Today’s Workout'S ARCHIVE

  • Posted: 8/23/2008

    By admin | In Today's Workout | on August 23, 2008

      Happy Birthday Amy!! Congratulations to Matt and Tracy… enjoy the game! WoD: 3 rounds, for time… tire flips (10 big / 13 small) 50 meter sprint 5 sandbag cleans (80lbs – m / 50lbs – f) 400 meter run

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  • Posted: 8/22/2008

    By admin | In Today's Workout | on August 22, 2008

      We would like to wish Julia a Happy Birthday!!!   WoD:  Run 3 miles More and more CFers are using Brian Mackenzie’s site www.crossfitendurance.com for thier running/endurance work.   Recommendation – use a CF Endurance WoD two or three times a week in addition to our WoD.  To those that have adopted the 1mile run after your […]

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  • Posted: 8/21/2008

    By admin | In Today's Workout | on August 21, 2008

    Check out this power output calculator on G. Everett’s site.  It’s good stuff. http://www.performancemenu.com/resources/powerOutput.php Darren is Playing Semi-pro football for The Wilmington Tigers. They are having their first home game this Saturday, 7pm at Legion Stadium. The team has given 4 tickets to him to give away. So The top male and female for Fridays WoD will win […]

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  • Posted: 8/20/2008

    By admin | In Today's Workout | on August 20, 2008

       "Sweat saves blood." –  Rommel  Greg Everett on breathing, pressure, and stability: http://www.performancemenu.com/shorties/index.php?show=shorty&shortyID=37 WoD: Bench Press:  5 – 5 – 5 – 5 – 5 Front Squat:  8 – 8 – 8 – 8 Weighted box steps w/ barbell (20" box. Bar on shoulders, i.e., BS pos): 5/5 – 5/5 – 5/5 – 5/5 – 5/5 […]

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  • Posted: 8/19/2008

    By admin | In Today's Workout | on August 19, 2008

    "All great change in America begins at the dinner table." – Ronald Reagan… not sure he was referring to "THE ZONE" though.       Speed and Power The US Women’s Track & Field athletes are fininshing strong in Beijing.   WOD:  "The Bear" ***VIDEO DEMO:   http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv 5 rounds of 7 sets of the following sequence…  power clean front squat push press     back […]

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  • Posted: 8/18/2008

    By admin | In Today's Workout | on August 18, 2008

    "If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, […]

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  • Posted: 8/17/2008

    By admin | In Today's Workout | on August 17, 2008

       "Every man is the architect of his own fortune."   – Sallus The things you’ve done and the choices you’ve made leading up to this moment have made you who you are.  The decisions you make from this day on will make you who you are tomorrow.  We can all be better at something.  Just […]

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  • Posted: 8/16/2008

    By admin | In Today's Workout | on August 16, 2008

    "In the arena of human life the honors and rewards fall to those who show their good qualities in action." -Aristotle.    Nick showing the world CFW. WoD: For time…   18 – 15 –  9 – 5 reps Sumo Deadlift High Pull (115lbs – m / 75lbs – f) Handstand Pushup Pull Ups

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  • Posted: 8/15/2008

    By admin | In Today's Workout | on August 15, 2008

       Melanie Roach (USA) smiles as she completes a Snatch in the women’s 53kg group, day 2 of the 2008 Olympic Games. WOD: Push Press: 5 – 5 – 5 – 5  http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv Push Jerk: 3 – 3 – 3 – 3 http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv Jerk (split jerk): 2 – 2 – 2 -2 http://media.crossfit.com/cf-video/cfj-nov-05/jerk.wmv CrossFit’s World Class […]

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  • Posted: 8/14/2008

    By admin | In Today's Workout | on August 14, 2008

       Casey Burgener makes a successful lift in the men’s snatch competition during the 2008 Olympic Weightlifting Trials on May 17, 2008 at the Robert Ferst Center for the Arts in Atlanta, Georgia.     Learn and use the Burgerner Warm Up. The Burgener Warm Up:   http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf Down and Up Down and Up w/ high pull […]

