Today’s Workout'S ARCHIVE

  • 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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  • Posted: 12/17/2008

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

        Sibling rivalry…  Ellen and Elizabeth L. go at it yesterday.  Welcome home for the holidays Ellen!   WOD: For time…  Booch’s Ladder  (from www.crossfitames.typepad.com) 100 Squats 90 Double Unders 80 Push Ups 70 Sit Ups 60 Jumping Pull Ups 50 Thrusters (Guys 65#/Girls 45#)  40 Back Extensions 30 Box Jumps (Guys 24"/Girls 20") […]

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  • Posted: 12/16/2008

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

      Intro to Proper Feeding – Thursday, 18 Dec 7:30pm Cost – $30.00 or a class   POSE technique Running Clinic – Saturday, 20 Dec 10:00am – 11:00am Cost – $20.00 or a class  On Saturday, instead of an Olympic lifting class, we’re going to do a running clinic.  Covered will be the POSE techniques and […]

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  • Posted: 12/15/2008

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

      Taylor – sledgehammer swings. WOD: Squat Thrusters:  2 – 2 – 2 – 2 – 2 3 rounds for time… 10 sandbag clean & jerk 10 knees to elbows

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  • Posted: 12/14/2008

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

    This week. The Intro to Proper Feeding Class next run is Thursday night at 7:30.  Intro to Proper Feeding – Thursday, 18 Dec 7:30pm. On Saturday, instead of an Olympic lifting class, we’re going to do a running clinic.  Covered will be the POSE techniques and drills and how to best implement running and endurance training (with CF Endurance WODs) with […]

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  • Posted: 12/13/2008

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

      Happy Birthday Elizabeth L.!!! Today: Oly Lift Class covering the Jerk – 1:00p  $20.00 or a class Intro to Proper Feeding Class – 3:30p  $30.00 or a class   Gene B. get’s pulled into one of Joel’s KB workouts.  Three weeks of CFW and Paleo/Zone eating and Gene has lost 15lbs.  Congratultions Bro!! WOD:  5 […]

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  • Posted: 12/12/2008

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

    On Saturday we’re having another Olympic Lifting Class at 1:00.  The class will last about 2 hours.  This time we’re focusing on and training the Jerk.  Going overhead requires balance, coordination, and skill not easily mastered.  CrossFit more often Rx’s the Push Jerk, an easier version of the Jerk.  On Saturday we’ll cover the split […]

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  • Posted: 12/11/2008

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

    Thank you very much to you that came to the class last night.  It went quite a while longer than expected…  the last of you left a little after midnight.  I didn’t intend to go so in depth on the disease and hyperinsulinemia stuff.  The most important part of the class was the Paleo (what to) and Zone (how to) eating.  So I apologize to you […]

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  • Posted: 12/10/2008

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

     Our nutrition class, Introduction to Proper Feeding, is tonight at 7:30. This class is a compilation of my experiences with feeding over the years, not just a copy of Robb Wolf’s seminar we attended over weekend.  While Robb’s stuff is awesome and I reccommend it to everyone, it’s only part of the information.  I also factor my own experiences of training and eating in preparation for […]

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  • Posted: 12/9/2008

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

    If you are attending the Intro to Proper Feeding Class, and you should, Google, print, and bring with you Crossfit Journal 21 and a tape measure (soft, sewing type).   Vi Diamond (owner, Salt Lake City CF) lays in the yard of a "familiar" place after a WOD. WOD: Front Squat  5 – 5 – 5 […]

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  • Posted: 12/8/2008

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

      Kelly and Andy (owner, CF Charlotte) stopped by Friday evening for a WOD.  We were the last stop on their tour of NC CF’s from Charlotte to Cherry Point enroute to the Nutrition Cert on Saturday.   WOD: Strength/Power Conditioning  -Clean (90% – m / 75% – f) of bodyweight   2 – 2 – 2 – 2 -Push Jerk (80% all) of […]

