t.'S ARCHIVE

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    [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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  • Our world and lives are chocked full of poisonous compounds that overload the body’s ability to function correctly.  Most of these compounds are man made.  When we ingest them, by way of pesticides on our fruits and veggies, hormones in meat, our food’s contact with plastics, and harmful cosmetics (especially body lotions), our bodies has […]

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  • Team Challenge #3

    By t. | In Today's Workout | on November 11, 2012

      CrossFit For time… 100 Burpees (On the jump come to vertical (head over heels) and break contact with the floor)

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  • 10 Reasons to Train at CFW and WSC #1: Results Each and every member of CrossFit Wilmington and Wilmington Strength & Conditioning can give you their personal testimony as to how our programs have changed their lives for the better. Those results will range from decreased body fat, increased muscle mass, strength, stamina, flexibility, overall well-being, […]

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  • CrossFit in Figure?

    By t. | In Today's Workout | on November 8, 2012

    Congratulations to CFW / WSC’s Melissa H.  Melissa placed 1st in Class A and 3rd in Master’s at the Jen Hendershott’s All Women’s Weekend Figure Competition in Charleston, SC. Melissa (above – 3rd from left / below 2nd from left) took to the stage after a slightly unconventional approach to figure comp preparation.  Her weight […]

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  • Team Workout #2 and Pink Ribbon Profits

    By t. | In Today's Workout | on November 7, 2012

    [pullquote align="left" type="simple"] Avon claims to be the largest corporate supporter of the breast cancer cause in the US. Estée Lauder’s Annual Breast Cancer Awareness Campaign, known as “The Power of a Pink Promise” and Revlon’s 5K Run/Walk are high-profile efforts to raise money for the cause. The problem is that all 3 of these […]

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  • There Is No Substitute For Weak Drive

    By t. | In Today's Workout | on November 6, 2012

    [pullquote align="left" type="simple"]“There’s a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” – Kenneth H. Blanchard[/pullquote] Derek Woodske, PICP and BioSignature Coach, lays it out in this blog… “No Protocol for Suck.” Warning:  Derek uses […]

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  • “Let’s Talk About the Deadlift” by Team Elite FTS and originally posted on EliteFTS.com The deadlift: it’s a staple in our powerlifting diet. Whether you are an old friend to the sport or a new lifter who is just learning how to “get your nutsack on top of the bar,” we all have something to […]

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  • Team Workout #1

    By t. | In Today's Workout | on November 4, 2012

    [box] [box_header]“Train Like Hell, You’ll Get There!” – James T.[/box_header] [box_content] Former WSC Instructor, James Tatum, at Muscle Driver USA Check out James’ latest PRs on his Youtube Channel… 220kg (484lbs) Squat. 192kg (422.5lbs) Front Squat. 170kg (374lbs). Read James’ blog article:  “Not Making the Hulk Angry.” [/box_content] [/box]   CrossFit 1 Clean (any type) […]

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  • Last week the NY Times published an irresponsible story. Nothing new there, huh?  I doubt any you of would be surprised to learn our media does a horrible job of producing honest, unbiased work.  But this one, brought to my attention by CFW Instructor, Matt (and maybe linked on the CF main?) was dismissive of […]

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  • Sleep Better Tonight

    By t. | In Articles, Nutrition | on October 30, 2012

    I talk about sleep almost as much as I do nutrition and intelligent programming.  Quality sleep is a must if you want to be healthy, fit, and lean.  Going without quality sleep lowers Growth Hormone, Thyroid Hormone, and Testosterone.  Just as bad, it increases cortisol and insulin resistance.  If the aforementioned are low / high […]

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  • [box_content] Eat Nuts For Better Body Composition and Optimal Health Eat nuts for better body composition and optimal health. A new review in the journal Nutrition shows that people who eat nuts regularly are less likely to be overweight, and they have less chance of gaining fat over time. There are many misperceptions about nuts […]

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  • Under Any Light

    By t. | In Today's Workout | on October 27, 2012

    A few of the strongest, most badass ladies in Wilmington under the lights of the new gym…

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  • Melissa Hoff and I completed the Beach 2 Battleship Half Ironman Distance Triathlon last Saturday (October 20 – 2012) .  We did so with only three weeks of preparation.  I say preparation, because what we did cannot be considered training.  We purposefully did not change anything about our lives, diet, or training in a basic […]

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  • New Yoga Class On Thursday at 10:15am

    By t. | In Today's Workout | on October 22, 2012

    [box_content] Joro Yoga offering new Thursday morning class! Esteemed Yoga Teacher and CFW member, Heather, is now offering a yoga class at 10:15 on the Thursday at Joro. If you’ve not tried Yoga yet, your first class at Joro is no cost.  Yoga offers a balance to our strength and metabolic conditioning work. [button link=”http://joroyoga.com/” […]

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  • Let’s Get It Started

    By t. | In Today's Workout | on October 21, 2012

    It’s our first week in your new facility…  let’s do it up right. CrossFit 6 rounds for time… 5 Deadlift (1.5 x BW) 8 GHD Sit Ups 5 Any Style Clean & Jerk (BW) 8 Slam Ball

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  • Good luck and have fun to the CFW members running the B2B race today.  Kelly, IP, Frank, Melissa and t. will be running the half distance. They all have start times between 8:55 and 9:20am.  Click here to track their progress throughout the day.   Join us today at 4pm to take a group picture […]

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  • Farewell Tanner

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

    Today we wish another of CFW’s best Goodbye.  Tanner is joining a lengthening list of trainers who have moved on to opening their own facilities. Tanner has been an integral part of CrossFit Wilmington and will be surely missed.  A constant professional and a leader at heart, Tanner sets a fine example for all of […]

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