• 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 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 […]

  • 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. […]

  • Ashleigh’s Success

    By cody | In Articles, Mindset, Successes | on August 31, 2013

    Growing up, I was always bigger than all my friends but used the excuse that it was just body type. Once college started, I became more active and started calorie counting, dropping 15 or so pounds. I maintained that weight for years, but still wasn’t happy with what I saw. In January 2013, a friend […]

  • 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 […]

  • Filtering for Character

    By t. | In Articles, Mindset | on August 13, 2013

    “We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman Some say individual character is difficult to define.  I disagree.  Character is only difficult to define if you are accepting of poor behavior.  Many people are.  They lack conviction.  Dictionary.com defines character as the aggregate of features and traits that form the […]

  • Sacrifice Is Strength

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

    Words have meaning. They spark our thought and produce images in our brains. The use, or misuse, of a word can have positive or negative effects on our mindset and perception. In recent times, sacrifice has somehow become a negative word. Most of the lazy and weak American population sees a sacrifice as something we […]

  • Originally posted August 30, 2010 Read Part 1 first. Let’s continue the thoughts on rewarding your good behavior with self destructive behavior… I didn’t necessary mean not to ever eat junk food.  The point I wanted to convey most was that the cheat day cannot take precedence in your mind over the reward of the benefits […]

  • Originally posted August 29, 2010 I’m calling BS on the cheat meal.  If you’re looking for a fitness pro to tell you it’s ok to schedule a cheat meal or day, I’m not it.  I can’t comprehend how rewarding  yourself with something bad for you is considered ok by so many fitness minded people. The “cheat” meal becomes the […]

  • 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 […]

  • [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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • Ever Wanted to Try a Tri?

    By t. | In Articles, Mindset | on October 14, 2012

    Have you ever thought about doing a Triathlon, Marathon, or other endurance event but haven’t pulled the trigger on it?  For many people,  endurance events can seem impossible.  If you’ve never been an endurance athlete, a triathlon may an intimidating thing.  But for most of you, I bet CrossFit seemed a little intimidating too.  Another common reason […]

  • CFW – A Ladies’ Gym

    By t. | In Articles, Mindset | on September 24, 2012

    I just read this article by Bill Born posted on Elite FTS and it made me think a bit about how we do things at CFW.  I like reading intelligent articles about how other trainers and gyms operate.  I appreciate other coaches’ insight and perspectives.  I am happy to sometimes find things I can implement at CFW […]

  • Parenting: Be the Grown Up.

    By t. | In Articles, Mindset | on September 12, 2012

    [pullquote align=”left” type=”simple”]Notice: If you are a parent that provides boundaries and holds your child or children accountable for their actions, you will most likely enjoy and agree with this article. If you are one those parents that believes your child or children has free will to explore his or her world (or some other […]

  • “Rx” at CrossFit Wilmington

    By t. | In Articles, Mindset | on September 1, 2012

    Great ambition is the passion of a great character.  Those endowed with it may perform very good or very bad acts. All depends on the principles which direct them. – Napoleon Bonaparte.  I like goals.  I like setting them, planning my path to accomplish them and I like achieving them.  Actually, I enjoy crushing them. […]

  • Is Your Stress Imaginary?

    By Tanner | In Mindset | on August 26, 2012

    I hear it all the time…  “I’m sooooo stressed out.”  The part of me that has little tolerance for weakness and people with lack of self-control will inherently attempt to rear its head.  I want to just tell the person to stop being a drama queen and get it together.  I figure if no one […]

  •   Most religions and spiritual teachings tell us, in one way or another, that our bodies are temples and should be treated as such.  So no matter your spiritual affiliations, your higher power tells you to take care of yourself.  Yet more and more Americans treat their bodies like a single wide in a backwoods […]

  • Understand Your Aggressive Side

    By Tanner | In Mindset | on June 28, 2012

    “When there is enough will and aggression, there is no shortage of talent.” – Jurgen Klinsmann  Head Coach US National Soccer Team You read my posts and how I link success to our natural instincts.  Our nature is to survive.  In a previous article, “The Id, Ego, and Super Ego”, I wrote about the misuse of […]

  • CFW- Strong(er)

    By Tanner | In Mindset, Today's Workout, Training | on June 2, 2012

    I recently saw an ad for P90X that claimed that the workout program’s effectiveness stemmed from “the advanced science of muscle confusion that never allows your body to adapt.”  After seeing the ad multiple times I realized that many CrossFit gyms think the same as P90X; they are always doing something different and never allowing […]

  • Get SMART About Your Goals

    By t. | In Mindset | on April 7, 2012

    You know how much we military types like acronyms, right?  Well, this one works and makes sense.  There are many versions of the SMART process.  Most of the versions you’ll find are lame, kindergarten versions geared towards the average American that sits on their ass and does little all day.  I’ve tailored the below SMART […]

  • Refuge and Courtesy

    By Tanner | In Mindset | on April 6, 2012

    One of the best things about CrossFit Wilmington is the refuge we find here.  After a long day of work and all the stresses of your day, you can come into CFW and get a kick ass, body and mind exhausting workout that releases mood elevating endorphins.  Those wonderful opiate-like compounds released during exertion make all […]