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  • Posted: 12/7/2008

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

    Read! Ok Guys,       Again, I’m sorry for posting so this up so late.  I’m trying to get caught up from being gone all week.       So Julie and I attended Robb Wolf’s Nurtition Cert yesterday at CrossFit Cherry Point… a big thanks to Mac and Jose for having Robb and hosting the cert.        The […]

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  • Posted: 12/6/2008

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

    WOD:  "Cindy" As many rounds as possible in 20 minutes of…  5 pull ups 10 push ups 15 squat

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  • Posted: 12/5/2008

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

    Happy 53rd Guy!    WOD:  1 round for time… 53 reverse wall ball shot (20lbs 10ft – m / 14lbs 10ft -f) 53 wall ball shots (20lbs & 10ft / 14lbs & 10ft – f) 53 box jumps (24 – m / 20 – f) 53 knees to elbows 53 sledge hammer swings, right (10lbs […]

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  • Posted: 12/4/2008

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

    WOD:  Clean (135 – m / 95 – f)  Do 1 rep the first minute on the minute, 2 reps the second minute on the minute, and so on and so forth until failure.

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  • Posted: 12/3/2008

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

    The bad**s women of CF…  showing weak-minded, Cosmo-reading women* everywhere that pullups are something women can do. Wod: Push Press:  3 – 3 – 2 – 2 – 1 – 1 3 rds for time… 30 GHD Sit Ups 30 push ups Run 400 m *No offense intended of course.  But most lazy people are easily […]

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  • Posted: 12/2/2008

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

      Yesterday’s Fran showed some great results. WOD: As many rounds as possible in 15 minutes of… 3 handstand push ups 5 box jumps (28" – m / 24" – f) 5 reverse wall ball shots (m – 20lbs & 10ft target / f – 16lbs & 9ft target) 

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  • Posted: 12/1/2008

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

    Does your form on the basic lifts suck?  Still coming up on your toes on presses?  Can’t squat all the way down? Does your butt come up too high in the deadlift?  And how about those Cleans? Our Introduction to CrossFit course is required to join CF Wilmington.  The Intro Course teaches proper form and technique […]

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  • Posted: 11/30/2008

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

    Say goodbye to November.   Now let’s make December a month serious focus and gains.  Focus on correcting and maintaining your form and diet.  And then witness the improvement in your gains. If you are one of the earlier members that did not do our introduction/foundation class, consider doing it now.  If you did it and it’s been awhile, do it again.  The […]

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  • Posted: 11/29/2008

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

    Olympic Lifting Class – Today at 1:00p we’re offering an Olympic Lifting Class.  Beginning with the Snatch and progressing to the Clean and Jerk, we’ll break the movements down and focus on correct technique.  The Olympic lifts are the most complex movements and, in turn, payoff big returns on coordination, strength, and power.  The cost is […]

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  • Posted: 11/28/2008

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

     We’re closing up at 6pm today. Get in here and knock this thing out!!! After that crap you ate yesterday, you know you need to! WOD:  For time… 5 box jumps (28" – m / 24" -f) 2 rope climbs (no feet is rx’d) 3 Deadlift (225lbs – m / 155 – f) run 800m 20 […]

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  • Posted: 11/27/2008

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

    Happy Thanksgiving! We’re closed today.  See you tomorrow. Tomorrow we’re closing at 6 pm.  All you guys in Iraq, Afghanistan, and other dirtholes, have a good holiday, we’re thinking about you.  Enjoy your KBR turkey fellas.   Lindsay D. – Alternating knees to elbows Olympic Lifting Class – This Saturday at 1:00p we’re offering an Olympic […]

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  • Posted: 11/26/2008

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

    We’re closed tomorrow for Thanksgiving.  Have great holiday!!  See you Friday. Olympic Lifting Class – This Saturday at 1:00p we’re offering an Olympic Lifting Class.  Beginning with the Snatch and progressing to the Clean and Jerk, we’ll break the movements down and focus on correct technique.  The Olympic lifts are the most complex movements and, […]

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