Today’s Workout'S ARCHIVE

  • 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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  • Posted: 11/25/2008

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

      The Miracle Midget returns!  24" box jump burpees…  ouch.  Welcome back Shawn. WOD:  5 rounds for time… 10 sumo deadlift high pull (95lbs – m / 65 – f) 10 push press (95lbs – m / 65 – f)  5 pull ups  

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  • Posted: 11/24/2008

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

      The paintball crew. WOD: Deadlift  2 – 2 – 2 – 2 – 2 – 2  3 rounds for time… 20 alternating knees to elbows (left knee to right elbow/right knee to left elbow) 20 box jump burpees (24" – m / 20" – f) 10 pull ups

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  • Posted: 11/23/2008

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

         Will Kuenzel talks about bench techniques and form…  Illario listens.  While Scott prepares for his lift.  Actually, we’re not sure what Scott’s doing in this photo…  napping??   If you didn’t attend the seminar yesterday, you missed out.  Will gave us alot of very helpful information.  Numerous attendees PR’d lifts.  Joseline and Bridgette deadlifted 245lbs […]

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  • Posted: 11/22/2008

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

    We’re closed today for the powerlifting seminar.   WOD: Run 3 miles Post your time to comments.

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  • Posted: 11/21/2008

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

    3 rounds for time… 10 handstand push ups 12 pull ups 10 one legged squats (5L / 5 R)

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  • Posted: 11/20/2008

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

    Attn:  We’re closed this Saturday for the Powerlifting Seminar with Will Kuenzel.  There are still a few open slots remaining if you wish to attend.  Please do, you won’t be dissapointed!   Today is Adam’s 27th B-day.  Happy Birthday Adam.  Adam wants to do "Fran" for his b-day, but Adam has been sick all week.  […]

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  • Posted: 11/19/2008

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

       Julie does the CF Coastal WOD, every rep of all sets, as Rx’d.  In the coming weeks, make it your priority to focus on form and the payoff will be tremendous.  Half or partial reps return only nominal gains over time.  There is no "half-fit" here! WOD:  Weighted Pull Ups  5 – 5 – 5 […]

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  • Posted: 11/18/2008

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

     We still have openings for the Powerlifting Seminar this Saturday.  Contact one of our staff or Andrew Smith to reserve your spot.   Happy belated B-day to Scott Smith…   54 yrs yesterday!!   Matt gets some of his b-day WOD ("Linda").  At 240lbs, Matt get the full wrath of Linda!  As Rx’d 40:09.  From CF Coastal… WOD:  8 […]

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  • Posted: 11/17/2008

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

    Don’t forget…  starting today, we’ll be closed from 2:00pm – 3:30pm.    Carl instructing Kevin (CF Stone Bay), Tony, and John (CF Cape Fear) in Myofascial Release/Trigger Point Techniques.  Thanks to Carl and Brian for putting out so much infomation.  The Running and Endurace Cert was worth every penny.  We look forward to incorporating more of their […]

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  • Posted: 11/16/2008

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

    We hope you’re having a great weekend.  Go do something fun!! Joel, Julie, and Endurance Cert attendees listen to Brian’s evals of their running form. We’re learning good stuff from Brian and Carl.  These guys really put the endurance training for into perspective.  We’re looking forward to applying more of the CrossFit Endurance stuff to […]

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  • Posted: 11/15/2008

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

       We’re closed today for the Running and Endurance Certification. The guys at Crossfit Coastal invited anyone that is not attending the Run/Endurance Cert to come to their place for a Saturday WoD.  They run the WoDs at 12:30 and 1:30 as a group.  Go over and meet some of their crew…  training with new people […]

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  • Posted: 11/14/2008

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

     Reminder:  We’ll be closed this Saturday, 15 NOV for hosting the CrossFit Running/Endurance Certification.  Ezekiel and Hunter at CF Coastal extended an invite to everyone not attending the cert to join them for their 12:30p and 1:30p WoDs.  Go over and get a workout with and meet some of their crew.   Dana during yesterdays […]

