“Low carb, high fat diet fuels world class triathlete… ” read more.

    Dr. Brian Stumph and crew of CrossFit Steel Creek put this Tshirt together.  Like our “Obesity Is Not A Disease” shirt, exemplifies what our health care system is doing to our health.
     Do you, or someone you love, take any or more than one of the drugs on the Tshirt?  Come to the Nutrition Class…  maybe we can help with some of that.

Wei-Riu Weightlifting Shoes

 Affordable weightlifting shoes…  you know you should lose the running shoes, but the 100 bucks for a pair of Oly shoes is too steep?  Check out these at $45-$55.  I’ve not tried them so I can’t speak on their quality or longevity, but they sure are affordable.  Check them out here.

20 Clean & Jerk (BW/BW – 20lbs) every minute on the minute
* If you miss a lift, wait until next minute and continue.  If you reach exhaustion…  you cannot proceed with the weight you’ve on the bar, reduce weight and continue.  Complete 20 reps.  Yes, these are full lifts.  Receive the barbell below parallel or complete a full depth squat from wherever you receive the barbell.  The Jerk is your preference… push or split it.30 weighted DB (50lbs/30lbs) squat box jumps (24″/20″)

     Pictured to the right is Felise at the Wilkes Weightlifting Seminar this past Sunday at CrossFit Wilmington.  Felise has only been with us for a few months but is already hanging with our top females.  Last week she completed the named CrossFit WOD,”Isabel,” with 95lbs.  After Friday’s Squat / Handstand Push Up workout she did “Fran” for the first time… in just over 4 minutes.  This young lady is going at it strong.
     But what if CrossFit Wilmington didn’t Rx’ed heavier than most affiliates?  What if our workouts were not challenging as they are?  And what if we didn’t put so much effort into teaching and incorporating the more difficult lifts into our programming?
     Where would Felise thrive?  Where would she and her follow “She-Beasts” go for a challenging workout?  Where would she and her bad*ss workout partners (loitering in the background: Julie G., Melissa, & Desi) get the training, mindset, and motivation?  
     We challenge the fastest and strongest.  Like most CrossFits, we post our workouts for everyone to see.  There’s no secret to our successes.  Our workouts and Rx’ed weights often can only be completed by only a few…  in the world.  Why?  Seriously, why do we have workouts that only a handful of people can even do and the majority is forced to scale down? 
      Aspiration.  Goals.  Accomplishment.  If you came to CFW and could do the workouts as Rx’ed, we’re not doing our jobs of offering effective stimuli for your body to develop and improve.  
     Don’t get me wrong…  we understand that not everyone has any desire to compete in the CF Games.  It’s quite the contrary.  Most CrossFitters and CFW members alike only train to improve their health and fitness.  They scale our program and still get a great workout that produces the results they desire.
     We have so many members that have come to us from other affiliates.  They tend to lack strength and power and more often the technique requires to move heavy weights.  It’s easy for an affiliate to succumb to the temptation of only programming lightweight workouts like FGB, Filthy Fifty, and sticking to the typical (95lbs/65lbs) weights we used to see on the mainsite.  Those weights don’t require the same skill to move as our heavier workouts.  That skill is more difficult to teach and requires a more knowledgeable & experienced staff.  It’s easy for most women to move a 65lbs barbell around.  They can do so, with horrible form and little chance of injury.  Add a few lbs and now your instructors have to put the effort and work into it to teach proper technique.   
     And then there is the CFW idea that our instructors must also set the example.  Many affilitates ”coaches” simply program light and easy because they themselves aren’t physically capable.  So does an affilitate owner’s ego limit the quality of programming and instruction offered?  Yes.  Definitely.
     CFW will only offer a challenging program.  In turn, our members will always be those who desire and are comfortable with being challenged.  
     We could be a CrossFit “Comfortable”.  We are not.
-t.

Back Squat  8-8-8-8-8
*Wondering how much weight to use?  Check out the max weight calculator located in our right nav bar.

3 rounds for time…
8 Snatch Pull (155lbs/105lbs) 
8 C2B Pull Ups

Click “more” to see more pics from the Weightlifting Seminar.

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CrossFit Wilmington is mostly Closed for Labor Day.

We’re meeting at Wrightsville Beach Park at 8:30am for a “Loop” workout.

We will open from 5p-6p for open gym.

We’re Closed Monday for Labor Day… However, we’re gathering at “the loop” at 8:30am for a workout.  It will be a team style workout and all bodyweight.  Everyone is welcome, so bring your friends.   

Ronbo sends:
I wanted to share this with my CFW family:
        I took this job for many reasons (Ron is overseas in support of OEF), but what I have gotten out of my time here has been surprising and made the trip worth even more than I’d ever expected. 
        I figured I would meet a few others and knock out some WOD’s.  I had no idea I would have ended up being a coach for up to 12 people each night. The crew was raw and very new to CF, so I started from scratch with a  two day intro and lots of Coach Burgener’s warm up! 
        My crew here is a mix of Military and Civilians.  A.J. , a Marine and owner of CrossFit A.C.T in NJ, was the one that pulled me in.  AJ and I came up with our game plan and put it to work and with some long distance support from Tony, Julie, and Josh I was able to make things happen.  
        One of my crew is a 39 year old Army LTC, who will be entering RANGER School on 10 Oct. Yes, Ranger School at 39!!!!  Getting to train him and watch his progress in 2.5 months has be rewarding in itself.  But coaching him on form (more…)

Why is Christina smiling during a workout? I guess this week wasn’t difficult enough.

4 rounds for time…
Run 400m
10 Pull Ups
10 Push Press (95lbs/65lbs)
10 Overhead Squat (95lbs/65lbs)
 5 Deadlift (255lbs/155lbs)
30 Air Squats 
30 Push Ups

           Learning a new sport  pays off dividends for your health.  Your brain and body loves to learn.  Take time away from from work, home, and even the gym to get the full benefits of teaching your body and mind a new skill.
        Coastal North Carolina is blessed with so many water sports.  We’ve plenty of folks that dive, spear fish, paddle board, swim, and kayak the waters surrounding us.  Any of them would love to have new interest their sport.
        We have large number of TriAthletes that train each morning.  Tri’s are easy to get into and are offered in distances any begginer can enjoy.
        DC is pictured to the left at the range.  There are pistol and rifle competitions at Ant Hill Range in South Port each month.  Shooting teaches so many physical skills.  Simply making a bullet go where you’d like takes much control. 
        In Wilmington, there are always intramural sports to get into.  Our Kickball team was certainly fun…  though I’m not sure we learned much!  And let’s not forget the Volleyball team.  Ha. 
        Walking into a sport that you’re not familiar with can be intimidating, even scary.  I’ve heard CrossFit Wilmington can appear a little larger than it is at first.  But you got over that and figured out CFW wasn’t the least bit scary.  It’s the same in any sport. 
        Mastery of any task comes most quickly when you learn the technique, add intensity, increase volume.  There has to be something you always wanted to do…  so get to it.
-t.

As many rounds as possible in 10 minutes of…
8 Back Squat (155lbs/90lbs)
3 Handstand Push Ups
*For the handstand push ups, stack 2 (1 for females) 45lbs plates per side to increase ROM.

Click “more” to see gallery
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