Today’s Workout'S ARCHIVE

  • Posted: 1/17/2009

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

     Check this out…  http://www.goodexperience.com/broken/i/04/02/america-fitness-s.jpg   JJ (on air), Gene, Dana, and Laura knocking out last Saturday’s WOD. WoD: 1 round on the minute, every minute for 20 minutes 5 box jumps (20"-m&f) 5 push ups 3 pull ups

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  • Posted: 1/16/2009

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

      Guerilla Fitness/CF Montclair on chalk.  Word.   WOD: TGIF?  5 rounds for time… deadlitft high pull (115lbs-m / 75lbs-f) run 400 meters

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  • Posted: 1/15/2009

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

     CROSSFIT WILMINGTON is one year old!!  Thank you to everyone for helping make it such an experience.  A special thanks to those of you that have been here since day one!!    Front Squat  5 – 5 – 5 – 5 (Goal: all sets & reps w/ BW) Core work (for completion) Complete 6 (3L […]

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  • Posted: 1/14/2009

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

    Recipes… http://mypaleokitchen.blogspot.com/ http://www.thepaleodiet.com/index.shtml http://nikkisblogspot.com/wp-content/uploads/2008/10/paleo_breakfast_recipes.pdf http://www.marksdailyapple.com/snack-solutions-primal-alternatives-for-non-primal-snacks/ What to eat…  How to eat…  When to eat it…  Where to find resources (such as the links above)…  contact Julie and sign up for our Nutritional Counseling Program.    Jarod finds out why his Dad hates Burpees!   WOD: One legged DB deadlift  5/5 – 5/5 – 5/5 – 5/5 One armed push […]

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  • Posted: 1/13/2009

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

      Yeah, you read it right…  two "girls", one WOD.   "Elizabeth"   21 – 15 – 9 reps for time of… Clean (135lbs-M / 85lbs-F) ring dips Rest 3 minutes. "Fran"  21 – 15 – 9 reps for time of… thruster (95lbs-M / 65lbs-F) pull ups

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  • Posted: 1/12/2009

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

       Stop eating Soy! – http://www.modernforager.com/blog/2007/11/16/ditch-the-soy/     Meredith Showing off Her Boo Boo. Work. Happy Belated Bday Chris!  Overhead Squat – max it     5 rounds for time…        20 GHD sit up      20 GHD back ext      20 push ups Yeah Chris, Matt busted you out on not telling us it was you’re b-day. In […]

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  • Posted: 1/11/2009

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

      CFW Nutrition Counseling Obviously our CrossFit program produces measurable results.  However, no fitness program can fulfill its potential without proper nutrition and feeding.  Our Nutritional Counseling Program is a weekly session that includes detailed explanations of our recommended feeding plan, how to get started, and how to implement the plan in a realistic, practical manner. Daily routine and […]

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  • Posted: 1/10/2009

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

      Need we say anymore?! What are big brothers for? To push each other.. Workout of the Day:  For time… 50 KB swings (12kg) 50 puh press (45lbs) 50 sledge swings (10lbs) 50 dumbbell thrusters (15lbs) 50 box jumps (20") 800 meter run    

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  • Posted: 1/9/2009

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

        Josh shows us how not to climb down the rope.    Tabata – 8 rounds of 20 seconds of work and 10 seconds of rest. push press (115lbs-m / 75lbs-f) *use racks rest exactly three minutes sumo deadlift high pull (115lbs/75lbs) Tally total number of reps.  Post total.

