, 22 Jul 2014 23:41:17 +0000 Carter http://www.ultimatecrossfit.com/?p=30133 Wednesday> Running & Ball Slams.

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7.23.14: Four Square http://www.ultimatecrossfit.com/2014/07/22/7-23-14-four-square.html http://www.ultimatecrossfit.com/2014/07/22/7-23-14-four-square.html#comments Tue, 22 Jul 2014 23:00:44 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=30123 Screen Shot 2014-07-22 at 5.14.00 PM

7.23.14: The Pit @ 6am

WOD
4 Rounds
400m Run
4x Prowler Push
.4 Miles AirDyne
40 Double Unders

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CF WOD July 22 http://www.ultimatecrossfit.com/2014/07/21/cf-wod-july-22-3.html http://www.ultimatecrossfit.com/2014/07/21/cf-wod-july-22-3.html#comments Tue, 22 Jul 2014 01:01:46 +0000 Liz http://www.ultimatecrossfit.com/?p=30115 Strength: RDL 5-5-5 @ ~50% of your DL 5RM

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops

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CF Blog July 22 http://www.ultimatecrossfit.com/2014/07/21/cf-blog-july-22-3.html http://www.ultimatecrossfit.com/2014/07/21/cf-blog-july-22-3.html#comments Tue, 22 Jul 2014 01:00:28 +0000 Liz http://www.ultimatecrossfit.com/?p=30117 Strength: RDL 5-5-5 @ ~50% of your DL 5RM924546_607122912736134_833896651_n

WOD: Tabata
DB Push Press (45/30)
Calorie Row
KB Swings (1.5/1)
Lateral Plyo Skier Hops

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Reminder that our towel service has ended.  Please see Mike to pick up your own personal Ultimate CrossFit towel in either black or white!

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This article is an oldie but a goodie from Coach Ben Bergeron.  Take a look, I think we all need to be reminded of this now and again.

Biography is Not Destiny.

POSTED BY 

You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you know you can be.  Your biography is not your destiny.

Most of society believes that we are our past.  They believe who we are, and who we will become, has already been decided by our past.  For example, if you had a troubled past you are destined for a troubled future; if you have been successful in your youth you are destined for greatness.  Or in terms of CrossFit, if you’ve struggled with running, Olympic lifting, or dialing in your nutrition in the past, these will be your shortcomings for years to come.

But in reality we know this isn’t true.  All of us know examples that counter this; the blessed kid with nothing but sunshine and rainbows in front of him that somehow ends up in rehab.  Or the girl with nothing going for her, against all odds, ends up the CEO of a Fortune 500 company.  Or in terms of CrossFit, it’s the stories we see every month at CFNE; The fat guy that looses 80 lbs and goes on to win a 5k.  Or it’s the weak and un-athletic soccer mom that can now dead lift twice her bodyweight and do 30 pull ups.

The truth is your past does not dictate your future.  As humans beings we have been given the ultimate power…The power of decision and choice.  You control who you are and who you will become, by the DECISIONS and ACTIONS you take TODAY.

Decide to be better at running, Olympic lifting or eating clean, and then ACT on those decisions.  You can be anything you chose to be, but you must believe in your decisions, and act upon those decisions with conviction.  Don’t fail into the trap of the many, that your past failures will predict future faults.  At CrossFit we know better.  We can be anything we decide, as long as we act.   Biography is not Destiny, your Destiny is up to YOU.

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http://www.ultimatecrossfit.com/2014/07/21/30107.html http://www.ultimatecrossfit.com/2014/07/21/30107.html#comments Tue, 22 Jul 2014 00:00:29 +0000 Carter http://www.ultimatecrossfit.com/?p=30107 0722
Tuesday@ the Pit> STRENGTH: Prowler x5. WoD: 21-15-9 of OHWL + Pull Up + Push Up.

 

 

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http://www.ultimatecrossfit.com/2014/07/20/30104.html http://www.ultimatecrossfit.com/2014/07/20/30104.html#comments Mon, 21 Jul 2014 02:21:28 +0000 Carter http://www.ultimatecrossfit.com/?p=30104
Monday@ the Met> SPEED1: OTM Hill Sprints* x12. SPEED2: OTM 50m Sprints x 10. FINISHER: 5 Rounds of 10 Push Ups + 10 Sit Ups

0721

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CF WOD July 21 http://www.ultimatecrossfit.com/2014/07/20/cf-wod-july-21-3.html http://www.ultimatecrossfit.com/2014/07/20/cf-wod-july-21-3.html#comments Mon, 21 Jul 2014 01:01:16 +0000 Liz http://www.ultimatecrossfit.com/?p=30096 Strength: OHS 3-3-3-3

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups

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CF Blog July 21 http://www.ultimatecrossfit.com/2014/07/20/cf-blog-july-21-2.html http://www.ultimatecrossfit.com/2014/07/20/cf-blog-july-21-2.html#comments Mon, 21 Jul 2014 01:00:34 +0000 Liz http://www.ultimatecrossfit.com/?p=30098 Strength: OHS 3-3-3-3
photo-109

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
15 Pull-ups

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Momma’s Quote of the Week:  “Never give up. Laugh a lot. Be good to others.”—James Dasher

***

In memory of Connor Jones, 

The 2nd Annual Payin’ It Forward For Connor 
Blood Drive

DATE: Saturday, August 16th
TIME: 9am-2pm
WHERE:  Covenant Presby Church – 1000 Morehead St OR your local American Red Cross if you are out of town (post a picture on FB!)
WHAT: Blood & Toy Drive in honor of Connor’s 6th birthday
WHY: One donation of blood will help 3 people.  When we were in the hospital with Connor, we noticed how much blood he received all thanks to people just like you and I.  For the Toys, we donate because it’s a birthday!  So bring a toy and we will send them to Hemby where Connor played with a lot of the toys donated by people just like us J
HOW: Please visit www.redcrossblood.org and enter sponsor code Connor to schedule lifesaving appointment (only works for Charlotte)!  If outside of Charlotte, post your pic to FB or let us know that you gave blood for Connor and we will count it towards the numbers!
 
 

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