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  • Posted: 11/13/2008

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

    Happy 14th Birthday Andrew! WOD: 4 rounds, 14 reps of each for time… box jumps (28"-m / 24" – f) push ups reverse wall ball shot – 10 ft target for all (20lbs – m / 14lbs – f) jumping get down / get ups overhead squat (75lbs-m/55lbs – f) one arm sumo deadlift (75/55) 14 […]

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  • Posted: 11/12/2008

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

    Reminder:  We’ll be closed this Saturday, 15 NOV for hosting the CrossFit Running/Endurance Certification.   We’re watching the fight at The Fox and Hound in Mayfaire this weekend.  Join us?  We’re looking forward to seeing Randy fight to keep his belt as the underdog again at 45 yrs old!  His opponet is much and much […]

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  • Posted: 11/11/2008

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

    Update to yesterday’s announcements…  New afternoon hours:  Closed from 2:00p – 3:30p starting on 17 Nov.   All smiles, all the time…  Sarah is Positive Mental Attitude (PMA)! WoD: Back Squat:  5 – 5 – 5 – 5 (70% of your max) 21 – 15 – 9 – 5 reps for time… sandbag clean & […]

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  • Posted: 11/10/2008

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

        Announcements:   We are having Will Kuenzel back for another Powerlifting Seminar! On Saturday, November 22nd, Will Kuenzel, competitive Powerlifter, successful lifting coach, and owner of Energized Fitness Solutions of Columbia, SC will give a seminar centered on deadlift, bench press, and squat technique.  But at this seminar Will shall also focus on […]

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  • Posted: 11/9/2008

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

    We hope you had a great weekend!

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  • Posted: 11/8/2008

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

      Congratulations to Shawn & Meredith Knowles on the birth of their son, Graham Stone.  Here’s older sister, Sophie, holding her baby brother. WoD: "Helen"  3 rounds for time… 400 meter run 21 kettlebell swing (24kg – m / 16kg – f) 12 pull-ups  We’re happy to announce Will Kuenzel will be returning on Saturday, […]

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  • Posted: 11/7/2008

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

          Happy Birthday Darren WoD: 8 rounds of the complex (135-m/95-f)… 2 deadlift 1 clean 2 squat thrusters 1 push press 2 front squat

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  • Posted: 11/6/2008

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

    Hub working on his overhead Squat..       WOD:  1 round For Time… NO RACKS! 1000m Row 9 Shoulder Press (m135/ f75) 750m Row 15 Push Press 500m Row 21 Push Jerk    

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  • Posted: 11/5/2008

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

                 Debbie showing her son that mom still has it.   WoD:  "Cindy"    As many rounds as possible in 20 minutes of… 5 pull ups 10 push ups Air Squats *Post "as rx’d" if (and only if!!!) every pull up is chest to bar, every push up is chest & chin to the dirt […]

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  • Posted: 11/4/2008

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

    Ben, from Iceland.    WoD:   Shoulder Press: 1 – 1 – 1 – 1 – 1 Push Press: 2 – 2 – 2 – 2 – 2 – 2   3 rounds For time: 8 ring dips 10 jumping pull ups 10 air squats

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  • Posted: 11/3/2008

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

    Thomas stopped by yesterday afternoon and worked in with Julie on Snatch and Clean technique.  We’re going to start scheduling Olympic Lift classes on Saturday afternoons again…  stand by for details.  WOD: Overhead Squat: 1rep max Front Squat:  1 rep max 3 Static hold Pull Ups * *Pull chest to bar and hold for as long as you can.  Rest 2 minutes and […]

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  • Posted: 11/2/2008

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

    We hope you didn’t get into the kids’ Halloween Treats too much!  With Halloween and Nathan’s Birthday Party, I think the CFW crew all a "cheat weekend"! Enjoy the remainder of yours! We’ll be at the gym around 4p this afternoon if you want to get in a workout.  

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