Today’s Workout'S ARCHIVE

  • Posted: 2/25/2009

    By admin | In Today's Workout | on February 25, 2009

        Shelly and Staci’s first WoD…  welcome aboard ladies!! WOD: OHS 60% BW for max reps OHS 60% BW for max reps Front Squat 75% BW for max reps Front Squat 75% BW for max reps Rest as needed between sets.  

  • Posted: 2/24/2009

    By admin | In Today's Workout | on February 24, 2009

      Box Jumps for everyone!  Channelle, Ilario, and Jill last week. WOD:  5 rounds for time… 155lbs – Males / 95lbs – Females 5 power clean 5 squat thruster  

  • Posted: 2/23/2009

    By admin | In Today's Workout | on February 23, 2009

        One of our newest members Joey, working on his push press. WOD: Sumo Deadlift  3 – 3 – 3 – 3 4 rounds for time… 12 jumping pull ups 12 push ups

  • Posted: 2/22/2009

    By admin | In Today's Workout | on February 22, 2009

      Sundays are for skill progression or make up days.  If you missed a WOD, do it today.  If you have a lift or movement that you may struggle with, work on it today.

  • Posted: 2/21/2009

    By admin | In Today's Workout | on February 21, 2009

     We’re closed today from 11am – 1pm for hosting the Rowing Clinic.  Since those are our usual business hours, we’re opening the gym from 2pm – 3pm for the WOD.   Husband vs. Wife, for time…  Lia and Paige go head to head. Who got the better time?  Paige just got back from deployment, give him […]

  • Posted: 2/20/2009

    By admin | In Today's Workout | on February 20, 2009

      Nice work!  Chris, Jenny, Ryan, and Scott give a high-five after they finished Saturdays WOD. WOD:  Front Squat  5 – 5 – 5 – 5 – 5 Box Jumps 2 – 2 – 2 – 2 (36"box)  

  • Posted: 2/19/2009

    By admin | In Today's Workout | on February 19, 2009

    NEW WEEKEND HOURS!!  We’ve expanding our Saturday hours and are now opening on Sunday.   The new hours are… Saturday 10:00am – 1:00pm Sunday  1:00pm – 3:00pm   However…   we’re hosting the rowing clinic this Saturday from 11:00a – 1:00p so the gym will be closed during those hours.  We will reopen at 1:00p – 2:00pm […]

  • Posted: 2/18/2009

    By admin | In Today's Workout | on February 18, 2009

      Guy, post shoulder surgery and still training…  intelligently. There are ways to train around almost all injuries.  Check out CrossFit CDA owner, Derek (aka, HutchBag), doing KB swings with one knee on a plyo box.  Look closely and you’re notice the cast on his left foot. I It’s hard to tell all five metatarsals […]

  • Posted: 2/17/2009

    By admin | In Today's Workout | on February 17, 2009

      Some of Team CFW that are preparing for the regional qualifier for the CrossFit Games   Just a reminder…. For today’s WOD, classes have priority over open gym.  Classes begin promptly tonight at 4:00, 5:30, and 7:00. WOD: 10 rounds for time… 2 Front Squat (225lb / 135lbs) 5 weighted pull up (35lbs / 15lbs) 10 push press […]

  • Posted: 2/16/2009

    By admin | In Today's Workout | on February 16, 2009

    Rowing Clinic this Saturday Kyleanne Hunter, champion rower and accomplished endurance athlete (full bio on Sunday’s post) is kindly giving a rowing clinic this Saturday, 21 Feb from 11am – 1pm at CFW.  It’s no cost, and the benefits will be great.  Come join us.   Saturday’s Hours Because the Rowing clinic is being held during our regular hours on Saturday, we’re […]