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  • Posted: 8/13/2008

    By admin | In Today's Workout | on August 13, 2008

    WoD: Scott’s 32nd B-day WoD (tomorrow is actually his b-day) For time: 32 deadlift (225lbs – m / 135lbs – f) 32 shoulder press (115lbs – m / 55lbs – f) 32 weighted pull ups (25lbs – m / 15lbs – f) 32 wall ball shots (20lbs ball for all!!) 32 knees to elbows Today is […]

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  • Posted: 8/12/2008

    By admin | In Today's Workout | on August 12, 2008

          Jeremy H. and Lindsay D. where the best "new" finishers of the "One Bar" workout.  They get the massages Jen and Jason of Prima Day Spa gave up for a "reward".  There were some excellent performances on it…  close enough that we had to use the equation, f x d / t = P, to […]

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  • Posted: 8/11/2008

    By admin | In Today's Workout | on August 11, 2008

    Jason and Jennifer Saucier, two new comers to the family and owners of Prima Day Spa, having kindly given us two deep tissue massages to give away.  Since Jason and Jennifer  are both "newbies", we’ve decided to offer these massages up to the best "newbie" finishers, male and female, of today’s WoD.  So only those […]

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  • Posted: 8/10/2008

    By admin | In Today's Workout | on August 10, 2008

    To all my CF fam, I hope you’re having a good weekend and you did something fun and/or rewarding.  As you all know I’ll be away for a few weeks.  I just wanted to let you know how great it is to be part of what is CFW.  I’ve seen more impressive things accomplished by […]

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  • Posted: 8/9/2008

    By admin | In Today's Workout | on August 9, 2008

    Many of our ladies flip tires that are more than double and a half their weight… and in Lindsay’s (pictured) and Maria’s (sorry, no photo w/ tires) case, as tall!! WOD: Clean and Jerk basics… Clean  1 – 1 – 1 – 1 – 1 Clean + Front Squat  1 – 1 – 1 – 1 – 1 Jerk  1 […]

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  • Posted: 8/8/2008

    By admin | In Today's Workout | on August 8, 2008

    Some of  "The Morning Crew".  We’re missing ya Tracy! Get well soon!! WOD:  3 rounds for time… Run 800m 35 Pull Ups 45 Push Press (75lbs – m / 45lbs – f)  

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  • Posted: 8/7/2008

    By admin | In Today's Workout | on August 7, 2008

    Julie clowning with Coach Burgener at Oly Lift Cert WOD: Happy 43rd Birthday to Don O.!!!   43 rds for time 1 Tire flip Jump in/Jump out 50 m sprint Rest 5 mins Run a mile for time Say thank you morning Crew for this!! ***The scale down of this WOD is to do as many as you […]

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  • Posted: 8/6/2008

    By admin | In Today's Workout | on August 6, 2008

    See Simon swing. WOD:  "Nancy" 5 rounds for time… 400m sprint 15 overhead squat (95lbs – m/65lbs – f)

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  • Posted: 8/5/2008

    By admin | In Today's Workout | on August 5, 2008

    You can use these numbers to determine your ranking in the CF world. Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165 322 560 672 906 1149 181 348 604 […]

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  • Posted: 8/4/2008

    By admin | In Today's Workout | on August 4, 2008

    On the Main Site: Dawn demos the ring dip at the Gymnastics Cert at CF Cherry Point-http://media.crossfit.com/cf-video/CrossFitTucker_DipsBandsSupport.wmv CFW athlete. WOD: CF "Total" 1 rep max of… Deadlift Shoulder Press Back Squat For time:  3 rounds of… 15 knees to elbows 15 ghd back extensions 15 ghd sit ups  5 burpees

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  • Posted: 8/3/2008

    By admin | In Today's Workout | on August 3, 2008

    I hope you all are having a good weekend!  See ya tomorrow.  