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  • Posted: 1/8/2009

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

      Parents and expecting parents – http://weightoftheevidence.wordpress.com/2008/08/08/feeding-infants-fructose/   Kat doing her last intro.. Welcome to the CFW Family   WOD:  20 rope climbs for time    

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  • Posted: 1/7/2009

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

      "Don’t sweat the small sh*t" http://www.modernforager.com/blog/2008/12/15/why-worry-about-the-little-things-when-the-big-things-arent-in-place/     Welcome to CF Wilmington Diego. WOD: 1 Turkish get up + 1 OHS   3 – 3 – 3 – 3 (each arm) Thrusters 4 sets of max reps (185lbs-m / 95lbs-f) – Rest 2 minutes between sets 20 handstand push ups  

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  • Posted: 1/6/2009

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

      Reading for the ladies (and for you guys that have ladies you love)… Milk and Ostioperosis – http://www.modernforager.com/blog/2008/05/08/milk-does-it-do-a-body-good-part-1-calcium-and-osteoporosis/ Breast Cancer / Insulin link – http://www.drbriffa.com/blog/2009/01/01/high-insulin-levels-linked-with-enhanced-breast-cancer-risk/   For time… 30 BW deadlift 20 1/2 BW shoulder press 10 weighted pull ups (45lbs – m / 25lbs -f) 10 Box Jumps (36" – m / 28" – f) […]

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  • Posted: 1/5/2009

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

      Morons elect morons:  http://weightoftheevidence.wordpress.com/        WoD: "Helen" – 3 rounds for time… run 400m 21 kettlebell swings (24kg – m / 16kg – f)  12 pull ups  

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  • Posted: 1/4/2009

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

         Having a good weekend?  We hope so!            Tomorrow is the first Monday of 2009…   now what?  Mondays are usually the day that people plan on starting something new.  So it’s an easy assumption tomorrow, the first day of the first full week of 2009, will be many peoples’ day for kicking […]

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  • Posted: 1/3/2009

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

      For the visual learner – http://weightoftheevidence.wordpress.com/2008/09/25/a-picture-worth-1000-words/   Cinnamon in your tea and coffee? http://www.medicalnewstoday.com/articles/41026.php Just another day in the park for Breck!   WOD: 5 rounds for time… row 1000 meters 10 alternating knees to elbows (5 right knee to left elbow / 5 left to right) 20 air squats  

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  • Posted: 1/2/2009

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

     Why are energy drinks(most with high sugar content)  so popular?http://www.modernforager.com/blog/2008/03/04/pondering-energy-drinks-and-the-fatigue-of-a-nation/   Just another day inthe park for Breck. WOD:  9 rounds for time of… 9 Kettle Bell Swings 9 Box Jumps (24"- m / 20"- f) 9 Pull Ups 9 Wall Ball Shots (m – 20lbs / 12ft,  f – 16lbs / 10ft) 9 Deadlifts (m – 135 […]

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  • Posted: 1/1/2009

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

    We’re Closed today. Happy New Year! _____________________________________________________________  Change has come to America!        We’ve been hearing about all the change that’s coming.  No one cares about what the change is going to be, just that there’s a promise of change.  So the world is now going to be better, right?  Whatever…        Regardless of your […]

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  • Posted: 12/31/2008

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

    WOD: For time… 50 squats 20 pull ups 10 push ups 40 squats 10 pull ups 20 push ups 30 squats 5 pull ups 30 push ups 20 squats 5 pull ups 40 push ups

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  • Posted: 12/30/2008

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

    Darren, Matt H, and Meredith taking a breather on the 4th rd.  Easy day… maybe it will be 8 rounds next time. WOD: One armed DB push press: 5 – 5 – 5 (each arm) Front Squats: 3 sets of as many reps possible with BW For time: 150 KB swings (24kg – m / […]

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  • Posted: 12/29/2008

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

         Just some of of the CFW family who came out to fight…   WOD:  FIGHT GONE BAD CHAMPIONSHIP BOUT 5 rounds, 1 minute each for max points (reps/cal) of… wall ball shot (m – 20lbs/10ft, f – 14lbs/9ft) sumo deadlift high pull (m-75lbs, f-55lbs) box jump (20" for all) push press (75lbs, 55lbs) row […]

