Ultimate CrossFit Charlotte, NC http://www.ultimatecrossfit.com Forging Elite Fitness | Personal Trainer & Functional Fitness Sun, 26 Apr 2015 16:45:30 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 April 27 – The Met http://www.ultimatecrossfit.com/2015/04/26/april-27-met.html http://www.ultimatecrossfit.com/2015/04/26/april-27-met.html#comments Sun, 26 Apr 2015 16:45:30 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32849 WOD: AMRAP 30 (each person picks 3 movements) Movement 1,  300m Run,  Movement 2, 300m Run, Movement 3, 300m run

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WOD: AMRAP 30 (each person picks 3 movements)
Movement 1,  300m Run,  Movement 2, 300m Run, Movement 3, 300m run

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CF Blog April 26 http://www.ultimatecrossfit.com/2015/04/25/cf-blog-april-26-3.html http://www.ultimatecrossfit.com/2015/04/25/cf-blog-april-26-3.html#comments Sun, 26 Apr 2015 01:00:15 +0000 Liz http://www.ultimatecrossfit.com/?p=32842 WOD: 2011 Regional Event 1 1000m Run 30 HSPU 1000m Row Cash out: Plank Challenge – max effort plank hold

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WOD: IMG_2424
2011 Regional Event 1
1000m Run
30 HSPU
1000m Row
Cash out:
Plank Challenge – max effort plank hold

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CF Blog April 25 http://www.ultimatecrossfit.com/2015/04/24/cf-blog-april-25-3.html http://www.ultimatecrossfit.com/2015/04/24/cf-blog-april-25-3.html#comments Sat, 25 Apr 2015 01:00:28 +0000 Liz http://www.ultimatecrossfit.com/?p=32838 WOD: Team Lumberjack 30 Teams of 2 30 Deadlifts (275/185) 400m Run 30 Kettlebell Swings (2/1.5) 400m Run 30 Overhead Squats (115/75) 400m Run 30 Burpees 400mRun 30 Pull-up (chest-to-bar)s 400m Run 30 Box Jump (24/20) 400m Run 30 Dumbbell Squat Cleans (45/30) 400m Run *One person working at a time. *Split reps as needed […]

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WOD: IMG_2466
Team Lumberjack 30
Teams of 2
30 Deadlifts (275/185)
400m Run
30 Kettlebell Swings (2/1.5)
400m Run
30 Overhead Squats (115/75)
400m Run
30 Burpees
400mRun
30 Pull-up (chest-to-bar)s
400m Run
30 Box Jump (24/20)
400m Run
30 Dumbbell Squat Cleans (45/30)
400m Run
*One person working at a time.
*Split reps as needed
*Runs are to be done together
***

Specialized Prenatal and Postnatal Training with Beth Lange from Moga Charlotte

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Work one on one with a certified personal trainer that specializes in prenatal and postnatal fitness.  Workouts are specialized to your individual needs as you progress in your pregnancy and will help you get back in shape safely after delivery.

from Beth:
My passion for pre/postnatal health actually started before I got pregnant, but has only been magnified as I just went through this huge transformation myself.  Being obsessed with fitness and athletics my entire life, I found that once I was pregnant, nothing else mattered except for the health of my baby.  I still wanted to look and feel good though, so being active throughout my pregnancy was a must, but first and for most, the baby had to be safe.  
Even with being a certified prenatal yoga instructor, a personal trainer, crossfit coach, avid workout-er, I had questions about what was safe and what wasn’t.  Google did me no good either as I found answers saying I was going to overheat my baby and have a mutant to I could compete in the Crossfit Games 9 months pregnant.  Great – how do I know what is right for me?
Theses questions drove me to specialize in prenatal and postnatal fitness. Now, I not only know for myself, but I can also work with women to answer those exact questions. Now I can help women stay in shape, feel safe, and continue to workout throughout their pregnancy and help them get back to where they want to be after delivery.  Of course each experience is unique and special, however studies have shown the following:
Benefits to Prenatal Exercise
  • Less physical discomfort (reduced chance of constipation, hemorrhoids, bloating, swelling, leg cramps)
  • Improved self-image, mood and posture
  • Increased energy
  • Better sleep
  • Better muscle tone, strength and endurance
  • Less overall body fat
  • Reduced risk of gestational diabetes
  • Reduced risk of pregnancy-induced hypertension (high blood pressure)
  • Less time in the pushing phase of delivery
  • Lower incidence of Caesarean section birth
  • Fewer obstetric interventions (vacuum extraction, forceps)

