CFW WILL BE CLOSED TOMORROW, APRIL 19th

CFW WILL BE CLOSED TOMORROW, APRIL 19th

CFW WILL BE CLOSED TOMORROW, APRIL 19th

CFW WILL BE CLOSED TOMORROW, APRIL 19th

***The Olympic Weightlifting class will still meet at 6 am***
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There are still spaces open for the Will K Powerlifting Seminar this Saturday at 9 am. If you are interested in improving your technique and becoming stronger in the squat, deadlift and bench press, attend this seminar. Cost is $75.

No Kids Class This Saturday due to the Will K Seminar
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Jamie smiles as she deadlifts 200 lbs for 3 reps.

Crossfit

Complete 5 rounds of the following…

Barbell Bench Press 8-10 reps
rest 10 sec (approx. the time it takes to move to the next exercise)
DB Shoulder Press 14-16 reps
rest 10 sec
Weighted Dips 8-10  reps
rest 10 sec
Hand Release Push Ups 12-15 reps
rest 45 sec

Do as much weight as possible on each exercise, the weight will likely decrease each set. Grab a partner or 2 and move through each exercise back to back.

Olympic Weightlifting

Rest day

CFW WILL BE CLOSED THIS THURSDAY – APRIL 19th

CFW WILL BE CLOSED THIS THURSDAY – APRIL 19th

CFW WILL BE CLOSED THIS THURSDAY – APRIL 19th

CFW WILL BE CLOSED THIS THURSDAY – APRIL 19th

***The Olympic Weightlifting class will still meet at 6 am***
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A new event series will be launched right here right here in Wilmington on May 26.  It will be the first event of it’s kind, combining CrossFit, endurance and obstacle course competitions in a one day event.  The event will take place at the open field area at Wilmington International Airport.

The Brave Soldier Challenge consists of two separate events. One event focuses on Strength and Endurance while the second event focuses on Strength and Agility. Each event is made up of several challenges that will test the competitors strength, endurance, and agility.

Both of these events are timed using the ChampionChip Timing System. The combined total time of these two events will determine the winners.

Registration fees are as follows:

• Before Saturday, April 28, 2012:
  Individual Participant: $60.00
• Before Saturday, May 12, 2012:
  Individual Participant: $65.00
• Before Saturday, May 26, 2012:
  Individual Participant: $70.00

Click here for more information and to register.
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There are still spaces open for the Will K Powerlifting Seminar this Saturday at 9 am. If you are interested in improving your technique and becoming stronger in the squat, deadlift and bench press, attend this seminar. Cost is $75.

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George maintains a proper hip angle in the first pull of the clean.

Crossfit

Deadlift- Work up to a heavy triple

Olympic Weightlifting
Max OHS
1 Mid Thigh Hang Snatch + 1 Hang Power Snatch @ 70% x 5 sets
Mid Thigh Hang Clean and Jerk @ 80% x 5 sets

I post quite a bit about ART Chiropractic and highly recommend it for treatment of soft tissue injury.  Dr. Eric McGraw, who presents mobility and injury care/prevention seminars at CFW, is an ART Chiropractor.   The treatments he provides address injury to muscle and connective tissue speeding healing to many common exercise and repetitive use injuries.
See his website to learn more: www.activecarewilm.com  

Read more about Active Release Techniques on the Active Release Techniques website here.
And read Charles Poliquin’s article:
“A Closer Look at Active Release Techiques (ART)”
The history of a soft-tissue treatment that has revolutionized health care.
Click here to read the article.
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A big thanks to Ed Bugarin for presenting the POSE Running clinic yesterday.  The attendees gained useful knowledge applicable to all running environments, from CrossFit to ruck marches to marathons and were able to track their progress through the use of video techniques.
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CFW was well represented at the Step Up For Soldiers Combat Mud Run on Saturday. Pictured are Barbara and Anthony Heath, Rob and Kelly Asp, Gene, Chrissy, Albert, Sara C, Jocelyn, Pedrina and Coleen. Congrats to all who completed the challenge!

CrossFit
Five rounds for time…
4 Clean (225lbs/145lbs)
10 HSPU

Olympic Weightlifting
Class at 6 am

Lose Weight For Summer: Top Five Training Tips For Optimal Body Composition

 by Poliquin Editorial Staff

Lose fat fast with a training program that will help you maintain body composition results for the long run. You will lose the most fat by training with a protocol that focuses on building muscle, burning fat and calories, and achieving the greatest hormone response from exercise. This article will give you my top five tips for incorporating those three strategies into a training program for fat loss.

Read the entire article here.

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Prevent Muscle Cramps!
Practical solutions to this common problem.

by Charles Poliquin

Electrolyte Imbalance = Muscle Cramps

Could a muscle cramp cost you a million dollars? If you ask sprinter Michael Johnson, the answer is yes.

At the Olympics, the title of “World’s Fastest Man” traditionally goes to whoever wins the gold medal in the men’s 100 meters, whether or not he breaks a world record at the competition. In 1996 the winner of that event was Canada’s Donovan Bailey, who not only won but erased all doubts by breaking the world record in the finals with 9.84. Well, not all doubts.

Read the entire article here.

Hyperinsulinemic Diseases of Civilization:  More than just Syndrome X
Loren Cordain*, Michael R. Eades, Mary D. Eades
Department of Health and Exercise Science, Colorado State University, Fort Collins, CO 80523, USA
Read the paper here.
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Rose B., took classes with us this week while she's in town filming a movie.

CrossFit
In teams of two or three complete the following for time…
60 KB Swings (24/16)
50 Burpees
40 Dead Hang Pull Ups
30 GHD Sit Ups
20 Box Jumps (24″)
30 Sumo Deadlift High Pull (115lbs/75lbs)
40 Push Ups
50 Get Up / Get Downs
60 Squat Jumps

Get Lean Tip:  Stop Lying
- Lying to yourself and others that you eat a Paleo Diet or even close to it will eventually lead to you, but only you, believing it.  There’s no way to be fat, or not lose excess fat, if you have removed high insulin load carbs and sugar from your diet.
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Bethany, Mike and Kate perform ab roll outs in yesterday's workout.

CrossFit
Partner up with 1 or 2 others who can lift approximately the same as you and rotate without rest through the movements with ferocity.  This is not “for time”, but for completion.  However, you should limit your rest to only the time your partners are working.

4 rounds of…
Deadlift  10-12r
Shoulder Press 8-10r

4 rounds of…
Front Squat  16-18r
Deadhang Chin Ups 8-10r

4 rounds of…
50m (+45lbs) Sled Push
10 Push Ups

4 rounds of…
Standing DB Tricep Extension 8-10r
DB Curls 8-10

Olympic Weightlifting
Snatch (70% x 3, 80% x 2, 85% x 1) x2
Clean (70%x3, 80%x2, 85%x1) x2
Snatch shrug high pulls 3×3 @85% of snatch