Ladies and Gents,
Tonight at CFW, we are presenting a class that may one day save your life.

The Situational Awareness and Threat Detection Course covers crime, criminals, their mindset, and how they target victims.  The course illustrates simple techniques to keep yourself from becoming a target of violent criminals.

The United States has one the highest violent crime rates of all the western world.  Yet most of us pretend we are safe and have little chance of being attacked.  The stats indicate completely otherwise.

Wilmington, NC ranks 8th most dangerous city in the US of cities with populations of 75,000-99,999.

This is not a Women’s self defense class.  It’s not a self defense class at all, much less a course for only women.

Most Americans do not possess the capabilities, physical or mental, to counter an attack by a violent criminal, so the reality self defense classes for most people, are worthless.  This course is how to never get into a situation that you’d need to defend yourself.

Did you know that males account for over 90% of the victims of violent crimes other than rape?  So guys, think you’re a tough guy and your wife and daughter are the ones who need this stuff?  Reconsider.

Many Americans own firearms and find some type of security in those weapns.  For most, it is a false sense of security. Many concealed carry permit owners are victimized and attacked each year in the US, for many reasons, never able to use their firearm in defense.  Worse, many of their handguns are turned against them.  Unlike a firearm, the techniques taught in the Situational Awareness course require no extensive training and can be (and should be) practiced all the time.
The course covers how to conduct yourself in a safe manner while at home, in your car, overseas, while flying, in parking lots and many other situations where criminals find us easy targets.
As the holidays approach, seasonal larcenies increase, but worse, in time of economic troubles violent crimes of all sort increase significantly.
The speakers are:  Detective Jennifer Rhoads (WPD-Homicide), MSG(ret) Ronald Holmes (Marine Corps Special Operations), Anthony Cowden (Army Special Operations/US State Dept.)

I urge you to join us tonight at CFW at 6:00pm.
-t.

DC Instructing the 5:45 class on rowing technique

*We will not have the 5:45 or 7:00pm classes this evening

Crossfit

Back Squat 5-5-5-5-5 (3/2/x/0)
Snatch Press 6-6-6-6 (2/1/2/3)
*press is not heavy, slow and controlled behind the neck

3 rounds for time. . .
10 burpees
20 double unders

Olympic Weightlifting

Rest Day

Pre- Order your CFW Hoodie for the Holidays!
We are now taking Pre-order’s for CFW Sweatshirt Hoodies through Dec 2nd. These will be Gildan 7.75 oz. Heavy Blend™ 50/50 Full-Zip Hood. The cost will be $40 for each. This will be Pre-Orders only and all money (cash or check) must be paid before Dec 2nd. See Josh or Tanner for details.

Situational Awareness and Threat Detection Course (SAT-C) Tomorrow Night! CFW will close at 5:30
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

This Saturday November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

Group BioSig Seminar at Wilmington Performance Lab this Saturday
Come join Jared Olson of Next Level Training Systems for a seminar on the BioSignature Technique.  The Seminar will be held at Wilmington Performance Lab (3305 Burnt Mill Dr. suite 100). BioSig analyzes hormone imbalances and food sensitivities to enable you to change your dietary habits and maximize weight loss and fitness performance.  The Seminar will run from 11:30 am til 4:30 pm with a break for lunch. click here to sign up now!

Pat Smith, at 58 years young, completed a half marathon in Virginia on Saturday and was back in the gym Tuesday working hard.

Crossfit

Today we are going to work on Rowing technique, form and efficiency. We are going to cover the differences to rowing short, medium and long distances (yes, there is a difference just as in running). Today’s classes are open to Open Gym members as well.

Don’t worry though, there will be a WOD to finish up the classes!!

Olympic Weightlifting

Classes at 8am and 6pm

This Week at CFW…

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

Reilly and Jeremy bear crawl in yesterday's workout.

Crossfit

In Teams of 2-3  choose a weight and complete the following for time…

12,000 lbs Ground to Overhead

185 lbs x 64 reps
155 lbs x 78 reps
135 lbs x 88 reps
115 lbs x 104 reps
95 lbs x 126 reps
75  lbs x 160 reps
65 lbs x 184 reps
PVC x 1,000 reps

* Only 1 bar per team is allowed

Finish up with…
50 Flutter kicks (2 count)
50 Crunches

This Week at CFW…

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

A preview of the upcoming Olympic Lifting Course:

Crossfit

Deadlift 5-5-5-5 (2/1/2/0)
DB/KB Upright Row 5-5-5 (2/1/1/0)

2 Rounds for time…
50m Bear Crawl
50m Broad Jumps (3 Burpees after every 5 Broad jumps)

By now you have all heard our instructors and members tout the benefits of the Paleo Diet, you’ve seen the results in the weight loss, physique and performance found throughout CFW.  I’ve heard some chatter that Paleo just isn’t working for some people so I want to take some time to dispel a few commonly held misconceptions that I’ve heard floating around the gym.