The benefits do not stop with the mother. Babies born to women who exercise:

  • Tend to be leaner (lower body fat, not smaller) (Clapp, 1998)
  • Are better self-soothers (less cranky and less likely to have colic)
  • Have higher general intelligence scores and better oral language skills all the way to age 5 (Clapp, 1998)

Exercise is a plus for postpartum moms too. Women who continue their exercise program after delivery experience positive benefits, and those who start working out for the first time after their babies are born have:

  • Quicker return to pre-pregnancy shape
  • Lower incidences of postpartum blues or depression
  • Better quality of sleep • Less physical discomfort in “new mommy” muscles (back, arms and shoulders)
  • Faster recovery from pregnancy, labor and delivery (abdominals, pelvic floor, etc)

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CF Blog April 24 http://www.ultimatecrossfit.com/2015/04/23/cf-blog-april-24-3.html http://www.ultimatecrossfit.com/2015/04/23/cf-blog-april-24-3.html#comments Fri, 24 Apr 2015 01:00:54 +0000 Liz http://www.ultimatecrossfit.com/?p=32833 Strength: Deadlift 5-5-5 @80% WOD: 4 Rounds 15 Wall Balls 30/20 15 Calorie Row 60 Double Unders *** Great read from Catalyst Athletics: (in regards to #1, we have amazing coaches here at UCF and an Oly class taught by some of the finest weightlifting coaches in the area.  If you’re developing bad habits in […]

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Strength: IMG_2420
Deadlift 5-5-5 @80%
WOD:
4 Rounds
15 Wall Balls 30/20
15 Calorie Row
60 Double Unders
***

Great read from Catalyst Athletics:

(in regards to #1, we have amazing coaches here at UCF and an Oly class taught by some of the finest weightlifting coaches in the area.  If you’re developing bad habits in open gym – get to Oly class!)

WHY YOUR LIFTS JUST AREN’T GETTING BETTER… AND WHAT TO DO ABOUT IT

MIKE GRAY

Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a sudden gone are the days of monthly PRs and you are now even struggling to get within sniffing distance of lifts that used to be attainable whenever you wanted them. Nothing has changed, you just can’t seem to get any better. You’ve added volume and that didn’t work, you’ve cut back some and that didn’t do anything either.
Well the good news, and there is some, is that you aren’t the new guy anymore; the bad news is, well, you know, the bad news: you’ve stalled. So me being the great guy I am, I’ll give you some ways to hopefully get you back to hitting PRs and keep it going that way for a while. I’m doing this in list format because people seem to like that, and it keeps the grammar Nazis from blowing up the Catalyst Athletics Facebook account and making me angrier than I already am most days.
1. You’ve picked up some bad habits. This is very probable if you train alone or you train where your coaches are either new or they suck and wouldn’t know a good lift if it landed on them. So how does one fix that? Well, that’s pretty simple: train with people who know what they’re doing. I had to spend a year training alone at an isolated base in Japan, and shockingly enough, I was the only guy doing the Olympic Lifts at a command of 200 people. Guess what happened? I picked up some shitty habits. Guess what happened when I got in front of Coach Burgener after that year? That’s right, I got those kicked back out of me. Point of this? Find somebody who doesn’t suck to look at your lifts even if it’s only a couple of times a month.
2. Time to get bigger. Let me tell you a story of a new lifter. We can call this new lifter Greg. Well Greg was right around 85K when I met him and let’s say his lifts were around 90 and 120 at the time. Well Greg decided to put on weight over the years, and I watched Greg do 143/175 last weekend. Morale of this tale: if you get bigger so should your total. Especially you tall guys. Seriously I’m like 6-1”ish and the best thing I did was move up to 105 (granted still a light 105) and my total went up like 20k.
3. Time to get stronger. I am not about to start the debate of this ratio vs. that ratio or Americans suck because we can’t back squat some amount or whatever is being discussed on weightlifting forums right now. I can pretty much guarantee no weightlifter ever complained about his squat or pull feeling too strong. If you’re getting pinned while trying to recover from the clean over and over again then it’s probably time to get some front squat work in. Feel weak coming off the floor? Maybe some pulls are in order. There are plenty of articles all over this website with examples of ways to shore up your lifts.
 
