Training

Training-related ideas and information


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Fixing the Deadlift… From the Top Down

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 […]


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Nichole’s Story 2

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 […]


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Christina’s Journey 1

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 […]


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Tunnel vs. Funnel – Training With Purpose 1

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 […]


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CFW’s Strength Secrets Revealed!

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 […]


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Is Your Coach Really Just a Cheerleader? 4

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 […]


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Adding Endurance / Aerobic Work 6

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 […]


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10 Reasons CrossFit Coaches Oppose Running 11

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. […]


Get some!

The Lifting Belt 1

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 […]