The correct food pyramid

First, lets lay some groundwork, many Americans suffer from hyperinsulinemia, brought on mostly by a diet chronically high in carbohydrates and low in fats and proteins, mostly processed junk food you can get every day at the grocery store. Your body produces insulin when you ingest carbohydrates to remove carbs from the blood and convert them into glycogen for energy.  Over time, if the body is exposed to chronically high insulin levels, cells become resistant to the insulin and it takes more insulin to break down the same amount of carbohydrates. The Paleo diet minimizes insulin spikes by reducing the amount of carbohydrates you eat, highly processed or otherwise, and prevents hyperinsulinemia because there isn’t excess insulin floating around in the blood all the time.  I say that to say this: desserts are not paleo, they should not be a main part of your diet.  No matter how you label them, most desserts are still high carbohydrate foods that you want to stay away from.  Let’s take a look at a “paleo dessert recipe” easily found on the internet.  The second recipe on the page for cookies calls for 1 1/4 CUP of honey and some dried fruit.  The honey alone has 349g of carbs! Add about 20-30 additional grams of carbs for the dried fruit and you are hitting around 375 carbs for an entire batch.  And the dedicated Paleo baker says: “But the cookies don’t have flour and honey is all natural isn’t it?”  Yes honey is natural, but it is still 100% sugar. For the amount of sugar found in a dessert like that, you’re better off not eating it, definitely don’t try to pass them off as Paleo, and don’t overeat on them or call them “healthy.”

Next, let’s dispel the myth that eating six meals throughout the day is better than eating three.  Calories are calories folks, to lose weight you need a net caloric intake less than caloric expenditure, it is highly unlikely that you will eat fewer calories on six meals as opposed to three or four.  For example, I believe T. has used this one before, if you eat 6 meals at 400 calories per meal that’s 2400 calories per day.  If you eat 3 meals at 700 calories per day that’s only 2100 calories per day.  Trust me when I say it is very difficult to make a 700 calorie meal if you are eating lean meats and veggies; on the other hand, 400 calories is quite easy to eat – that’s 5 eggs, or 3 eggs and a handful of almonds- not much food when you look at it on a plate. You probably don’t eat many meals fewer than 400 calories without being hungry soon after.

Calories do count folks, a man in Kansas lost weight eating only Little Debbies, keeping his calories consumed less than expended. I am by no means supporting that diet; I’m certain he is deficient in probably every vitamin and

has no muscle to speak of. I know crossfitters love  heavy cream in their coffee because “it’s paleo and full of fat.” True, sort of, but if you’re putting 3 ounces or more in a coffee once or twice per day, at 100 calories per ounce, that stuff adds up- don’t lose track of it.

“Miles for Smiles” Mission of Mercy 5k TODAY!
Join us at Veteran’s Park today at 3pm for a 5k in support of North Carolina’s Mission of Mercy Clinics.  Lauren Piertrzykowski organized this event as her senior project and she needs support.  The NC Mission of Mercy provides free dental care for those in NC who cannot afford it.  Registration fee is $15, payable at the event.  For more info go to Facebook event “Lauren Piertrzykowski’s Senior Project: Miles for Smiles”.

KFW WOD Overview
Crossfit Wilmington was contacted earlier this week about being a host site for KFW (Kettlebells for Warriors). The Kettlebells for Warriors WOD is an effort to bring attention to the needs of our brave men and women serving in the armed services, our Wounded Warriors and our Congressional Medal of Honor recipients. Today’s KFW WOD is dedicated to SFC Leroy A. Petry, U.S. Army. Individuals will be performing this WOD throughout the day around the world to honor the sacrifices that have been, and continue to be made, by our warriors. To read more about SFC Leroy A. Petry read here.

JZ instructing Mark and the rest of the 5:45 crew prior to the Veterans Day WOD

Crossfit

Leroy A. Petry (US Army)

In Teams of 2 complete 10 rounds of the following for time…

WOD #1
10 Pull-ups
10 Deadlifts (185/95)
10 KB Swings (24/16)
10 Push-ups
WOD #2 
10 Bar Facing Burpees
10 KB/DB Thrusters (24/16)
15 KB/DB Snatches (24/16)
10 Box Jumps (24/20)

Protocol:
1 Round Equals WOD 1 and WOD 2 completed
One Partner rests while the other works
Partners will alternate WODs per round
Round 1: Partner 1 completes WOD 1/ Partner 2 completes WOD 2
Round 2: Partner 1 completes WOD 2/ Partner 2 completes WOD 1