  • Posted: 2/15/2009

    By admin | In Today's Workout | on February 15, 2009

      Overtraining…   yeah, I know, some of you are getting tired of hearing about it.  Stop doing it and I might let up!  Why do we train ourselves beyond health, past fitness, and into sickness.  Are we addicts?  Is it obsession?  Why do we train through sickness and injury while knowing very well the consequenses?  Melissa Byers submits an interesting […]

  • Posted: 2/14/2009

    By admin | In Today's Workout | on February 14, 2009

    Happy Valentine’s Day! Gene goes overhead during the wod on Wednesday.    WOD: Squat Thrusters- 5-5-4-4-3-2-2 4 rds for time: run 400 m 50 Air Squats  

  • Posted: 2/13/2009

    By admin | In Today's Workout | on February 13, 2009

    Its’ not done ’til we’re all done…  Mike and Dan help motivate Tracy during Monday’s "Filthy Fifty". WOD:  10 rounds for time… 3 deadlift (225lbs / 135lbs) 3 pull ups 3 shoulder press (135lbs / 75lbs)

  • Posted: 2/12/2009

    By admin | In Today's Workout | on February 12, 2009

      Dana and Mel teamed up yesterday during the WOD.   WOD:  Isometrics…  the anti-movements. Hold each as long as possible.  Rest two minutes between each hold. Overhead Squat (just below parallel/down position) 115lbs Overhead Squat (standing/up position) GHD sit up w/ 25lbs plate (parallel to floor) Pull up w/ elbows at 90 degrees Dip w/ […]

  • Posted: 2/11/2009

    By admin | In Today's Workout | on February 11, 2009

    Another new member, Cody, showing the old dogs he can hang. WOD: For Time  With a 2 person team, complete the total number of reps of splitting up the reps between teammates as needed.  Both athletes can’t perform work at the same time.  Complete each exercise before starting the next.  Run 800 m (as a team) 100 jumping pull ups […]

  • Posted: 2/10/2009

    By admin | In Today's Workout | on February 10, 2009

        Two of our newest members, Jenny and Whitney, mixing it up with Jonathan.  Welcome to CFW ladies!   WOD: 5 rounds for time… 8 sandbag cleans (80lbs – m / 50lbs – f) 50 meters farmers carry (70lbs db – m / 45lbs DBs – f)  Don’t drop the DBs!! 10 push press (115lbs – […]

  • Posted: 2/9/2009

    By admin | In Today's Workout | on February 9, 2009

      Today is a big day! It’s Dan Joye’s One Year Anniversary at CFW is today.  He represents everything CrossFit and CrossFit Wilmington are about.  CFW is proud to have him as one of us and I am honored to call him my friend.    Thanks for letting us be part of your training Bro.  Congratulations on all you’ve accomplished!  -t.     From […]

  • Posted: 2/8/2009

    By admin | In Today's Workout | on February 8, 2009

    "Consult your physician before…"   photo from Eva T’s Check out Alamo CrossFit.  Not only do their shirts rock, but so does their motto… "Don’t use machines, become one!"     "Don’t Workout With Strangers" C.J. Martin of CrossFit Invictus on the cameraderie of CrossFit Affilitates.   Elevators are awkward. They present an opportunity by which you […]

  • Posted: 2/7/2009

    By admin | In Today's Workout | on February 7, 2009

     Happy Birthday Clint Gina & Jonathan Hart showing off CFW at Snow Shoe Mt.  WOD: Faux shoveling 5L-5R-5L-5R 2 rounds for time… Run 400m with a water can 50 push up 100m sprint 15 rope pull ups 20 GHD Back Etx 15 box jumps

  • Posted: 2/6/2009

    By admin | In Today's Workout | on February 6, 2009

    Greg Everett on "CrossFit Criteria" from The Performance Menu CFW is getting Busy…   WOD:  6 rounds for time… 10 burpees 10 alternating knees to elbows (5l/5r) 10 pull ups 10 reverse wall ball shots (20lbs/14lbs) 10 ft target  5 deadlift (155lbs-m / 115-f)

