Saturday
Interested in becoming a volunteer for Ilario’s campain?  There’s a volunteer’s meeting at 9am this morning at CFW for all who would like to be a part of Team Pantano.  Anyone can help.  Everyone is welcome.

  
275lbs Hang Power Clean x 2
He just keeps getting stronger and faster.  Zach is only 20 years old.  So some would chaulk Zach’s progress up as genetics and age.  But that’s the easy way to sell oneself short.
That same person wouldn’t take into account Zach’s self-discipline, commitment, and work ethic.  The boy sticks to a very regimented schedule that includes plenty of rest.  His rest days are completely off.  Truely commited athletes do not allow themselves to overtrain.  But what of diet?  Zach eats very healthy.  Even on a college kid’s budget he eats Paleo quality foods and doesn’t get caught up in supplements. 
So the next time you find yourself thinking you’re doing the best you can and telling yourself you’ll not as good as athlete A or B because of excuse C or D.  Maybe you should examine what he or she is doing to make the progressions they have.  It might change your life.
 
CrossFit
Originally posted 04 Feb 2009

For time:
34 Wall Ball Shots (20 – m / 16 – f, 10ft)
34 Box Jumps (24′ – m / 20′ – f)
34 Back Extentions
34 GHD Sit Ups
34 Push Press (65 – m / 45 – f)
Row 334 Meters
34 Kettle Bell Swings (24kg – m / 16 – f)
34 Ring Dips
34 Knees to Elbows
34 Over Head Squats (65 -m / 45 – f)
34 Burpees
34 Double Unders  or 99 Singles
34 Pull Ups
34 Reverse Wall Balls (20 – m / 16 – f , 10 ft)
34 Walking Lunges (Yes you will be uneven.)
34 Sledgehammer Swings (33L, 33R)
34 Push Ups
 
Weightlifting: Class at 11am
 

 

0 thoughts on “Posted: 2/6/2010

  1. Jeff James says:

    I'd like to come in and try this workout, but I've never worked out there before. Is there a time? What do I need to do?

  2. Em says:

    IP, would love to help out..see you tomorrow. Zach, always an amazing athlete! It has been a real honor to watch all the progress you have made over the past couple of years…you're a true athlete. See you in the box!!

  3. ilario says:

    Zach! You inspire us all. Keep pushing brother, and set the bar high. Em, you rock. Jeff, welcome! If you miss the 11am class time, come by when you can. One of the instructors will give you the full orientation on the CrossFit Wilmington philosophy and methodology.

  4. kent says:

    Zach, 2012 Olympics bro!! Ilario, Is there anything we can do from up here? Jeff, You are a lucky guy! CFW hands down has the best trainers and people you'll ever meet.

  5. No GOOD says:

    UFC fight night 830 pm at the fox and hound. When u get there tell them u are with Crossfit Wilmington. We have to be there at 830 or we lose he table for 20.

  6. Nick says:

    hey i want to help with the campaign as much as i can. sorry i didn't make the meeting this morning, but if anyone could let me know what i can do to help please do! 336 302 7445.

  7. Sensei says:

    huh? I ended up with more left lunges than right lunges….strange! lol Great job Zach! Enjoy the fights tonight everybody!