cody'S ARCHIVE

  • Introducing SHOSHIN RYU NC

    By cody | In Articles, Mindset | on August 23, 2013

    CAPACITY When I first walked into CrossFit Wilmington in Early February 2008 I knew that it was different. Different in the sense that I didn’t know much about CrossFit at the time of course, but also different because I could tell that the people I met there were of a different breed. They were people […]

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  • Friday 23 August

    By cody | In Today's Workout | on August 22, 2013

    CrossFit AMRAP 7 min 5 Bench Press (135,85) 3 Strict Chin-Up Rest 5min AMRAP 10min 14 Wallballs (20,14) 7 Toes To Bar Wilmington Weightlifting Club Snatch Balance – work up to a heavy single Power Snatch – 70% x 3, 75% x 3, 80% x 3, 85% x 3 Snatch High-Pull – 75% (of snatch) […]

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  • Mjölnir Scoring Revision

    By cody | In Today's Workout | on August 21, 2013

    [box_content] The first implementation of our Mjolnir testing went great.  So many of you hit new PRs.  Just as important, we all have identified a few things we can improve on.  We have decided to revise the scoring a little.  The original scoring favors the stronger athlete considerably.  So here are the changes, update your […]

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  • Farewell Darcey

    By cody | In Articles, Successes, Training | on August 21, 2013

    August makes 11 months for me at CrossFit Wilmington. Before I began CrossFit, I wasn’t a “work out” person. I made sporadic visits to the gym at school but never stuck to any kind of programming. So, CrossFit was intimidating to say the least. My first time in the gym, I came with my friend […]

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  • Wednesday Mobility

    By cody | In Today's Workout | on August 20, 2013

    Just a reminder that Open Gym on Wednesdays is open to all class members. There will be an instructor on staff that can help you work on your weaknesses/skills. Mobility Class 9am 5pm Open Gym 7-10am 5-7pm

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  • The MJÖLNIR Day 2

    By cody | In Today's Workout | on August 19, 2013

        CrossFit Day 2 Warm Up 4 rounds of… 6 Push Ups 6 Dead hang Chin Ups 10 Squats Test Bench Press – 3 rep max (15 minute time limit) Rest 4 minutes AMRAP in 5 minutes – Rope Climb (no feet – 15ft) Rest / Warm up for run 10 minutes Run 1 […]

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  • Pics From The Week

    By cody | In Today's Workout | on August 17, 2013

    Great job to all who competed yesterday at CF Reignited. Thank you to CF Reignited for putting on a well run event. CFW had two teams on the podium, 1st and 3rd respectively.

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  • Saturday Team WOD

    By cody | In Today's Workout | on August 16, 2013

    From now on, our Saturday workouts will be open to everyone. CFW members are encouraged to bring family and friends to Saturday classes. [divider] Our classes will be running as scheduled today, but when you’re done, come over and welcome CF Reignited to fold at their grand opening. They are hosting a team competition and […]

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  • Island Roast Coffee

    By cody | In Today's Workout | on August 15, 2013

    [box_content] CFW now offers a pick up location for one of our CrossFit Games sponsors, Island Roast Coffee. Simply go to their website, order your coffee, and it will be delivered to CFW. For more information, click here.   [/box_content]     CrossFit Push Press 5sx5r Then: Tabata (4min of 20sec on/10sec off) the following : […]

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  • Roy

    By cody | In Today's Workout | on August 14, 2013

      CrossFit “Roy” 5 rounds for time… 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed […]

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  • Wednesday Mobility

    By cody | In Today's Workout | on August 13, 2013

    All of those interested in the Competition program for the 2014 Games, please email us. You must be a current member of CrossFit Wilmington. The program starts next Monday, August 19th.       Mobility Class 9am 5pm Open Gym 7-10am 5-7pm

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  • 2014 Games Training Begins Monday

    By cody | In Today's Workout | on August 12, 2013

    2014 Games Training Starts Monday It’s great to have had a team and two individuals at the 2013 Games but the clock just started ticking for 2014 Games.  This year CFW plans on taking two strong teams to the Mid-Atlantic regionals.  If you are one of the many who have expressed your intent to train […]

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  • Congrats CFW Campers!

    By cody | In Today's Workout | on August 11, 2013

    CrossFit 4 rounds for time: 400m Sandbag Run (80,60) 15 Overhead Squats (140,95) Wilmington Weightlifting Club 3-Position Snatch (floor, below knee, power) – 60%, 65%, 70%, 75% x 3 sets Snatch Pull – 95% (of snatch) x 3 x 2, 100% x 3 x 1, 105% x 3 x 1 Back Squat – 75% x […]

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  • This Is CrossFit Wilmington

    By cody | In Today's Workout | on August 10, 2013

    Warning: file_get_contents() [function.file-get-contents]: http:// wrapper is disabled in the server configuration by allow_url_fopen=0 in /nfs/c07/h04/mnt/112100/domains/crossfitwilmington.com/html/wp-content/plugins/smart-youtube/smartyoutube.php on line 1202

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  • Saturday 10 August

    By cody | In Today's Workout | on August 9, 2013

    CrossFit Team WOD – In teams of 3-5,complete the following: 2000m Row 100 Burpees 200m Prowler Push to Flagpole and back (+140) 100 Burpee Box Jumps (24,20) 2000m Row *There will be 1 rower per team. The prowler push, burpees, and burpee box jumps may be performed by 2 people at a time.

