Training

Training-related ideas and information


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What’s in a PR?

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 […]


TAYLOR PARK, Colo. -- Soldiers from A Co., 3rd Battalion, 10th Special Forces Group (Airborne), conduct their culmination exercise here, Jan. 22. The Green Berets from Fort Carson spent two days in the woods of the Gunnison National Forest performing team movements. (Photo by Staff Sgt. Michael R. Noggle)

There is No Shortcut to Long Distance Endurance 5

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 […]


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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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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. […]