Today’s Workout'S ARCHIVE

  • Posted: 9/2/2009

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

    Wednesday: CFW will be closed on Monday, 7 September for Labor Day   Randy sandbagging the run. WOD: Front Squat  2 – 2 – 2 – 2 – 2   5 rounds for time… 12 DB "criss-crossded" deadlift (45lbs DB – M / 35lbs DB – F) 15 push ups   *Crossed up deadlifts – dumbbell starts […]

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  • Posted: 9/1/2009

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

    Tuesday: CFW Team Competition This Monday, 7 September, we’re kicking off the Team Competition.    Here’s how it’s going to work… ·        4 person teams (3 male / 1 female) drawn randomly, this Saturday 5 September, from those who sign up. ·        Three workouts per week will be scored… Monday, Wednesday, and Friday’s. ·        Individual’s […]

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  • Posted: 8/31/2009

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

     Monday:   More about milk and milk subs:  http://www.fitnessspotlight.com/2009/08/24/nutrition-milk-milk-substitutes/     No  comfort…  Alone, not expecting support and with no one to cheer or motivate her, Emily does Friday’s WOD on Sunday afternoon.  WOD: snatch grip deadlift  1 – 1 – 1 – 1 – 1 5 rounds for time… 5  clean to thruster (135lbs-M / 95lbs-F) 100 […]

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  • Posted: 8/30/2009

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

    Sunday:   Jon Gilson on the mechanics of it all… http://www.againfaster.com/articles/coaching-101-center-of-gravity-area-of-base-and-torque.html   Laura DeMarco on Laura Demarco… http://robbwolf.com/?p=710   Dr. Mike Eades on… pick something on his site and read it… http://www.proteinpower.com/drmike/   CFW Challenge…      Next week we’re going to start a challenge…  a competition, if you will.  It’s going to be team event, […]

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  • Posted: 8/29/2009

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

    Saturday: We have tickets to Main Streeet Brewery showing of the UFC fight tonight for the top finishers of yesterday’s wod…   Men – Ilario, Daniel, Will, and Matt H. Women – Meredith, Taylor, Maria, Amy Ilario’s B-day fun…    WOD:  Your choice of one of the following three… 1.) Make up Friday’s WOD   2.) run 1 mile […]

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  • Posted: 8/28/2009

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

    Friday:   Tomorrow night – UFC at Main Street Brewery in Mayfaire. CFW has a section reserved. Main Street kindly donated tickets to CFW for our previous patronage. Those tickets will be given to the top male and female performers on today’s WOD.   “Compromise is never anything but an ignoble truce between the duty […]

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  • Posted: 8/27/2009

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

    Thursday:   Ok…  I was going to wait until Ilario’s Birthday to unveil CFW’s new, exciting, and very effective new equipment.  It seems our great new piece of equipment is in such high demand, especially among CF Affilitates, it is on back order.  I just couldn’t wait any longer to introduce this thing and have […]

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  • Posted: 8/26/2009

    By admin | In Today's Workout | on August 26, 2009

    Wednesday: Eating Paleo is diffifcult?  It’s hard to maintain?   It’s no where near as difficult as it used to be! Post your experiences and/or successes with eating Paleo.  If you haven’t tried it, post your reasons for not. WOD: Push Press  5 – 4 – 3 – 2 – 1 – 5 *Max effort for […]

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  • Posted: 8/25/2009

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

    Tuesday: Taylor and Ron Crossfit in Aruba. WOD: Overhead Squat  5 – 5 – 5 – 5 – 5 For time… Run 800 meter 30 wall ball – 10ft target (14lbs – M / 10lbs – F) 20 box jump (28" – M / 24" – F) 10 pull up (CTB) Row 500m 15 wall […]

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  • Posted: 8/24/2009

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

    Monday: WOD: 4 rounds for time… 10 handstand push up  5 deadlift (315lbs – M / 225lbs – F)  

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  • Posted: 8/23/2009

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

    Sunday: Happy Birthday Amy! Yesterday at CFW… Brian cools off. Angela, Mark, and Ginny Amy Debbie Julia’s birthday party castle. Julia’s B-day cake. Taylor’s art always impresses…  possibly the most bad**s cake ever! Animal abuse.   

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  • Posted: 8/22/2009

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

    Saturday:  Happy Birthday Julia and Rachel!   Get healthy soon to Grace, Walt, and Matt.  We hope you heal up quickly!  Loading the Lifts… Yesterday, Maria posted a question in the comments regarding how to load the lifting workouts.  A typical strength development workout, like yesterday’s back squat, is posted with the number of sets denoted […]

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  • Posted: 8/21/2009

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

    Friday:   Mere gets her first bar muscle up! WOD:  Back Squat  5 – 5 – 5 – 5   For time… 10 sumo deadlift high pull (95lbs – M / 65lbs-F) 10 deadlift (95 / 65) 10 knees to elbow 10 push press (95 / 65) 10 thruster (95 / 65) 10 push up […]

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  • Posted: 8/20/2009

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

    Thursday: Tonight, at 7pm, Dr. Eric McGraw of Active Care Chiropratic will be at CFW for a no cost clininc on injury prevention, rehab and Active Release Techniques.  His discussion will center around the benefits of long term care and longevity in relation to athletic performance.  Dr. Mcgraw will speak for approximately 20 minutes and then make himself available […]

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  • Posted: 8/19/2009

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

    Wednesday: CFW on vacation. Julie G. at Chicen Itza WOD:  4 rounds for time… 10 snatches* (95lbs-M / 65lbs-F)  Run 400m *These are full snatches.  The sub is power snatch and complete the OHS.  

