t.'S ARCHIVE

  • What if Professor Cordain had named the Paleo Diet, not something so distinct?  What if he named it some more simple that does not conjure images in our brains of man with a club dragging his woman by the hair?  Another name might be less apt to insult the common idea that we have evolved so much […]

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  • Excellent Reading

    By t. | In Today's Workout | on April 13, 2013

    Nutrition This is hands down the most informative (and almost scary) book about the ill effects of wheat on our population.  It is written by a medical doctor, so all you that only take nutrition advice from your doctor, here ya go.  Everyone should read this. [divider] Leadership If the decisions you made each day […]

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  • [box_content] Ed will be at CrossFit Wilmington this Sunday for another POSE Running Clinic.  Training with Ed is, to say the least, very educational. Whether you enjoy running or loathe it, attending his course with better you athletically.   [/box_content] To give a quick background, we were introduced to Ed a few months ago and […]

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  • Hodge – 200lbs Clean & Jerk

    By t. | In Today's Workout | on March 24, 2013

      We recently featured CFW Instructor and Games Team Member, Amanda H. in an article post.  Her story of overcoming disease and sickness is remarkable…  if you didn’t know her.  But for those of you who do, you know she’s hard headed… like a mule hopped up on PCP.   So being sick and weak […]

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  • To many people, the subject of good nutrition is a maze of conflicting advice.  Low carb vs. high carb, low fat vs. high fat, unsaturated fat vs. saturated fat, organic vs. conventional – the list goes on.  Even the experts can’t agree on much, which leads many people to simply give up and eat whatever […]

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  • Prowler Push

    By t. | In Today's Workout | on March 13, 2013

        CrossFit Clean – work up to a weight your technique supports 5 rounds of… 25 meter prowler push (+90/+50) 6 Squat Jumps (touch the ground at the bottom.  Explode up!) 14 Sledge Strikes (16/10) Rest 1 minute Wilmington Weigthtlifting Power Snatch – (ME) x 3 x 5 Power Clean – (ME) x 3 […]

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  • Split Jerk Technique

    By t. | In Today's Workout | on March 10, 2013

      Open WOD 13.1 on Saturday. Photos courtesy of CFW Member Bryan McGee. CrossFit Split Jerk- Work up to a weight that your technique supports AMRAP in 7 minutes of… 4 Snatches (155/95) 2 OHS (155/95) 2 Snatch Pulls (155/95) Wilmington Weightlifting [Hang Snatch - 85% x 1] + [OHS x 1] x 10 – […]

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  • Open WOD 13.1

    By t. | In Today's Workout | on March 7, 2013

    CrossFit Today we will  perform the Crossfit Games Open WOD 13.1. If you are signed-up for the Open you must have your WOD scored by a judge in order for the score to be validated. All scores must be submitted by 8pm Sunday. 17 minute AMRAP of: 40 Burpees 30 Snatch (75/45) 30 Burpees 30 […]

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  • Balance Work

    By t. | In Today's Workout | on March 6, 2013

      The Heaving Balance helps us develop speed, confidence and balance when receiving the bar in the Snatch.  In the demo video, Ron and Felice clearly show how difficult it can be to put the barbell exactly where we would like it to go.  The Balance, like all the fast movements, must be executed at […]

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  • [box_content] I just wanted to send a shout out to you guys and all of the instructors at CFW.  I ran a 5K this morning, and it wasn’t an all time PR, however, it was the fastest I have run a 5K in a few years! I’ve been doing a little bit of running on […]

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  • Five years ago it was easy to explain the Paleo Diet, but somehow, in the last few years, the paleo diet, the simplest diet ever, has been complicated to almost no end.  It has frustrated me enough I have found myself almost avoiding discussing it.  The questions I get about diet and nutrition are less […]

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  • www.youtube.com/watch?v=vBPH876SW70″>

    [box_content] 2013 Crossfit Open starts in 2 Days We are excited for the start of the 2013 Crossfit Games Season this week. As an incentive to sign-up for the Open, CFW will pay for half of the $20 entry fee for all CFW members who are on our roster at the release of the 1st […]

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  • For the last couple of months our programming has been a “back to the basics” strength cycle designed to correct common imbalances and develop a foundation of strength we can build a solid fitness base upon.  We use a combination of PICP, the principles taught by Coach Poliquin, the West Side methods, and some things […]

