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Training'S ARCHIVE

  • 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 […]

  • 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. […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • WARNING The views and opinions expressed in this article belong to Tony, CrossFit Wilmington’s owner. They mostly reflect CrossFit Wilmington’s institutional views as whole.  They are meant to provide emotionally unattached perspectives to the good, and bad, aspects of CrossFit, both at CFW and the community as a whole. While no one likes to be […]

  • Caffeine is America’s go to pick me up for when we are feeling drowsy.  54% of Americans drink coffee and more than half of them drink more than 3  12 oz cups of the stuff per day and over 60% say the need coffee to “feel like themselves”.  The last one is a little disturbing. […]

  • Farewell Darcey

    By cody | In Articles, Successes, Training | on August 21, 2013

    August makes 11 months for me at CrossFit Wilmington. Before I began CrossFit, I wasn’t a “work out” person. I made sporadic visits to the gym at school but never stuck to any kind of programming. So, CrossFit was intimidating to say the least. My first time in the gym, I came with my friend […]


    By t. | In Articles, Training | on August 18, 2013

    Introducing Mjölnir, the CrossFit Wilmington test of strength and endurance. Mjölnir designed to rate strength, technique and work capacity of a well rounded, functional athlete and provide a full baseline to refer and track your progress and performance.  It will help identify your weaknesses and highlight your strengths.  It is to be completed in two […]

  • Clint H.

    By cody | In Articles, Successes, Training | on August 5, 2013

    It’s hard to believe that I am writing this post. I want to start by giving some history of my life so to understand why this is so exciting to me.  In High School I was quite athletic.  I was recruited in football by most every major college on the east cost. At 18 years of […]

  • CFW Games Training

    By t. | In Articles, Today's Workout, Training | on June 22, 2013

    Obviously I am very proud to have a team and athletes headed to the CrossFit World Games…  again!  CFW sent its first athlete to the Games when we where still only a year old.  Dawn competed as an individual in 2009.  At the time, she was one of, if not the, strongest lady in CrossFit. […]

  • Hi, my name is Marcie Wells and I would like to share with you a little bit about my extraordinary crossfit journey.  I, like most cross-fitters became hooked after my first class. It didn’t matter if I knew what I was doing or not. All I knew was, this is darn exciting. So, yes, I […]

  • [box_content] Ed will be at CrossFit Wilmington this Sunday for another POSE Running Clinic.  Training with Ed is, to say the least, very educational. Whether you enjoy running or loathe it, attending his course with better you athletically.   [/box_content] To give a quick background, we were introduced to Ed a few months ago and […]

  • [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 […]

  • 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, […]

  • Melissa and I did the Beach 2 Battleship Half Ironman Triathlon last Saturday.  I can’t speak for Melissa, but I can say for sure I really didn’t enjoy it or or that it wasn’t pretty boring.  I also didn’t care for the spectators.  I don’t know who needs random people yelling “good job”, “you’re doing […]

  • 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 […]

  • The Benefits of Self Myofascial Massage

    By Tanner | In Training | on June 28, 2012

    If you’re not doing self-myofascial release work before and after each workout, you are missing out on the one thing, if done properly, shown to increase flexibility, mobility, and performance.  If you using the foam roller, muscle activation techniques and lengthening exercises we teach, then you can affirm everything I write hereafter.  When we (the […]

  • 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 […]

  • 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 […]

  • An Outside Assessment of Quality

    By Tanner | In Training | on April 5, 2012

    How do you gauge the quality of a CrossFit Gym?  In a program that uses almost all the fitness disciplines to create the most well rounded athletes, there are bound to be trade offs and compromises.  Some critics contend CrossFit doesn’t take a person to max strength or max speed or max… anything.  CrossFitters know […]