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  • Posted: 12/28/2008

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

      We’re opening up today to run a special, end of the year/sending off Tony  WOD.  Come out from 2:00 – 5:00 this afternoon and join us.   WOD:  FIGHT GONE BAD CHAMPIONSHIP BOUT 5 rounds, 1 minute each for max points (reps/cal) of… wall ball shot (m – 20lbs/f – 14lbs, 10ft for all) sumo […]

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  • Posted: 12/27/2008

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

      WOD:  Snatch:  1 – 1 – 1 – 1 – 1 Back Squat:  3 – 3 – 3 – 3 3 rounds for time: 10 (5L/5R) lateral jumps (over med ball) 10 pull ups 20 double unders 20 (10L/10R) punch press (m-bar + 50lbs / f-bar + 25lbs) videos: Aimee – 83kg Snatch: http://www.aimeeanaya.com/gallery/video/snatchAimee83-1.mov http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv http://media.crossfit.com/cf-video/CrossFit_BurgSnatchThreePulls.wmv […]

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  • Posted: 12/26/2008

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

       The 2008, CrossFit Wilmington  Fight Gone Bad CHAMPIONSHIP BOUT We wanted to end the first year of CFW and send Tony off proper with a great workout…   So on Sunday and Monday, we’ll be running a 5 round FGB.  Sunday’s time is from 2 – 5pm.  Monday will be regular hours.   The last […]

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  • Posted: 12/25/2008

    By admin | In Today's Workout | on December 25, 2008

    Happy Holidays Everyone! All you guys and girls** that are overseas and/or away from family and loved ones this season, make the best of it and celebrate in whatever way you can.  Be safe, we’re thinking of you.  **If you’re a contractor and you opted to deploy for the Christmas bonus, disregard…   you did it to yourself!!!  Hahaha.  […]

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  • Posted: 12/24/2008

    By admin | In Today's Workout | on December 24, 2008

     We are closing early today.  Close at 4pm.  Get in here! Saturday in the park was fun stuff…  thanks for coming.  Lia – tire flips WOD: Transformers (from CrossFit Jax) 10 rounds for time of… 1 clean (225lbs) 3 muscle ups (or 1 muscle up = 3 pull ups / 3 ring dips) 4 handstand push ups […]

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  • Posted: 12/23/2008

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

    WOD: No time componet today.  Just completion.  Row 3200 meter at 80% 20 ab roll outs 20 (10L / 10 R) one legged back extensions one armed dumb bell snatch 3 – 3 – 3 – 3 5 mid thigh or higher box jumps   *Don’t over do it today…   it’s recovery from yesterday’s monster and tomorrow’s is going to […]

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  • Posted: 12/22/2008

    By admin | In Today's Workout | on December 22, 2008
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    Paleo – A basic explaination on YouTube: http://www.youtube.com/watch?v=vnGNZ6RDjlg     WOD:  Monday Mini-challenge. There are three categories…   1, 2, 3.  Each category is scaled.  1 is most difficult and scaled down to 3.  The categories are designated by assigned color.  You select the category that properly fits your fitness level.  Post your results in your […]

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  • Posted: 12/21/2008

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

      This past week was great.  The energy at the gym was awesome and so many have seen such great improvements.  Keep it up!      Tomorrow’s WoD will be a mini-challenge of shorts…  it’ll consist of a max effort strength exercise or two, a short WoD, and a longer more stamina based WoD.  Expect […]

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  • Posted: 12/19/2008

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

    On next Sunday, 28 Dec and Monday 29 Dec we’re running a Championship Bout of Fight Gone Bad.  What better way to end 2008 than a 5 round FGB?  We’re running it for two consecutive days to give everyone a chance to do it.  We’re inviting every CF’er within driving range and giving them an […]

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  • Posted: 12/18/2008

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

     Tonight is the last "Intro to Proper Feeding" class before the holidays.  If you haven’t made it to one of the other two, come tonight.  Bring your wife or husband, Mom, Dad or anyone you’d like to see eating healthier.  Nutrition and feeding is the foundation of good health.  You can CrossFit, bike, run, swim, […]

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