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  • The New England Journal of Medicine recently published an article reviewing myths, presumptions, and facts about obesity. Inspired by the need to help people comb through unsupported ideas about how to lose weight, the article discusses what the authors consider to be unproven beliefs about what makes us fat. The review makes you think but misses […]

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  • [pullquote align="left" type="simple"]Frustration: to balk or defeat in an endeavor .[/pullquote]Many of us at the gym find ourselves frustrated.  Double Unders, Muscle Ups, Kipping Pull Ups, Snatch, Clean & Jerk…the list goes on.  As a member, I bet you feel like you are the only one that cannot learn how to do a certain skill […]

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  • I don’t ever want to grow up.  The trip as a whole was amazing. I absolutely love Disney World and being a big kid, being goofy and fitting right in with 90% of the other Looneys out there. Ok, maybe just some of them. The other some are just weird. But let’s talk fitness and […]

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  •   Magnesium (Mg) is an essential trace nutrient that is vital to your health.  It is involved in more than 90% of all your body’s metabolic functions.  It is involved in more reactions in the body than any other mineral.  One the most notable functions is sleep.  In deficient people taking Mg at bedtime improves […]

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  • Stand Up Work Station.

    By t. | In Articles | on January 8, 2013

    I’ve considered a stand up work station for numerous years now.  Shawn K. and I discussed it a while back.  He even tried to get his workplace to buy him one.  They’re expensive and his company didn’t see why he’d ever need to stand while at work.  I bet the HR person thought to him […]

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  • Avoid Failure. Achieve Success.

    By t. | In Articles, Mindset | on January 2, 2013

    [pullquote align="left" type="simple"]“It has always seemed strange to me… the things we admire in men, kindness and generosity, openness, honesty, understanding and feeling, are the concomitants of failure in our system. And those traits we detest, sharpness, greed, acquisitiveness, meanness, and self-interest, are the traits of success. And while men admire the quality of the […]

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  • Ladies Party Recap

    By t. | In Today's Workout | on December 10, 2012

    [box_content] Crossfit Wilmington is a drop of facility for donations to the Toys for Tots program. The mission of this program is to provide toys for children of families in need and has been around since 1948. To donate bring a new, unwrapped toy to CFW and place it in the box in the lobby. Donations can […]

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  • Team Workout #12 – Choose Your Poison

    By t. | In Today's Workout | on December 9, 2012

    CrossFit Choose and complete one of the following for time… 1.)  5 Clean and Jerk (275lbs/185lbs) 2.)  10 Clean and Jerk (225lbs/155lbs) 3.)  14 Clean and Jerk (185lbs/135lbs) 4.)  20 Clean and Jerk (155lbs/115lbs) 5.)  32 Clean and Jerk (135lbs/95lbs) 6.)  60 Clean and Jerk (95lbs/65lbs) 7.)  100 Clean and Jerk (65lbs/45lbs) Post your chosen […]

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  • Friday Fun

    By t. | In Today's Workout | on November 29, 2012

        CrossFit Work up to the heaviest load possible with this complex… 3 Clean Pulls (Pull as high as the load allows) 2 Hang Cleans 1 Clean 1 Jerk Rest no more than 3 minutes. 3 rounds of… FFR Split Squat 6-8r at (3,2,1,0) Rest 10 seconds 1 1/4 Squats  8-10r Rest 90 seconds […]

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  • Adopt An Angel and Ladies Christmas Party

    By t. | In Articles | on November 27, 2012

      [box] [box_header] Adopt An Angel… Help Us Bring Holiday Cheer [/box_header] [box_content] Christmas is about giving… CrossFit Wilmington has teamed up with The Adopt An Angel Program and sponsored four children in need this holiday season. At the front desk there is a list of Christmas wishes (toys, clothes sizes, and etc.) from each […]

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  • Team Challenge Workout #6

    By t. | In Today's Workout | on November 18, 2012

    [box_content] We are now taking orders for hoodie’s and t-shirts. Hoodies -$35. T’s -$30 (nice wicking synthetic – NOT COTTON) To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. [/box_content] Congratulations Amanda / Will! Saturday our own Amanda W. and Will H. […]

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