4. You’re starting to believe your own bullshit. AKA known as big fish little pond syndrome. At one point you were probably not the best lifter where you were, and that in itself is a motivating factor to get better. Over time, though, you have progressed up the ranks and have surpassed many people and got comfortable to the point where maybe just maybe you aren’t pressing as hard as you once did. Fix that immediately. Feeling good about yourself is important, but it doesn’t take long to find videos of someone doing a lot more weight than you, at probably a lot less bodyweight. If it’s possible, arrange to train with people better than you on a regular basis.
 
5. You aren’t doing the little things. When you get to a certain point in lifting, it gets harder and harder to improve, so what happens is your margin of error gets smaller and smaller. When you’re new, you can show up with little sleep, a bit hung over and eating pop tarts walking in to the gym, and still probably have a legit chance of hitting some of your current best lifts. A few years down the road and you need to have a couple more things going your way for the stars to align. Getting enough sleep, warming up properly, and being properly nourished are more important than ever.
 
6. Get back to the basics. Sometimes as people progress they tend to get a bit fancy in their programming, thus shying away from what made them good in the first place. Take a look back on some of your old programs and see what you were doing at the time and try that. Everyone is looking for that crazy lift or program that some lifter from wherever is using on YouTube right now, but when it comes down to it, all the top lifters do the same thing: snatch, clean & jerk, squat and pull; they just do it better than everyone else.

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April 24 – Freedom Park http://www.ultimatecrossfit.com/2015/04/23/april-24-freedom-park.html http://www.ultimatecrossfit.com/2015/04/23/april-24-freedom-park.html#comments Fri, 24 Apr 2015 00:00:40 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32790 Partners Share: 200m Sandbag Run + 75 Push Ups + 200 Mtn Climbers + 75 Sandbag Squats + 200 Mtn Climbers + 75 Sandbag Lunges + 200 Mtn Climbers + 75 Burpees + 200m Sandbag Run

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Partners Share: 200m Sandbag Run + 75 Push Ups + 200 Mtn Climbers + 75 Sandbag Squats + 200 Mtn Climbers + 75 Sandbag Lunges + 200 Mtn Climbers + 75 Burpees + 200m Sandbag Run

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CF Blog April 23 http://www.ultimatecrossfit.com/2015/04/22/cf-blog-april-23-3.html http://www.ultimatecrossfit.com/2015/04/22/cf-blog-april-23-3.html#comments Thu, 23 Apr 2015 01:00:46 +0000 Liz http://www.ultimatecrossfit.com/?p=32828 Strength: Push Press 3-3-3-3 WOD: 5 Rounds 1 Strict Press (85%) 1 Strict Pull-up 1 Strict Press (85%) 3 Strict Pull-ups 1 Strict Press (85%) 5 Strict Pull-ups *** New inventory at Ultimate CrossFit!!!  Come and get it while it’s hot!!! * New Headbands!! Tie dye and Camo – $22 * * New T-Shirts – […]

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Strength: photo
Push Press 3-3-3-3

WOD:
5 Rounds
1 Strict Press (85%)
1 Strict Pull-up
1 Strict Press (85%)
3 Strict Pull-ups
1 Strict Press (85%)
5 Strict Pull-ups

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New inventory at Ultimate CrossFit!!!  Come and get it while it’s hot!!!

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New Headbands!!
Tie dye and Camo – $22
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image

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New T-Shirts – $25

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image-1image-2These will go quick!  Shop early!!

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April 23 – The Pit http://www.ultimatecrossfit.com/2015/04/22/april-23-pit.html http://www.ultimatecrossfit.com/2015/04/22/april-23-pit.html#comments Thu, 23 Apr 2015 00:00:44 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32793 The impact of a positive response Campaign Finance Guide Stunning drone photos Put your spouse before your kids Angry king Charlotte Express Science: a closer look at gluten The incredible cat nurse Awesome cities The Dude Endurance

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The impact of a positive response

Campaign Finance Guide

Stunning drone photos

Put your spouse before your kids

Angry king

Charlotte Express

Science: a closer look at gluten

The incredible cat nurse

Awesome cities

The Dude

Endurance

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April 23 – The Pit http://www.ultimatecrossfit.com/2015/04/22/april-23-pit-2.html http://www.ultimatecrossfit.com/2015/04/22/april-23-pit-2.html#comments Thu, 23 Apr 2015 00:00:05 +0000 Cathy Baad http://www.ultimatecrossfit.com/?p=32796 Endurance

