Articles'S ARCHIVE

  • What’s in a PR?

    By Tanner | In Mindset, Training | on February 8, 2016

    So what’s the big deal with PRs? For those of you unfamiliar to the term, it means personal records. PRs tie in closely with what we strive for CrossFit Wilmington. Constant improvement and bettering yourself each and every day is our goal for all of you. But why should we track PRs? CrossFit by its […]

  • 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 […]

  • “My how time flies” -Albert S.

    By Kimberly | In Articles, Successes | on June 19, 2015

    It’s been 3 and a half years since I wrote THIS STORY  which I like to refer to as the “other guy” that I used to be. It is strange writing this because I honestly feel like my story has different chapters and the phase of coming to CFW looking to lose weight is long […]

  • Alison’s Transformation

    By cody | In Articles, Successes | on January 7, 2015

    Growing up I did not ever consider myself to be athletic. I was the dorky, home schooled, violin chick who would rather be going to orchestra camps in the summer instead of playing any kind of organized sport. Even as a young child, I can remember asking to play goalie so I wouldn’t have to […]

  • Cassie’s Story

    By cody | In Articles, Successes | on October 2, 2014

    When I began CrossFit in July, 2013, I was 6 weeks post-partum with my second child. My life was definitely the craziest it had ever been. I was in a weak state both mentally and physically. I knew that I had to make myself a priority again in order to deal with the stress of […]

  • 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 […]

  • Cristina’s Story

    By cody | In Articles, Successes | on July 7, 2014

    The first rule of Crossfit is never shut up about Crossfit, right?  Well, it is hard to not give credit where credit is due.  Since joining Crossfit in the fall of 2013, I have made a significant transformation, not only on the outside, but the inside as well. My entire life I have been a […]

  • 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 […]

  • Nichole’s Story

    By cody | In Articles, Successes, Training | on June 16, 2014

    Growing up I was active for the most part. I played outside, played baseball with the boys, I was a cheerleader for a bit, joined soccer teams and ran cross country. I’ve always tried to be active and be outside but as life happened I fell off the wagon. I wasn’t happy with myself physically […]

  • Dylan’s Journey At CFW

    By cody | In Articles, Mindset, Successes | on June 6, 2014

    About 3 years ago and a half years ago I decided to join CrossFit Wilmington.  Little did I know, my track to becoming a Crossfit Wilmington member acually started almost thirteen years ago when I was in Marine Corps BootCamp at Parris Island.  In the squad bay where I resided everyday I had the pleasure of […]

  • Christina’s Journey

    By cody | In Articles, Successes, Training | on April 2, 2014

    My success story might sound familiar. I was athletic all my life, wanted a new challenge, found crossfit, happily ever after. Just kidding. My success story is personally more about the strength I found -not physically, but emotionally and mentally. I came to Crossfit Wilmington after achieving what I considered my biggest athletic accomplishment to […]

  • 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. […]

  • Nate D.

    By cody | In Articles, Mindset, Successes | on January 24, 2014

    CFW and Community I’ve been around the ‘CrossFit community’ for about a year now. That’s not to say that I haven’t ever trained or worked out, but not since the military have I been part of such a tight-knit group of people who are essentially bonded by mutual suffering and sacrifice. CrossFit training, in its […]

  • 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. […]

  • Brad B.

    By cody | In Articles, Successes | on January 7, 2014

    Its takes much dedication going to the gym every morning at 5:45am. Brad B. joined our early morning crew back in late May and has since lost 80lbs.   Check out the article on Brad’s transformation featured on        

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]