Today’s Workout'S ARCHIVE

  • Posted: 5/13/2009

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

     Wednesday:  Chanelle get’s her first Muscle Up!   More Paleo propaganda:   Still a skeptic about Paleo feeding?  So many people believe, as I once did, that as long as I workout I can eat whatever I want.  Fitness and work capacity does not equate to better health.  Try the Paleo diet for one […]

  • Posted: 5/12/2009

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

    Tuesday: A few drinks? …glass of wine? …Julie’s margaritas?   Olympic Lifting Seminar     Raj – Deadlift 405 – 5 x 5   Snatch:  1 – 1 – 1 – 1 – 1  For time: 100 kettlebell swings (16kg-M / 12kg-F) 100 ghd sit ups

  • Posted: 5/11/2009

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

    Monday: This Friday and weekend our hours will be modified.  Friday, 15 May:  Closed Saturday, 16 May:  10am – 1 pm Sunday, 17 May:  1pm – 3pm CrossFit’s model of fitness general by design.  We develop all facets of athletecism by simply training them all.  But what is fitness?   Olympic Lifting Seminar Info and Registration:   […]

  • Posted: 5/10/2009

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

     Happy Mother’s Day!  CrossFit Moms… So now, on playgrounds all over, kids are saying "Oh yeah?  Well my Mom can deadlift more than yours!" 20,000…      For anyone who has ever done any endurance sports, you know the kind of thoughts that creep into your mind after an hour or so on the road. Your breathing […]

  • Posted: 5/9/2009

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

      There’s an overwhelming amount of research showing the damaging affects LSD training has on our body’s immune, endocrine, skeletal, and nervous systems. Even better, becasue I prefer quantifiable comparisons, we see that some of our fastest run times are not the runners or endurance athletes.  I know what you’re saying…  we don’t run long distances.  […]

  • Posted: 5/8/2009

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

    Joel’s finally home…  welcome back Bro.   Now that’s chest to bar!  Brian doing "Helen" at CF Coastal’s 1 Year Annie’ Celebration. If you didn’t do yesterday’s WOD, do it today, not "Cindy".  "Cindy" – As many rounds as possible in 20 minutes of… 5 pull ups 10 push ups 15 squats   "Being weak sucks." […]

  • Posted: 5/7/2009

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

         Julie and Dawn in the new girlie t’s.   CFW’s first member, Kaiden, gets help from Dad on his high pulls.     For time… 2 rounds 5 clean (185-m / 115-f) 10 push ups 2 rounds 5 clean (135-m / 95-f) 10 push ups 2 rounds 5 clean (95-m / 65-f) 10 push ups

  • Posted: 5/6/2009

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

    2009 White Lake Sprint Triathlon Cydesdale Results: Hope For the Warriors 10k Brad, Chris, Debbie, Emily, and Fitz on Saturday. For time… Run 1 mile "incentive" burpees Whatever the minute you finish in, multiply that number x 10 and do that many burpees.  If you finish in the last 30 seconds of the […]

  • Posted: 5/5/2009

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

    Happy Birthday Steve!      Julie spent the last few days on a very well deserved vacation in West Palm. We just started using a new email address to send announcements and updates.  If you didn’t receive emails in the last few days from our "info" address, let us know so we can update our […]

  • Posted: 5/4/2009

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

     Dawn – 145lbs Snatch Congratulations Casey and Jenny! Casey is now Daddy of two boys.  Daniel Taylor Ross was born 1 May a healty 7lbs.  If you did not receive an "updates and announcements" email from our "INFO" email address, please submit an updated email address to the staff.  We’re going to utilize that email address […]

  • Posted: 5/3/2009

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

    Reality, Ideally, and Productivity: Oughtness and Isness. "I refuse to accept the idea that the ‘isness’ of man’s present nature makes him morally incapable of reaching up for the eternal ‘oughtness’ that forever confronts him."  -Rev. Martin Luther King Jr.  The Rev. Martin Luther King, Jr. used the words in his 10 Dec, 1964 Nobel Peace Prize acceptance […]

  • Posted: 5/2/2009

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

      Meredith!   "Iron is full of impurities that weaken it; through forging, it becomes steel and is transformed into a razor-sharp sword. Human beings develop in the same fashion" -Morihei Ueshiba   Take a break!:   3 rounds for time… 26 "jump in, jump out" tire flips 52 sledge swings (26L / 26R) 26 wall […]

  • Posted: 5/1/2009

    By admin | In Today's Workout | on May 1, 2009”>

     Dawn get’s a post on The Combat Athlete: Islam conquers the western world peacefully –  More bad on Soy’s good: Have you seen the Maxim Magazine clip "Who’s that guy?" Rachel, Melody, Jill, and Chanelle do work.   4 sets  of each.  Total reps equals score… max reps deadlift (225lbs-M / 155lbs-F) max reps push […]

  • Posted: 4/30/2009

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

    "The self-confidence of the warrior is not the self-confidence of the average man."  – Carlos Castaneda   Rex, of The Combat Athlete fame, giving the tire some "love" at Catalyst Athletic’s new facility.  Rex has been training at Catalyst with (i.e., getting his butt spanked by) his bud, CF superstuddette, and winner of the 1st […]

