• The 17 Laws of Success

    By t. | In Articles, Mindset | on October 29, 2015

    Originally posted 25 July 2012 and again on Sept 15, 2013. Some things are timeless and always applicable.   Successful behavior is learned behavior.  My Father taught me how to work hard and to be successful at achieving my goals.  He did not ever sit me down and give me lectures on success or how […]

  • The Power Of Self-Expectation

    By t. | In Articles, Mindset | on September 4, 2015

      I get “I wish I could ____” from a lot of folks on topics ranging from doing CrossFit, lifting, running, triathlons, trying out for SOF, starting a business and recently, climbing mountains. All/any of which, by the way, ARE NOT that difficult. There are only two things that can inhibit you from accomplishing WHATEVER […]

  • There is so much misinformation floating around on fitness and nutrition it is not difficult to see why so many people are conned into diets and exercise programs that do not work.  In contrast, there is also so much good information available, there is almost no reason to get pulled into programs that do not […]

  • The Deadlift is the most simple lift, right?  Just bend over, grip the bar, then pick it up.  Wrong. It is solely a lower body movement, right?  Wrong. The Deadlift can be simple, but only if you know the anatomy at play and how to strengthen it and developing the upper back is essential for […]

  • The MJÖLNIR – Day 1

    By t. | In Today's Workout | on February 16, 2014

        CrossFit Warm Up 2 rounds of… 3 Clean High Pulls (115-135-males / 65-85- females) 1 Hang Clean 2 Clean 2 Push Press 1 Jerk Test Power Clean – 1 rep max (15 minute time limit) Back Squat – 3 rep max (15 minute time limit) Muscle Up – Max reps in 1 minute […]

  • From MedScape Neurology – Eve Van Cauter, PhD; Kristen Knutson, PhD; Rachel Leproult, PhD; Karine Spiegel, PhD Introduction Sleep loss can occur as a result of habitual behavior or due to the presence of a pathological condition that is associated with reduced total sleep time. This column focuses on the impact of behavioral sleep curtailment, […]

  • Slaying Paleo Dragons

    By t. | In Articles, Nutrition | on January 28, 2014

    I used to really like the Paleo Diet.  I was like a Paleo Preacher Man… I ate it, I talked about it, I taught it and repeat all.  Then the muffins came.  Soon there were brownies and even dinosaur era pizza.  Then came the final ridiculous straw on the prehistoric camel’s back…  Paleo Ice Cream. […]

  • Is Your Company an Industry Leader?

    By t. | In Articles | on January 14, 2014

    Starting a new affiliate can be daunting.  Anytime you begin a business you will have uncertainties, questions, and even doubts.  I have helped quite a few affiliates get their gyms up and running.  I have helped build their pull up bars, given training sessions, answered financial and billing questions, and just about everything in between.  I have […]

  • If you want to be good at something, you have to train it.  Mastering a skill means hundreds, or thousands of hours of practice and after that, another hundred thousand hours of practicing it well.  Becoming a master of any multifaceted discipline, requires each skill to be honed individually, then brought together as a whole. […]

  • CrossFit Wilmington provides the best training and instruction from the most experienced staff.  Our members provide the drive and motivations that fuels their success.  This fuel is contagious and the atmosphere at CFW creates a foundation all our members can build their personal successes on.  Below is a note from my good friend and CFW […]

  • CFW’s Strength Secrets Revealed!

    By t. | In Articles, Training | on December 26, 2013

    Sorry, there are no secrets. We post our training to the website and I am very clear about the methods we use.  We periodize and have goals to train to…  while in a strength cycle, we train develop our strength base.  I know, it sounds crazy, but my athletes do not do metcons or even […]

  • Combat Veterans Train at CFW at No Cost

    By t. | In Articles, Mindset | on December 19, 2013

    Not all of our troops are dealing with their combat experiences as well as others, I can relate in many ways and I want to help.  From here on out, combat veterans rate no cost memberships at CrossFit Wilmington. American Troopers, I know what it is like to feel like no one else gets it. […]

  • “The Core 4”

    By t. | In Articles, Nutrition | on December 1, 2013

    The “Core 4” are the four supplements we all can benefit from adding to our diets. They are EPA/DHA (fish oil), V-D3, Zinc, and Magnesium.  Unless supplementing aggressively, everyone you know is deficient in each of these and everyone you know will get healthier  if they supplemented with each. I base all my nutrition and supplementation […]

  • Estrogen dominance / toxicity has become a huge health issue for women.  Estrogen is a very powerful hormone.  It has much to do with the way we develop, grow, and has an enormous amount of influence on gene expression.  When tissue with high in estrogen receptors, like breast tissue, are inundated by high levels of […]

  • New Product Line

    By t. | In Nutrition | on November 7, 2013

    I wanted to take a second and tell you all about a few new things we are putting in the supplement case.  I’m excited about a few of the changes in the supplement world… changes due in great part because of CrossFit. CrossFit is taking the athletic world and human work output to an entirely […]

  • Is Your Coach Really Just a Cheerleader?