  • Posted: 2/5/2009

    By admin | In Today's Workout | on February 5, 2009

    Happy Birthday Dan Joye! Jill overcoming her Fear of our Boxes.  WOD:  Core training Complete each exercise in a deliberate and controlled manner.  Use moderate weight for all.  It doesn’t take much weight to acheive the desired training results. 5L/5R – 5L/5R – 5L/5R  KB or DB windmills 5L/5R – 5L/5R – 5L/5R  turkish get […]

  • Posted: 2/4/2009

    By admin | In Today's Workout | on February 4, 2009

    Happy Birthday Tony!      Tony, I thank God everyday for giving me a best friend, a person that always keeps a smile on my face.  I thank him for giving me a person that pushes me even when I don’t think I can go anymore.  I thank him for giving me a man that makes me […]

  • Posted: 2/3/2009

    By admin | In Today's Workout | on February 3, 2009

     "Killer Workouts" From the journal… on Rhabdomyolysis. If you’ve not read it, do so! WOD:  For time…  4 sumo deadlift high pull (135lbs-m  / 85lbs-f) 16 ring dips  8 sdlhp 12 ring dips 12 sdlhp  8 ring dips 16 sdlhp  4 ring dips

  • Posted: 2/2/2009

    By admin | In Today's Workout | on February 2, 2009

    Guinness is good for ya?  Maybe in moderation. From the old Modern Forager blog… WOD:  CrossFit Total In three attempts per exercise, find your max for each. Squat Shoulder Press Deadlift   Your total is the sum of the heaviest weight moved in three attempts of each lift.   CFT Rules and standards –

  • Posted: 2/1/2009

    By admin | In Today's Workout | on February 1, 2009

      More sleep = better performance?        Running shoes…   I’ve actually considered banning them in CFW, except on days with running in the WODs.  And that would be for distances longer than 800m.       I discourage running shoes for CrossFit and weightlifting because they are designed with copius amounts of cushion.  The cushion is […]

  • Posted: 1/31/2009

    By admin | In Today's Workout | on January 31, 2009

      WOD:  4 rounds for time… 6 L pull ups 6 handstand push ups 30 sledge swings (15L/15R)

  • Posted: 1/30/2009

    By admin | In Today's Workout | on January 30, 2009

     Delayed Onset of Muscle Soreness (DOMS) I’m guessing I have some of your attention now, huh?  Ok, very basically…  DOMS is caused by destruction of tissue, the inflammatory resoponse, swelling and aggravation of receptors in and around the affected tissues.  What it is not, is lactic acid build up.  Lactic acid is a metabolic product and […]

  • Posted: 1/29/2009

    By admin | In Today's Workout | on January 29, 2009

      Maria A. doing her 3 miles. WOD:  With a 3 person team, complete 10-9-8-7-6-5-4-3-2-1 reps of the triplet for time… Deadlift 275lbs (165 – f) Shoulder press 135lbs (75 – f) Power clean 175lbs (95 – f) Each exercise must be completed before moving to the next.  But the reps of each exercise do […]

  • Posted: 1/28/2009

    By admin | In Today's Workout | on January 28, 2009

    Robb Wolf’s FAQs –   Andrew climbing the rope.  In an attempt to keep the WOD organized and running smoothly, we’ll be starting the FGB every 30 minutes.  At the top of the hour and at the half. WOD:  "FGB" Three rounds of: Wall-ball – 20(14) lbs / 10 ft target Sumo deadlift high-pull – 75(55) pounds […]

  • Posted: 1/27/2009

    By admin | In Today's Workout | on January 27, 2009

      Check out Scott Hagnas’s posts. The article on keeping a journal is right on. And about shakes…   Josh working with some of the kids on Sat. This Thursday is a 3 person, team WOD.  Start getting your team together. It’ll be set up and scalable for all male, all female, or co-ed teams. WOD:  […]