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  • Posted: 8/18/2009

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

    Tuesday: This Thursday, August 20th, at 7pm, Dr. Eric McGraw of Active Care Chiropratic will be at CFW for a no cost clininc on injury prevention, rehab and Active Release Techniques.  His discussion will center around the benefits of long term care and longevity in relation to athletic performance.  Dr. Mcgraw will speak for approximately 20 minutes and then […]

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  • Posted: 8/17/2009

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

    Justin – 51" box jump   WOD:  8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of each for time… clean & jerk (205lbs-M / 115lbs-F) weighted pull ups (25lbs-M / 10lbs-F)   

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  • Posted: 8/16/2009

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

    Sunday   So much good stuff already in August.  CFW is thriving and only getting better!  Thanks for the effort and drive… it makes CFW what it is.    Sadly, Dave and Kathleen’s last day was Friday.  Good luck guys, we’ll miss you.  See you when you visit.   Too funny… Matt carried plates to the office […]

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  • Posted: 8/15/2009

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

    Saturday   Some photos are just cool…  Fitz somewhere in the 100 pull up set of "Angie"   CrossFit WOD: 5 rounds for time… 3 deadlift (315lbs-M / 225lbs-F) 5 pull ups 5 ring dips   Weightlifting WOD: Snatch – 1 rep max Clean & Jerk – 1 rep max  

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  • Posted: 8/14/2009

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

    Friday Josh familarizes Lindsay with the stick figures and white board during her intro.   CrossFit WOD:  "Angie" For time… 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  Complete each exercise before moving on to the next.   Weightlifting WOD: Snatch – 55% x 2 x 1, 65% x 2 x 1 Jerk – 65% x 1 x […]

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  • Posted: 8/13/2009

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

    Thursday Thursday, August 20th (one week from today) at 7pm, Dr. Eric McGraw of Active Care Chiropratic will be at CFW for a no cost seminar on injury prevention and care, rehab and Active Release Techniques. For more information on Active Release, go to  www.activerelease.com    Joel – Turkish Get Ups CrossFit WOD: upright row  5 – […]

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  • Posted: 8/12/2009

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

    Wednesday: Today’s Jill’s day!    Jeremy Snatches   CrossFit WOD: Back Squat  20 – 20 – 20   Tabata push ups – 8 rounds (4 minutes)  20 seconds push ups 10 seconds hold in plank   Weightlifting WOD: Heaving Snatch Balance – 55% x 1 x 5 Snatch – (70% x 1, 80% x 1, 70% x […]

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  • Posted: 8/11/2009

    By admin | In Today's Workout | on August 11, 2009
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    Tuesday Wilkes Weightlifting at CFW – http://www.youtube.com/watch?v=GrDJ197LCpY   Yesterday’s 300 point FGB for time put even the toughest of tough on the floor.    CrossFit WOD: Shoulder Press – heavy single Jerk (split or push, your choice) – heavy single   Run 400m rest the time it takes Run 400m   Weightlifting WOD:  Class 7pm    

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  • Posted: 8/10/2009

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

    Monday Happy Birthday Don! Mere plays with handstands. CrossFit WOD:  "For Time Fight Gone Bad" 3 rounds for time… 20 wall ball shots – 10ft target (20lbs-M / 14lbs-F) 20 sumo deadlift high pulls (75lbs-M / 55lbs-F) 20 box jumps (20"- M & F) 20 push press (75lbs-M / 55lbs-F) Row 1 minute Rest   […]

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  • Posted: 8/9/2009

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

    Sunday Intensity Main Entry: in·ten·si·ty Pronunciation: \in-ˈten(t)-sə-tē\ Function: noun Inflected Form(s): plural in·ten·si·ties Date: 1665 1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling 2 : the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)   […]

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  • Posted: 8/8/2009

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

    Saturday   CrossFit WOD:  For time… 3rds of… 20 ghd sit ups 10 clean (95lbs-M / 65lbs-F)       Rest 3 minutes  3 rds of… 20 reverse wall ball shots – 10ft target (20lbs-M / 14lbs-F) 10 push press (95lbs-M / 65lbs-F)   Weightlifting WOD: Class at 2pm  

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  • Posted: 8/7/2009

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

    Friday:   Cindy and Bill play together. CrossFit WOD: OHS  5 – 5 – 5 – 5 Front Squat  5 – 5 – 5 – 5   Weightlifting WOD: Snatch – (70% x 1) + (2 OHS) x 4 Clean – 75% x 2 x 3  Jerk – 60% x 2 x 3        

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  • Posted: 8/6/2009

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

    Thursday:   Clair warming up to 365lbs, 5 for 5   CrossFit WOD: Turkish Get Ups – 10(5L/5R) – 10 – 10 *Use barbell to increase benefit 2 Handstand Plank – hold as long as possible 2 Pull Up hold – chin above bar for as long as possible   Weightlifting WOD: Rest Day

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  • Posted: 8/5/2009

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

    Wednesday: The Beach Workout is cancelled.  The jellyfish are too bad to swim. New CrossFit Wilmington Info / Schedule / Fees page: http://crossfitwilmington.com/info.asp *Fee increases are for new members joining on/after 27 July 2009.   Brad gives a new meaning to lunch break.     CrossFit WOD: As many rounds as possible in 25 minutes of… 3 […]

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  • Posted: 8/4/2009

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

    Tuesday:   Like father…  like son! Josh and Nathan split.   CrossFit WOD: Deadlift  5 – 5 – 5 – 5 – 5 Shoulder Press 8 – 8 – 8 – 8 10 rope climbs 50 ghd sit ups (slow and controlled / split up into sets as needed)   Weightlifting WOD: Class at 7pm  

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