Articles'S ARCHIVE

  • Melissa B. Congrats/Farewell

    By cody | In Articles, Successes | on February 11, 2013

    I stopped by on Friday and told Cody that I have accepted a head coaching job and will be moving.  I will be the Head Coach at Eastern Kentucky University, a D1 school that is an hour and a half from Louisville (where I grew up.) I am so thankful that I found CFW but […]

  • 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 […]

  •   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 […]

  • 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 […]

  • 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 […]

  • What did you have for Breakfast?

    By cody | In Articles, Nutrition | on December 16, 2012

    What did you have for Breakfast? A poll conducted by ABC News found 31% of Americans have cold cereal for breakfast each morning. Many have toast, a bagel, a biscuit or other bread product.  40% obtained their breakfast meal from a fast food restaurant.  Of the 18-54 year olds polled, only 54% of them even […]

  • 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 […]

  • 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 […]

  • 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, […]

  • 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 […]

  • 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 […]

  • Fat Loss Tips From a Doctor

    By t. | In Articles, Nutrition | on October 3, 2012

    I was just reading an article in a medical journal about Juvenile Arthritis.  In this journal, I found a wonderful article with tips for fat loss written by an MD.  Below are the tips and a one sentence summary of the author’s explanations of each.  Enjoy… Use small dishes to serve food.  It makes the portions appear […]

  • Finding Relief from IBS

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

    I have worked with numerous clients with Irritable Bowl Syndrome.  Most are fine and haven’t had any flare ups since we began their protocols.  The ones who have had flare ups are the ones who went back to eating grains and sugar and began drinking alcohol after I recommended they never consume those things.  All health […]

  • 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 […]

  • The Ancestral Health Symposium

    By t. | In Articles, Nutrition | on September 8, 2012

      [pullquote align=”left” type=”simple”]Whitney Ross has been a member of CFW for just over three years. Whitney is best known of her successful halting of the progressing, degenerative disease, Multiple Sclerosis through a clean (Paleo) diet and intense exercise. Whitney has been invited as a quest speaker on numerous radio shows and podcasts. Read her […]

  • “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 […]

  • The Benefits of FIR Sauna

    By Tanner | In Training | on July 31, 2012

    The health benefits of using the FIR Sauna Detoxification Muscle Relaxation Improved Cardiovascular Health Speed Recovery from Injuries Improved Immune System Why Is FIR important to the human body?  FIR has the ability to penetrate, refract, radiate and reflect. The human body can absorb FIR because of its deep penetrating ability. When FIR penetrates through […]

  •   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 […]

  • Right now you can clearly discern two groups of members at CFW, those taking branched chain amino acids (BCAAs) and those who are not.  I wish I could say you can tell who takes them by the way they look or the loads and times on the board, but that isn’t neccessarily true.  While everyone […]

  • There’s a growing trend to use myofascial workout like the foam roller to “warm up” before a workout.  Doing so can actually detract from your workout and even lead to an injury. If your posture, from hours of sitting behind a desk, have your shoulders more round than a beach ball. Or you cannot perform […]

  • Supplements: Why Cheap Products are Costly

    By Tanner | In Training | on June 28, 2012

    Right now you can clearly discern two groups of members at CFW, those taking branched chain amino acids (BCAAs) and those who are not.  I wish I could say you can tell who takes them by the way they look or the loads and times on the board, but that isn’t neccessarily true.  While everyone […]

  • 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 […]

  • Your Environment’s Effects on Fat Storage

    By Tanner | In Nutrition | on May 18, 2012

    Cottage Cheese and Man-Boobs.  They are not only unsightly and unattractive, they are signs of much greater health issues and an obvious manifestation of estrogen dominance in the body.  Some of the main causes may not be what you think.  In the article below, by Melissa H. Hoff DDS, outlines many of the ill effects […]

  • 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 […]

  • Vitamin D

    By Tanner | In Nutrition | on April 6, 2012

    About 30 years ago… oddly about the same time as the food pyramid was released, the sun became demonized as the cause of skin cancers.  The knee jerk reaction was for the medical community to tell everyone to stay out of the sun or wear sunblock 1 million spf. Thirty years later and Americans get less sun exposure […]