  • Posted: 4/29/2009

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

    This Saturday, 2 MAY, Richard Lassell is going to be at CFW offering free spot treatment massage and stretching.  Come in Saturday, knock out your workout, and get a quick treatment from Richard.  See Rich’s website: The "CrossFit Massage".  It’s really no surprise that our crew would find relief from a massage that involves […]

  • Posted: 4/28/2009

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

      Video and pics from our American Cancer Fundraiser    **This Saturday, 2 MAY, Richard Lassell is going to be at CFW offering spot treatment massage and stretching.  Richard is the therapist you’ve heard Steve, Clint, Shawn, Darren, Julie, Myself and others rave about.  He’s the guy that uses the powertools!  Come in Saturday, knock out […]

  • Posted: 4/27/2009

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

    Sugar is good now?       Darren, Josh, and Scott walk in The Relay For Life. A huge thanks to all that helped and participated.     From the SoCal Regionals (Event #1)  6 Rounds for time of: 30 Squats 10 Chest to Bar Pull Ups 5 Power Clean / Anyway Overhead x 155# (105# women) […]

  • Posted: 4/26/2009

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

     How do you get the kids to eat right (Paleo)?  Some say "Just make them, you are the parents.  They will eat what you feed them."  While that may be true to some extent, you might have to be smarter than that…  or should I say them.  The most important part is for you, THE PARENT, to […]

  • Posted: 4/25/2009

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

     Guys, don’t forget, we’re all about you bringing in your friend or family member in to see what this "CrossFit thing" is all about.  We have a "newbie" or trial WOD that will introduce them to what we do without crushing, intimidating, or leaving them so sore they can’t move.  Saturdays and Sundays are the […]

  • Posted: 4/24/2009

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

    Olympic Lifting Seminar / Sept 5 – 6   All,    This is Sean Hawkins, he works with me.  Sean is often referred to as "too nice" to do what we do.  He’s simply just an all around great guy…  one of those guys you meet and within minutes of doing so, you are friends with.  […]

  • Posted: 4/23/2009

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

    CrossFit Wilmington is hosting Olympic Lifting September 5 – 6 For more info and to register, click on the link below    Daniel and Tara (CF Coastal) team up and flip their tire… into a puddle.     Overhead Squat  5 – 5 – 5 – 5 – 5 High Pull (aka upright row)  […]

  • Posted: 4/22/2009

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

    Really Guys?  First hula hoops, now this? 2 rounds for time… 30 Clean and Overhead (135lbs – m / 95lbs – f)  30 Pull ups  

  • Posted: 4/21/2009

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

      Zach, John (CFBWI), Rachel (HQ &CF SanClemente S), Gabe (CF One Spirit), Mere and Dawn. "Fight Gone Bad" Wall-ball: 20 pound ball – 10 ft target Sumo deadlift high-pull – 75lbs  Box Jump – 20" box  Push-press – 75lbs  Row   In this workout you move from each of five stations after a minute. This is a […]

  • Posted: 4/20/2009

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

      Nature creates us all athletes. Snatch –  work up to a heavy single   3 rounds for time…  Sprint 400m 10 clean and overhead (115lbs / 75lbs)  

  • Posted: 4/19/2009

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

      Integrity and Ignorance in the "Fitness" Profession.        A few weeks ago one of Julie’s friends called her to ask about body fat percentages.  She and her training partner had their body fat percentages calculated by their personal trainer. Their trainer told this lady her BF % was 25%, but the other an astounding […]

  • Posted: 4/18/2009

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

        Is one Ilario not enough? Nice work Olympia.  See more of Olympia’s art at   For time…   3 rounds of…  8 deadlift (225lbs – m / 165lbs – f)  5 ring dips 3 rounds of…  10 DB squat thrusters (45lbs – m / 25 lbs – f)  5 pull ups 3 rounds of… 15 kb […]

  • Posted: 4/17/2009

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

    "What goes on around you… compares little with what goes on inside you." – Emerson   Front Squat  8 – 8 – 8 – 8 Work up to a weight that is difficult for eight reps.  That’s your first set!  Complete the remaining 3 sets with that weight.  Rest as needed between sets. 50 rounds for time of… 1 kb swing […]

  • Posted: 4/16/2009

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

      The olympic lifting platforms and power rack. Tools of the trade and symbols of our commitment to strength and power as the foundation of athletic performance. A commitment that shows in our clients’ results.  "The Deck" for time:  Have someone pick and flip your cards. Face cards are 20 reps of each exercise, number cards are the […]

  • Posted: 4/15/2009

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

         We’re not sure who started refering to our CFW clan as a family, but it’s a perfect decription.   Hang Clean – work up to a heavy single As many rounds as possible in 15 minutes of… 5 box jumps (24 – m / 20 – f) 5 ring dips 5 deadlift (185lbs – m / […]

  • Posted: 4/14/2009

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

    Melissa Byers ( on the pullup: I’ve posted a link to Melissa’s stuff before, but I thought this write up right on track.  I’ve always told you guys that the kip pull up and the pull are two entirely different things and that’s why we do both.  It’s a great perspective for women, by a woman, but it’s Melissa’s […]