Training-related ideas and information


Laura K. – Stronger Than Ever

  We first heard about CrossFit Wilmington when my husband Kiff worked with Joe Welliver a few years ago.  Kiff would constantly come home and tell me how we should give CrossFit a try. We had been Golds Gym-ers for many years but Dec of 2014 we finally decided to give […]

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Use Your Glutes!

Your glutes are strong and powerful muscles, and you likely aren’t using them, or aren’t getting enough use out of them.   This post has come about due to my own struggles with some hip injury as well as seeing a number of the athletes complain about hip pain when […]

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Hypertrophy for CrossFit

Most CrossFitters want to be stronger, and could probably stand to be stronger too. There’s only so strong you can get through traditional CrossFit programming. Most days you’ll see a strength component between 1-5 reps and a metabolic component with 90 reps or more. This is fantastic for overall fitness, […]

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Why You Should Have a Coach 1

Whether we are brand new to fitness, or we’ve been around for years, we could all use a coach. While it may seem like we outgrow the need for a coach or trainer there are certain things that a coach provides that we cannot get on our own, at least […]

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Staying Fit While Traveling

While you are traveling, it can be difficult to get in your daily workout or eat healthy. While it may not be possible to have the exact same routine that you keep at home, it’s not impossible to maintain your fitness while you’re traveling. Here are a few tips to […]

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What Can You Accomplish in 30 Minutes?

What can you do in 30 minutes?   You could watch the latest episode of your favorite show on TV. Or you could run 3 miles. Or you could even take a (short) nap.   Let’s stay within the context of fitness for a moment. In 30 minutes could you […]

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Why You Should Compete

If you’ve been doing CrossFit for any amount of time, I would highly encourage you to compete. You don’t have to compete in a CrossFit competition, it can be anything. Whether it’s weightlifting, an obstacle course race, a 5k, or any number of sports, take your fitness outside of the […]


Individualized Programming: a Case Study

One of the hallmarks of CrossFit training is that you have to be kind of good at everything. In order to be competitive, we have to be able to lift heavy, run fast, and endure through multiple events in a single day.   Eric and I spoke in March about […]



Let’s take walk through a sample workout. Imagine the workout for the day is 8 x 100m run with a 90 second rest in between each 100 meters.   Athlete 1 sprints the 100’s in about 12 seconds each round.   Athlete 2 jogs the 100’s in 30 seconds per round.   Each […]