Competition Winners

Congratulations to the winners of our fitness competitions:

Ultimate Fitness Challenge

#1- Stacie Thrasher

#2- Jennifer Salinas

#3- Laura Blust

Ultimate Weight Loss Challenge

#1- Sherri Snyder

#2- Keegan Snyder

#3- Edna Ruiz

Workout Journals

UWLC/UFC Participants,

Follow the link to your workout plan. If you open the document in Excel it can be resized for easier printing.

UFC WORKOUT PLAN

UWLC WORKOUT PLAN

I'm still working on the videos for your plan UWLC members.

-Mike

UWLC and UFC Launch

Our summer hiatus is over! The weigh-in for Ultimate Weight Loss Challenge and Ultimate Fitness Challenge will be taking place on Saturday, September 15th at 10:00 A.M. Stay tuned for an updated workouts, calendar, and articles when the next session begins.

Feel free to comment on here with questions or contact:

Marcquis Parham: mparham@ymcacolumbus.org

Teresa Gilbert: tgilbert@ymcacolumbus.org

Mike Issari: nadir.issari@gmail.com

8/2/12 UFC Solo Workout

Warm-Up

Row: 1500m

Mobility

Reverse Hyper-Extensions(Glute-Ham Machine): 4 sets of 15

Lower Back Extensions: 3 sets of 15

Strength

Deadlift: 1 warm-up set of 10-12, 4 sets of 5 (Go Heavy)

Barbell Row: 1 warm-up set of 10-12, 4 sets of 8-12 (Go Heavy)

Pull-Ups: 4 sets of 15

Work Rate

Power Clean: 5 sets of 12

Thrusters: 2 sets of 30

 Run: 3 miles

 

7/31/12 UFC WOD

Nine rounds for time of:
155(Men)/85(Women) pound Squat clean, 7 reps
8 Burpee box jumps

7/25/12 UFC Solo Workout

From CrossFit Football

10,000 lbs

Complete 10 rounds for time of:

1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs

*The goal is to lift 10,000 lbs as fast as possible. 

*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.

7/24/12 UFC Solo Workout

Instructions: 

Start timing

Row: 2000m

Complete 21-15-9 reps of each exercise in order as fast as possible.

Push-Ups

Deadlift

Front Squat

Sit-Ups

Finish with a 2000m Row

Record your time.

7/20/12 UFC Solo Workout

AS FAST AS POSSIBLE, COMPLETE:

Reps: 10, 9, 8, 7, 6, 5, 4 , 3 , 2, 1.

Barbell Thrusters

Pull-Ups

Weighted Sit-Ups

7/18/12 UFC Solo Workout

  Warm Up: 1200m Row

 

5 Rounds

10-push press (115 Men, 65 Women)

10-burpee pull-ups

 

Cardio: 1.5 Mile Run

Cool Down: 10 minute jump rope.

7/17/12 UFC Solo Workout

No Weights, No Care.

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Run 1.5 Miles

Award Ceremony

Attention Ultimate Weight Loss and Ultimate Fitness Challenge participants: the awards ceremony is scheduled for tomorrow at 11AM.

7/13/12 UFC Solo WOD

A CrossFit classic. Get in the gym and get out.

“Fran”

Reps: 21-15-9

Thrusters 95/65

Pull Ups

Weigh Outs/Final Workout Competition

I have not received packets from the following members:

John Blust

Kim Crawford

Leslie Tucker

Sheryl Gibson

Lisa Bristel

Tamara Burrel

Christina Drake (I have your test out info)

Susanne Fox

Talia Johnson

Priscilla Miller

Edna Ruiz-Vega

Susanne Steffensen

Eileen Weidner

I will update this until I get all of your books. Come in and speak to fitness staff to schedule a weigh out or leave a comment on here and I'll get your evaluation completed ASAP

7/5/12 UFC Solo Workout

Warm-Up: Run 400m (5 times around indoor track, 1.5 Outdoor)

50 Lunges (25 each leg)

Run 400m

50 Lunges (25 each leg)

The Business: 

4 rounds for time of:

15 Burpees

25 Squats

35 Sit-ups

UWLC/UFC Awards Ceremony

Due to a number of scheduling conflicts, the awards ceremony for UWLC/UFC have been rescheduled for Saturday July 14th at 11:00am.

Mud Run PhotoBomb

5k Obstacle Run

6/19/12 UFC Solo Workout

 Skill Kill

5Min AMRAP

10 Wallballs 12′ Target

10 Reverse Lunges

5Min AMRAP

6 Toes to Bar

10 Box Jumps 24/20

5Min AMRAP

10 Dumbbell Snatches (Ground to Overhead) 35lb/20lb

10 Push-Ups

6/15/12 REST DAY

Take today as a day of rest. Tomorrow is a big day for UFC, we will be completing the final workout. Get some quality meals in today to fuel you through the final workout.

6/13/12 UFC Solo Workout

"Snatch Practice"

4x5 Barbell Snatches

5x10 Power Clean

5x10 Push Press/Standing Barbell Military Press

 3x15 Dumbbell Military Press

5x20 Pull-Ups

4x20 Roman Chair Sit-Ups