    By t. | In Training | on November 6, 2013

    Coach… it is the term most CrossFit trainers use as a title. A coach is not a cheerleader. Cheerleaders sit on the sideline and chant irrelevant mess no matter what is happening on the field. A coach is involved, attentive, and dedicated. A cheerleader is only a distraction with no input that will affect a […]

  • New Site and Running & Row Workouts

    By t. | In Today's Workout | on November 3, 2013

    Obviously the new site it up and running.  It is not 100% operational in either capability or appearance.  When we are done this new site will provide you with a much improved customer experience that will better link it to your mobile device and social media.  Thanks for being patient while we work on it. […]

  • Concurrent Training Supplement Protocol

    By t. | In Articles, Nutrition | on October 27, 2013

    I get asked what supplementation I’m doing quite a bit.  I change it meet the demands and goals of my training.  Currently, I am trying to match my 1 mile run with my 1 Rep Max Deadlift at 5:30 and 530lbs, but also increase my overall strength base and my short distance (5k) running game. […]

  • Are You Deficient?

    By t. | In Articles, Nutrition | on October 24, 2013

    There are four things every nutritionist, dietician, or other health practicioner recommends.  They are EFAs (fish oil), Vitamin D3, Magnesium, and Zinc.  I call them the “Core 4”.  If you want optimum fitness, you need optimum health.  Optimum health comes from your diet. I preach and preach magnesium supplementation…  so it can be frustrating 10 […]

  • 10/21/2013

    By t. | In Today's Workout | on October 20, 2013

    [box] [box_header] Strength Seminar This Weekend [/box_header] [box_content] CrossFit Wilmington’s reputation, performances, and results are all built upon a foundation a strength. That strength is linked directly to the input and instruction of Low Country Strength’s, Will Kuenzel. Join us this weekend as we host Will for another Strength Seminar. Cost – $50 All are […]

  • Pre Workout Supplementation

    By t. | In Nutrition | on October 15, 2013

    Originally posted 5 April 2012 Before I start, let me reiterate that you must, no… you ABSOLUTELY must get your diet in order and you need to be taking to optimal dosages of fish oil, zinc, magnesium, and vitamin D3 before worrying with the below supplements. Pre-workout sups should support your upcoming work efforts.  They […]

  • Using rowers, spin bikes, elliptical machines, treadmills, stair mills and other stay in place machines can be effective means for improving overall fitness. They can be programmed to train all but the anaerobic systems and they expose the body to far less trauma than running. They don’t beat swimming, but pools are obviously a bit […]

  • 9/30/2013

    By t. | In Today's Workout | on September 29, 2013

    Don’t forget about the new schedule we begin this week.  Training days are Monday, Tuesday, Wednesday, Friday and Saturday.  Thursday is now Mobility / Recovery. Tuesday night at 7pm – The Paleo Plus Diet / Intro to Eating the Oldest Diet Known to Mankind [divider]     CrossFit – Total Squat – 1rm Bench – […]

  • 10 Reasons CrossFit Coaches Oppose Running

    By t. | In Articles, Training | on September 27, 2013

    Running and endurance work has many proven training benefits.  So why are so many CrossFit and S&C coaches adamantly against it?  With thorough and careful study, I compiled this ironic list to better identify the reasons our community recommends avoiding endurance activities. 1.  You can’t wear a weight lifting belt.  Duh… we wear lifting belts […]

  • The Lifting Belt

    By t. | In Articles, Mindset, Training | on September 24, 2013

    In our constant endeavor to push our limits, CrossFitters expose ourselves to possible injury on sometimes a daily basis.  Deload and rest periods are two terms rarely discussed, much less addressed in our “community”.  That is fine, as long as you are not a coach entrusted by clients to develop their fitness safely.  Coaches have […]

  • Farewell Sara!

    By t. | In Today's Workout | on September 23, 2013

    [box] [box_header] Schedule Change [/box_header] [box_content] Beginning Next Week… Training days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Mobility and Open Gym will now be on Thursdays. [/box_content] [/box]   CrossFit Shoulder Press – heavy single Weighted pull-up – heavy single 5 rounds of: 3 Push Press (from rack) Max rep pull-ups (kipping or […]

  • 9/23/13

    By t. | In Today's Workout | on September 22, 2013

    CFW Member, Brad B., featured in The StarNews. StarNews: What prompted the changes in your lifestyle? Brad: My twin babies, Copley and Colton, became toddlers this year. Once they started walking, it was off to the races. I knew I needed to get in shape, not only to keep up with the toddlers but also my two […]

  • Jennifer Saucier = Success

    By t. | In Articles, Mindset, Successes | on September 19, 2013

    Jennifer Saucier, owner Prima Day Spa and long time CrossFit Wilmington member, writes about her experience at CFW. Jenn knows why CFW is has so many success stories. Like her, our successes have made their fitness and health a priority. She and all our successes have two things in common… their drive and our gym. […]

  • 9/16/2013

    By t. | In Today's Workout | on September 15, 2013

    CFW’s and WWC’s are hosting Wilmington’s first USAW sanctioned weightlifting meet this Saturday, September 21st.  Whether you are an experienced lifter, or just want to get your feet wet in your fist meet, sign up and lift.  Not sure about competing?  Just swing by and see how much fun it can be.  The area’s best […]

  • Educate Yourself

    By t. | In Articles, Nutrition | on September 9, 2013

    CrossFitters, from our beginning, have been different… everything we do goes against the grain.  We  see things differently and step outside of contemporary ideas of fitness.  But are we losing that and becoming part of the blind herd?  In one very specific case, I would say “yes”.  Some of our charitable support is linked to […]