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  • Friday 9 August

    By cody | In Today's Workout | on August 8, 2013

      CrossFit  Partner WOD – In teams of 2, complete the following with only one person working at a time: 100 Double under Buy-In 5 Rounds of: 30 KB Swing (24,16) 30 Wallballs (20,14) 30 Push Press (95, 65) 100 Double under Cash-out Wilmington Weightlifting Club Power Snatch – 70% x 3 x 5 Snatch […]

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  • Thursday 8 August

    By cody | In Today's Workout | on August 7, 2013

      CrossFit Hang Clean – Work up to a heavy single AMRAP 13min: 5 HSPU 7 Deadlift (275,185) 9 Burpees For Completion: 40 Weighted GHD Sit-ups – Break up as needed Wilmington Weightlifting Club 3-Position Clean (floor, below knee, power) + Jerk – 60% x 1 x 4, 65% x 1 x 4, 70% x 1 […]

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  • BeachFit Tonight

    By cody | In Today's Workout | on August 6, 2013

    Join our friends at BeachFit tonight at 6:15pm at the Oceanic Pier on Wrightsville Beach for a fun event!       Mobility Class 9am 5pm Open Gym 7-10am 5-7pm

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  • Active Release Techniques (ART)

    By cody | In Today's Workout | on August 5, 2013

    [box_content] A Closer Look At Active Release Techniques (ART) by Charles Poliquin There are many promising soft-tissue treatment methods that are helping to relieve chronic pain and improve athletic performance. I’ve sponsored many of these at the Poliquin Strength Institute, such as frequency specific microcurrent, fascial stretching and the FAT-tool – and I’m looking forward […]

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  • Clint H.

    By cody | In Articles, Successes, Training | on August 5, 2013

    It’s hard to believe that I am writing this post. I want to start by giving some history of my life so to understand why this is so exciting to me.  In High School I was quite athletic.  I was recruited in football by most every major college on the east cost. At 18 years of […]

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  • Monday 5 August

    By cody | In Today's Workout | on August 4, 2013

      CrossFit Hang Snatch – 10s x 1r – Focus is on technique w/ medium weight Then: For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats (185,115) Toes To Bar Wilmington Weightlifting Club 3-Position Snatch (floor, below knee, power) – 60% x 1 x 4, 65% x 1 x 4, 70% x 1 x 4 Snatch Pull – 90% […]

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  • Upcoming Events & Pics From The Week

    By cody | In Today's Workout | on August 3, 2013

    [box_content] Back To School August Sign-Up Special Sign-up now through August 31st and receive your first month half off! Current members who refer a friend will receive $50 OFF their next month’s membership. [divider] Q&A Session with CFW Games Athletes Tuesday – August 6th at CrossFit Wilmington – 6pm The CFW athletes are all back […]

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  • Saturday Sandbag Team WOD

    By cody | In Today's Workout | on August 2, 2013

    There will be NO KIDS CLASS today.   CrossFit In teams of 3-4, with only 2 people working at a time, complete the following: *2 sandbags must be held at all times by each team. There is a 5 burpee penalty for everyone on the team each time a sandbag touches the ground. 70 Deadlift […]

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  • Friday 2 August – Partner WOD

    By cody | In Today's Workout | on August 1, 2013

    There will be NO KIDS CLASS tomorrow. CrossFit Partner WOD – In teams of 2, with only one person working at a time, complete the following: 10 Rope Climbs (15’all) 40 Thrusters (95,65) 1000m Row 30 Thrusters 20 Tire Flips 20 Thrusters 400m Run 10 Thrusters

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  • Back To School August Special

    By cody | In Today's Workout | on July 31, 2013

    [box_content] Back To School August Sign-Up Special Sign-up now through August 31st and receive your first month half off! Current members who refer a friend will receive $50 OFF their next month’s membership. [divider] Q&A Session with CFW Games Athletes Tuesday – August 6th at CrossFit Wilmington – 6pm The CFW athletes are all back […]

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  • Tuesday 30 July

    By cody | In Today's Workout | on July 29, 2013

      CrossFit “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest 3-5 minutes b/w rounds *Record total number of reps for each round Then: Trap 3 Raise – 3s x 8-10r (4,0,1,1) per arm

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  • Monday 29 July

    By cody | In Today's Workout | on July 28, 2013

    The CFW team made the cut for the final workout yesterday. The final workout consisted of HSPUs against a riot shield and a deadlift/squat/jerk complex with the worm. I am very proud of all my teammates and masters competitors this past week. CrossFit Wilmington was represented well and looks to make it back to the […]

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  • Team Competition Recap Day 2

    By cody | In Today's Workout | on July 27, 2013

    The CrossFit Wilmington Team currently sits in 16th place. Day 2 had its ups and down but the team once again came through in the day’s last workout, a chipper with deadlifts, CTBs, Cleans, pull-ups, snatches, and toes to bar. The next event starts at 12pm noon today. Go to ESPN 3 to watch.  

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  • Team Competition Day 1 Recap

    By cody | In Today's Workout | on July 26, 2013

    [box_content] The CrossFit Wilmington Team currently sits in 11th place overall at the 2013 Reebok CrossFit Games. Day 1 had 5 total events in which the team placed 27th, 8th, 1st, 30th, and 9th. The first place finish was a tandem IDITAROD sled pull by Joe and Amanda Welliver. The team finished the day strong […]

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  • CFW Team Starts Competition Today

    By cody | In Today's Workout | on July 25, 2013

    [box_content] Marcie and Lidia both finished strong yesterday. Lidia hit a Clean & Jerk PR of 130lbs on Event 5. Marcie rolled through her final event and just edged out Games veteran Becky Conzelman for a first place finish. Check out the video below. Great job to both Lidia and Marcie the past 3 days. […]

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