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Endurance

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4.23.15: Short to Long http://www.ultimatecrossfit.com/2015/04/22/4-23-15-short-long.html http://www.ultimatecrossfit.com/2015/04/22/4-23-15-short-long.html#comments Wed, 22 Apr 2015 23:00:57 +0000 Barrett Pack http://www.ultimatecrossfit.com/?p=32824 4.23.15: The Pit @ 6am WOD: 5x 50m 4x 100m 3x 200m 2x 400m 1x 800m Notes: We’re running several distances that will help mix up pacing and heart race. We’re starting short and going long, from 50m up to 800m. Recovery is one to one, meaning if you run 50m, then you have a […]

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4.23.15: The Pit @ 6am

WOD:
5x 50m
4x 100m
3x 200m
2x 400m
1x 800m

Notes: We’re running several distances that will help mix up pacing and heart race. We’re starting short and going long, from 50m up to 800m. Recovery is one to one, meaning if you run 50m, then you have a recovery jog of 50m, etc. Will be a nice way to enjoy being outside without any rain.

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CF Blog April 22 http://www.ultimatecrossfit.com/2015/04/21/cf-blog-april-22-3.html http://www.ultimatecrossfit.com/2015/04/21/cf-blog-april-22-3.html#comments Wed, 22 Apr 2015 01:00:39 +0000 Liz http://www.ultimatecrossfit.com/?p=32820 Strength: Back Squat 5-5-5 @80-85% WOD: 3 Rounds 7 Front Squats (135/95) 14 K2E 400m Run *** Pretty good read from The New York Times.  Don’t make nutrition harder than it has to be! Simple Rules for Healthy Eating Over the past few months, I’ve written a number of times on hownutrition recommendations are seldom supported by science. I’ve […]

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Strength:

Heather O's sweat angel actually has wings!

Heather O’s sweat angel actually has wings!

Back Squat 5-5-5 @80-85%

WOD:
3 Rounds
7 Front Squats (135/95)
14 K2E
400m Run

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Pretty good read from The New York Times.  Don’t make nutrition harder than it has to be!

Simple Rules for Healthy Eating

Over the past few months, I’ve written a number of times on hownutrition recommendations are seldom supported by science. I’ve argued that what many people are telling you may be inaccurate. In response, many of you have asked me what nutrition recommendations should say.

It’s much easier, unfortunately, to tell you what not to do. But here at The Upshot, we don’t avoid the hard questions. So I’m going to put myself on the line. Below are the general rules I live by. They’re the ones I share with patients, with friends and with family. They’re the ones I support as a pediatrician and a health services researcher. But I acknowledge up front that they may apply only to healthy people without metabolic disorders (me, for instance, as far as I know).

These suggestions are also not supported by the scientific weight of rigorous randomized controlled trials, because little in nutrition is. I’ve inserted links to back them up with the available evidence. They are not “laws” and should not be treated as such. No specific nutrients will be demonized, and none will be held up as miracles. But these recommendations make sense to me, and they’ve helped me immensely.

Full disclosure: I did not invent most of these. I’ve developed them from reading the work of others, including what may be the most impressive “official” nutritional guidelines, those of Brazil, as well as from earlier suggestions from readers, as in this great NYT interactive graphic. It captures readers’ responses to food rules by Michael Pollan. He is, of course, the promulgator of the well-known advice: “Eat food. Not too much. Mostly plants.”

1. Get as much of your nutrition as possible from a variety of completely unprocessed foods. These include fruits and vegetables. But they also include meat, fish, poultry and eggs that haven’t been processed. In other words, when buying food at the market, focus on things that have not been been cooked, prepared or altered in any way. Brown rice over white rice. Whole grains over refined grains. You’re far better off eating two apples than drinking the same 27 grams of sugar in an eight-ounce glass of apple juice.

1b. Eat lightly processed foods less often. You’re not going to make everything yourself. Pasta, for instance, is going to be bought already prepared. You’re not going to grind your own flour or extract your own oil. These are meant to be eaten along with unprocessed foods, but try to eat less of them.

Continue reading…

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