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  • Posted: 8/2/2008

    By admin | In Today's Workout | on August 2, 2008

    Josh and Darren with the kids from The Childcare Network Summer Program.  CFW’s child program can help you get your little one interested in fitness get them a jump start on a healthier, more active life. Congrats to our top performers on "Helen" yesterday.  Hamid with a 7:16 and to Dawn with a 10:56 both were as […]

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  • Posted: 8/1/2008

    By admin | In Today's Workout | on August 1, 2008

    ***Scott over at Tydes Restaurant in Lumina Station gave us two $50.00 gift cards.  So the top performances, male and female, in tomorrow’s WOD will each get one.  Tydes is only two months new, and has one of the best menus (and prices!) in Wilmington.  We recommend them highly.    Jennifer S. letting the heavy bag have it.  Jennifer and her husband, Jason, are […]

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  • Posted: 8/1/2008

    By admin | In Today's Workout | on August 1, 2008

      WoD:  Snatch: 1 – 1 – 1 – 1 – 1 Overhead Squat: 5 – 5 – 5 Snatch Grip Deadlift:  5 – 5 – 5 As many rounds as you can in 5 mins of… 5 get down get ups 5 knees to elbows

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  • Posted: 7/31/2008

    By admin | In Today's Workout | on July 31, 2008

    ***Scott over at Tydes Restaurant in Lumina Station gave us two $50.00 gift cards.  So the top performances, male and female, in tomorrow’s WOD will each get one.  Tydes is only two months new, and has one of the best menus (and prices!) in Wilmington.  We recommend them highly.      Self Defense clasess with Aaron (Sensei).  Details coming soon.  Check out this article in The Star […]

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  • Posted: 7/30/2008

    By admin | In Today's Workout | on July 30, 2008

    Check out the main site…  Peter and Julie are famous!  And my post on MUs (functional vs. specific exercises) is, as expected, elliciting a response in the comments section.  Check it out…  http://www.crossfit.com/cf-affiliates/ Brian M. on Pose Running: http://media.crossfit.com/cf-video/CrossFitEndurance_WhyPose.wmv   Joel S. does the heavier than "Heavy Fran" on Monday.  12 – 8 – 5 reps of 185lbs […]

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  • Posted: 7/29/2008

    By admin | In Today's Workout | on July 29, 2008

      Brian M. on Pose Running: http://media.crossfit.com/cf-video/CrossFitEndurance_WhyPose.wmv Aaron T. sends his regards from the sandbox.  Happy Hunting fellas. Happy Birthday Dede!  If I had known it was your b-day we would have changed it to the Filth Forty-one!!   WOD: "The Filthy Fifty"  For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, […]

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  • Posted: 7/28/2008

    By admin | In Today's Workout | on July 28, 2008

      Check this out: http://media.crossfit.com/cf-video/CrossFitEndurance_WhyPose.wmv Why do CrossFitters so adore the Ring Muscle Up?  The simplest answer I’ve come up with is… It’s difficult.  A ring muscle up is hard to do.  And CrossFitters are driven by challenge.  The ring muscle up is certainly challenging, but is it really functional?  If we define a functional exercise as a movement or movements that we […]

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  • Posted: 7/27/2008

    By admin | In Today's Workout | on July 27, 2008

    Yesterday’s WOD was tough.  It was hot and the girls’ weights were not scaled.  Debbie, Eva, and Jenna flipped the donuts for the first time.  And then it rained… Jeremy, Eric, Peter, and Julie waited a bit later in the day…  NC in the summer.  A chance of afternoon showers!  Who does this on a Saturday????   What are you doing on Sunday?  […]

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  • Posted: 7/26/2008

    By admin | In Today's Workout | on July 26, 2008

      Jason B. wanted to show all the girls that have made the 36" box what’s up…       48" box jump.  Nice. WOD: 4 rounds, for time… Run 400m w/ 50lbs sandbag 3 "jump in, jump out" tire flips 1 rope climb 20 sledge swings 5 burpees

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