Wilkes’ Weightlifting Olympic Lifting Seminar
Sign up, sign up!
November 1st
Spend a day with Coach Chris Wilkes and sons practicing and learning the Snatch and Clean & Jerk.
For more info and registration, go to:

The Carolina CrossFit Challenge
Saturday, December 12 at 9 AM
Format: Individual athlete participation in a 2 workout hopper challenge
Cost: Cost is $50 per athlete. Includes food, beer and T-shirt. 
Remaining proceeds with be donated to the Wounded Warrior Project
All athletes register using the following link:
Deadline to sign up: 30 Nov
Why is Taylor smiling?

CrossFit WOD:  "FGB": 1 round TKO
1 minute of each for total reps…
Wall Ball Shots (M-10ft/20lbs – F-9ft/14lbs)
SDLHP (75lbs/55lbs)
Box Jump (20"-all)
Push Press (75lbs/55lbs)
Row (calories)
*How will this compare to a full FGB for you?  Did you pace all three rounds for a high score last time?  All the highest scorers knew how many reps they would do for each exercise and each round.  They stopped and rested once they hit that number and therefore, accured more rest than the given 1 minute per rounds.  Or did you do what most CFers do, start out with a plan of how many reps per minute you’d do, but last minute, or once you started, disregard it (a CF version of Kotov Syndrome, ha.) and go all out for the first round leaving nothing in the tank for round 2 and 3?  The longer the workout is, the more important pacing becomes.  We know the exact time FGB will last, so pacing with reps per minute is easy.  This is an experiment in time and effort…  no rest, only effort for 5 short minutes.  Or is it?  A pace that allows for constant effort will yeild a higher score than a pace that exhausts and demands rest.
Snatch – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 1, 70% x 1 x 1
Jerk – 75% x 1 x 4
CrossFit WOD


0 thoughts on “Posted: 10/20/2009

  1. Julie G. says:

    Wilkes Seminar will be cancelled if more people do not sign up. I attended the last seminar and intend on being at the next one on Nov. 1. I learned so much from the last seminar and really appreciated the one on one attention from Coach Wilkes and his sons who are amazing athletes and trainers. My work schedule prevents me from attending the OLY class with Tony and this is a bargain considering an olympic cert is $600. This is an 8 hour concentration on movements and completion of the Snatch and Clean and Jerk. Beginners, Intermediate, and Oly Class participants all could benefit from Coach Wilkes. Every single participant of the last seminar had significant gains and PR's.

  2. ilario says:

    Cool Julie, wish I could go, but will be out of town. Was on the excel spreadsheet trying to figure out how to get to two hundred for FGB TKO….And i got it: Do it twice! PS. I wanna go "git some" at the Carolina CrossFit Challenge Saturday, December 12 at CF Durham. I'm sure a bunch of you were eyeing that like fat kids in a candy shop. Matt & Mere, can I convince you to drive? that was fun last time.-2010 baby!

  3. No GOOD says:

    IP ha doing it twice, hilarious!! Ok seeing as we are 10 days away from the dead line to register for the 12 Dec Challenge. We need to get organized CFW! Lets do a sign up sheet at the Box. I am down. I do hope that we ,CFW, can represent as we normally do! SO recap, sign up roster at the box, oh only put your name on this roster if you have paid and registered that way we will have an acurate head count! Dont make me go all JARHEAD on everyone ha! Also speaking of rosters is there one to let us know who has signed up for the wilkes class?

  4. Julie G. says:

    Dawn..thanks for the FGB TKO push and training advice today. Maria killed it this a.m. with a 125! Way to go Maria.

  5. maria says:

    Thanks Julie. Haven't seen you in a while, hope you're doing well. AND… why is Taylor smiling??? maybe she's thinking about cake!

  6. No GOOD says:

    She's smiling cause she loves CrossFit Wilmington! Also we just found out HAPPY ANNIVERSARY to Jill and Ilario!!! 8 rounds of Fight Gone GOOD!!!!

  7. taylor says:

    Im smiling cause Dawn let me borrow her magic-shoes. I was hoping some of the awsomeness would rub off on me!! But I do love some fall colors too!!

  8. Ryan h says:

    Ok today was the most intense 5 mins of my life. Thanks to everybody tonight for pushing me ……. Oh thanks tony 5th time I puked in month in half =)

    Cfw are a group of crazy individuals


  9. t. says:

    Pushing yourself is awesome Ryan… but CFW doesn’t want you to push it so hard you puke! I get a little apprehensive when a trained athlete can still push it hard enough that they throw up. Newbies to training are usually more apt to throwing up. Just be aware that after a month, or a few months in some cases, of training, we shouldn’t be able elicit such a response (unless we just ate) during or after a workout. A larger, and certainly more life-threatening, concern is that the same athlete cause him/herself a case of Exercise Induced Rhabdomyolysis. If the body doesn’t tell produce signals to tell the brain to let the body know to back off the pace that it allows an athlete to puke… it may not tell it to back off the pace and allow the athlete to cause an excercise induced Rhabdo. So, back it off a click or two. I hope this makes sense. I’m still delirious from the Flu.

  10. drew says:

    Ryan you may want to come out of the closet with your bulimia. You can't hide it by blaming the WOD's, hah.