Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Sat, 25 Oct 2014 01:00:48 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 CF Blog October 25 http://www.ultimatecrossfit.com/2014/10/24/cf-blog-october-25-3.html http://www.ultimatecrossfit.com/2014/10/24/cf-blog-october-25-3.html#comments Sat, 25 Oct 2014 01:00:48 +0000 Liz http://www.ultimatecrossfit.com/?p=31295 WOD: “Fight Gone F**ked” 3 Rounds 1 min Ball Slams 1 min KB Swings (2/1.5) 1 min Lateral Plyo Skier Hops 1 min DB Push Press 1 min Calorie Row 1 min Rest *** From T-Nation: Feel Better for 10 Bucks Self-myofascial release: no doctor required! by Eric Cressey and Mike Robertson Ten bucks doesn’t […]

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WOD: “Fight Gone F**ked”photo
3 Rounds
1 min Ball Slams
1 min KB Swings (2/1.5)
1 min Lateral Plyo Skier Hops
1 min DB Push Press
1 min Calorie Row
1 min Rest

***

From T-Nation:

Feel Better for 10 Bucks

Self-myofascial release: no doctor required!
by Eric Cressey and Mike Robertson

Ten bucks doesn’t buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you’re lucky, you might even be able to swing a mediocre Russian mail order bride.

Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don’t worry, this isn’t an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.


How does it work?

Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition. You’ve likely heard of the Golgi Tendon Organ (GTO) at some point in your training career. The GTO is a mechanoreceptor found at the muscle-tendon junction; it’s highly sensitive to changes in tension in the muscle.

When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn’t only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.

The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching and then some.

Continue reading…

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Upcoming Endurance Class Change http://www.ultimatecrossfit.com/2014/10/24/upcoming-endurance-class-change.html http://www.ultimatecrossfit.com/2014/10/24/upcoming-endurance-class-change.html#comments Fri, 24 Oct 2014 17:44:23 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=31292 This is just our annual notice and reminder that the time will be changing on November 2nd. Since we will be losing our light for the track runs on Mondays, then we’re going to remove the Monday Endurance class starting in November. We’ll be adding it back in once the light comes back. We will […]

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Daylight Savings Reminder

This is just our annual notice and reminder that the time will be changing on November 2nd. Since we will be losing our light for the track runs on Mondays, then we’re going to remove the Monday Endurance class starting in November. We’ll be adding it back in once the light comes back.

We will still continue to hold our Wednesday 6am class in the Pit.

So come on out Monday (10/27) for our last Monday track workout til the Spring.

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CF Blog October 24 http://www.ultimatecrossfit.com/2014/10/23/cf-blog-october-24-2.html http://www.ultimatecrossfit.com/2014/10/23/cf-blog-october-24-2.html#comments Fri, 24 Oct 2014 01:00:24 +0000 Liz http://www.ultimatecrossfit.com/?p=31288 Strength: Power Clean 3-3-3-3-3 @80% + 5lbs WOD: “Fast and Heavy” *the 1st workout ever posted on crossfit.com 21 DB Thrusters 400m Run 18 DB Thrusters 400m Run 15 DB Thrusters 400m Run *DB Weight is athlete’s choice *** We are heading into the last week of October – don’t forget to wear your pink to raise […]

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Strength: Power Cleanphoto-53
3-3-3-3-3 @80% + 5lbs

WOD: “Fast and Heavy”
*the 1st workout ever posted on crossfit.com
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

*DB Weight is athlete’s choice

***

We are heading into the last week of October – don’t forget to wear your pink to raise $$ for Breast Cancer Awareness.  Every time you wear either a pink shirt, pink shorts or your “Save Second Base” ts to the gym, Ultimate will donate $1 to the Susan G. Komen Foundation.

“Save Second Base” T’s and tanks are still on sale!!  ALL proceeds will be donated to the Susan G. Komen Foundation!

***

Mark Kane, owner of Kane Training, will be coming to Ultimate Crossfit on
Saturday November 8th at 12pm for a Dry Needling and Mobility Workshop.
Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

***

Next month is Movember – we will be creating a mustache team again at the
gym to raise awareness for prostate cancer, testicular cancer and mental
health. Once the Ultimate team is set up we’ll put the link up on the website so
we can try and raise some money!

 

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Oct. 24 – Freedom Park* http://www.ultimatecrossfit.com/2014/10/23/oct-24-freedom-park.html http://www.ultimatecrossfit.com/2014/10/23/oct-24-freedom-park.html#comments Fri, 24 Oct 2014 00:00:47 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31237 WoD 1: 21-18-15-12-9-6-3 of Lunges + Extreme Jacks + yard sales WoD 2:  3 Rounds of 1 min Wall Jumps + 1 min Plank *Meet in baseball field parking lot off of Princeton Avenue

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2014-09-30 12.58.20
WoD 1: 21-18-15-12-9-6-3 of Lunges + Extreme Jacks + yard sales
WoD 2:  3 Rounds of 1 min Wall Jumps + 1 min Plank

*Meet in baseball field parking lot off of Princeton Avenue

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CF Blog October 23 http://www.ultimatecrossfit.com/2014/10/22/cf-blog-october-23-3.html http://www.ultimatecrossfit.com/2014/10/22/cf-blog-october-23-3.html#comments Thu, 23 Oct 2014 01:00:17 +0000 Liz http://www.ultimatecrossfit.com/?p=31281 Strength: Back Squat warmup sets: 1×3@50%, 2×3@60% working sets: 3×2@70% WOD: AMRAP 10 10 Ring Rows 15 Ball Slams (30/20) 25 Double Unders Cash out: Rowling 5 Frame Rowling Competition http://www.youtube.com/watch?v=0Yvx1Ri9pFc *** *Announcements* Tonight’s New Member/Mentor Happy Hour at Icehouse South End has been cancelled – we’re going to reschedule for next month. *** Mark […]

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Strength: Back SquatIMG_1690
warmup sets: 1×3@50%, 2×3@60%
working sets: 3×2@70%

WOD: AMRAP 10
10 Ring Rows
15 Ball Slams (30/20)
25 Double Unders

Cash out: Rowling
5 Frame Rowling Competition
http://www.youtube.com/watch?v=0Yvx1Ri9pFc

***

*Announcements*

Tonight’s New Member/Mentor Happy Hour at Icehouse South End has been
cancelled – we’re going to reschedule for next month.

***

Mark Kane, owner of Kane Training, will be coming to Ultimate Crossfit on
Saturday November 8th at 12pm for a Dry Needling and Mobility Workshop.
Mark will be performing Dry Needling demos on athletes in front of the
group, so people can observe some assessments, treatments and
re-assessments. Then he will run through some mobility drills that we can
use to better prep our bodies before workouts.

***

Next month is Movember – we will be creating a mustache team again at the
gym to raise awareness for prostate cancer, testicular cancer and mental
health. Once the Ultimate team is set up we’ll put the link up on the website so
we can try and raise some money!

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Oct. 23 – Freedom Park* http://www.ultimatecrossfit.com/2014/10/22/oct-23-freedom-park.html http://www.ultimatecrossfit.com/2014/10/22/oct-23-freedom-park.html#comments Thu, 23 Oct 2014 00:00:44 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31232 Decision making Aerial beach shots Best 80’s movie Foliage Photo apps New artists you need to know now Hoverboard created How the New York times got Crossfit wrong Best SNL skits Last minute Halloween costumes for movie buffs WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up […]

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Decision making

Aerial beach shots

Best 80’s movie

Foliage

Photo apps

New artists you need to know now

Hoverboard created

How the New York times got Crossfit wrong

Best SNL skits

Last minute Halloween costumes for movie buffs

WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint

*Baseball field parking lot off of Princeton Avenue

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http://www.ultimatecrossfit.com/2014/10/22/31235.html http://www.ultimatecrossfit.com/2014/10/22/31235.html#comments Thu, 23 Oct 2014 00:00:04 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31235 WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint  

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WoD1: 10-9-8-7-6-5-4-3-2-1 K2E with 40m Shuttle Sprint between sets
WoD2: 10-9-8-7-6-5-4-3-2-1 Tuck Jumps with 5 Push Up to Plank between sets
WoD3: 10-9-8-7-6-5-4-3-2-1 Wall Jumps with 10 Sit Ups between sets
WoD4: 10-9-8-7-6-5-4-3-2-1 bar rows with 20m hill sprint

 

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CF Blog October 22 http://www.ultimatecrossfit.com/2014/10/21/cf-blog-october-22-3.html http://www.ultimatecrossfit.com/2014/10/21/cf-blog-october-22-3.html#comments Wed, 22 Oct 2014 01:00:45 +0000 Liz http://www.ultimatecrossfit.com/?p=31268 Strength: Press 3@70% 3@80% 3@90% WOD: 3 Rounds 21 Burpees 15 Pull-ups 9 HSPU 400m Run *** As the weather gets colder and you wear more layers to the gym, don’t forget to collect any extra sweatshirts, jackets, etc. that you may have discarded during your workout! Speaking of… Matt, you left your shoes at […]

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Strength: Pressphoto-52
3@70%
3@80%
3@90%

WOD:
3 Rounds
21 Burpees
15 Pull-ups
9 HSPU
400m Run

***

As the weather gets colder and you wear more layers to the gym, don’t forget to collect any extra sweatshirts, jackets, etc. that you may have discarded during your workout!

Speaking of…

IMG_4732Matt, you left your shoes at the gym!

 

 

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Oct. 22 – The Pit http://www.ultimatecrossfit.com/2014/10/21/oct-22-pit.html http://www.ultimatecrossfit.com/2014/10/21/oct-22-pit.html#comments Wed, 22 Oct 2014 00:00:41 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=31229 Endurance

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2014-09-29 12.43.56
Endurance

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10.22.14: See the Bear http://www.ultimatecrossfit.com/2014/10/21/10-22-14-see-bear.html http://www.ultimatecrossfit.com/2014/10/21/10-22-14-see-bear.html#comments Tue, 21 Oct 2014 23:57:52 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=31273 10.22.14: The Pit @ 6am WOD 2 rounds 800m Run (with 3 Hill Sprints) Rest 1:00 30 Burpees 4x 50m Suicides (down, back, down, back) Rest 1:00 50 Squats 200m Sprint Jog Back 100 Doubleunders As the saying goes, some days you see the bear and some days the bear sees you. As I see […]

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run-from-bear-3

10.22.14: The Pit @ 6am

WOD
2 rounds
800m Run (with 3 Hill Sprints)
Rest 1:00
30 Burpees
4x 50m Suicides (down, back, down, back)
Rest 1:00
50 Squats
200m Sprint
Jog Back
100 Doubleunders

As the saying goes, some days you see the bear and some days the bear sees you. As I see it, make sure to always be prepared for that damn bear. The better prepared your are, the better chance you have of out running that damn bear, or at least out running whoever is with you!

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