Our next Nutrition Class is this Thursday at 6:30pm
Paleo, Zone, and Intermittent Fasting
Cost is $30.00
Noelle placed 2nd in her age group in Sunday’s running of the Azalea Triathlon
CFW Members’ Azalea Tri Results
Matt Hearn – 54:56 
Tracy Terzagian – 1.11:18 
Jana Fogleman – 1.07:01
Daniel Moorehouse – 59:37
Dan Joye – 1.00.53
Melissa Hoff – 1.03:40 
Eric Mcfetters – 1.01.03
Noelle Flauaus – 1.05:57
1 rep Max of…
back squat
shoulder press
*If you’ve less than 2 months at CrossFit Wilmington or did the Tri this past weekend, you will only work up to a heavy triple or double on each of the lifts.  Safety is more important than weight.  We don’t max new members on any lifts!
Hang Snatch (80%) x 1 x 6 w/ 1 min b/tw lifts
Snatch (80%) x 1 x 4 w/ 1 min b/tw lifts
Hang Clean & Jerk (135lbs/85lbs) x 2 x 3
Overhead Squat  4 – 4 – 4 – 4

0 thoughts on “Posted: 3/15/2010

  1. Sandra says:

    "Psycho-Paleo" Month starts… TODAY! Please do not feed the Colombian any rice – she's on a mission.

  2. t. says:

    Sweaty’s right… switching what you eat isn’t that big of a deal. Sandra is taking the step towards better health. If you haven’t, you should. No amount of exercise can improve the damage your doing to yourself with a bad diet. So here’s a more challenging one for ya, Intermittent Fasting. Fasting for a day, eating for a day. Sound crazy? It’s not. It’s closer to how humans ate when food was no so available. I’ve been considering doing it for a while. I started yesterday (Sunday). The benefits in performance and health are well documented, so it’s time. If you’re interested in it, or just curious about all this crazy diet stuff I promote, I’m adding it to the nutrition class. The next one is Thursday evening at 6:30p.

  3. brock Wilson says:

    Just saw Caleb on the main site video for the Carolina sectionals. Please tell me he's the guy who finished WELL ahead of me at the fundraiser MET-CON, as I will feel somewhat redeemed. Nice job Caleb.

  4. Tracy says:

    Wow what an amazing group of athletes we train with! Taking a look at the Week in review was awesome! Showed how diverse we are at CFW! The triathlon was amazing, it was a mixture of enjoying myself(always smiling of course),seeing Daniel receive 3rd in is his age group, and yes it was his 1st tri,seeing Melissa and Jana in their transition area getting ready for their bike rides, seeing Dan and Matt on their way back from their run as I was starting mine,to hearing Clair tell me to get a pace! Rachel thanks for taking pics,Dawn,Megan,Zach and Nick thanks for coming out and supporting our crew! I think that made me go faster! haha! Love CFW!

  5. Noelle says:

    Tracy – loved the big happy smile in your pic!! Great job to everyone this weekend. And Melissa – thanks for coming out to support and running me into T1 yesterday! You rock. I agree – we are a diverse and talented family! I'm proud to be a part of it.

  6. Noelle says:

    OH – and to the CFW crew – I NEED YOUR HELP! Moving in with Colleen this weekend. I've rented a large truck for Friday & Saturday. Just need to move my large desk and a few large items of furniture into the bedroom. If you have muscles – your help would be GREATLY appreciated!! ANYTIME you are available, let me know and I'll coordinate with you.

  7. t. says:

    Scott, I'm planning on an everyday thing until I figure if it's beneficial for health and performance. I just had blood work done, so I have my baseline there. After four weeks of IF, I'll have it ran again to see any changes. Right now my numbers are as good as I'd ever ask for them to be. My only problem is the performance thing. I'm unable to train b/c of the this shoulder thing. So it's going to be difficult to judge or quantify any performance gains or losses. I'll plan on focusing my attention on any improvements in sleep and conversely, alertness during waking hours. It's going to be interesting. I usually don't introduce anything to you guys that I've not done and experienced myself. But in the case of IF, I'm going to present it in my nutrition classes over the next month and also give updates as I go through this evolution in my diet and feeding. Julie is all in with me on this. Hopefully we won't experience any radical grumpiness from the fast periods. If you guys don't see me for a few days and Julie's stories about my whereabouts don't add up, will some of you come check on me?

  8. Scott S says:

    Tony – Fasting for a day has wonderful benefits. You would know the health benefits better than I, but the mental benefits of purifying your body and mind are significant. Are you planning on every other day for an extended period? I think one day a week is my speed.

  9. Jen S. says:

    Congrats everyone that did the Tri! You guys had some great times!
    Tony, I do the fasting thing every now and again and I think if you do it for 1 day it does make you kindof fatigued and workouts are definitely more difficult but if you do 2-3 days the energy comes back and workouts are much easier and more fun on day 2 & 3. I know everyone's different but that is my observation.
    Noelle, no one at CF has muscles… (o:

  10. AFED says:

    my hubs and I have been eating Paleo for the past month +…I see gains in myself, leaning out a wee bit, he has lost 20lbs but 1st and foremost…I sleep better, when I am awake I am more productive…I manage stress better it ALL seems just a bit easier. Really that is what I was looking for. i have waivered…YES. I have had some drinks and a slice of life (heaven) pizza…but i am sooo pleased and it is not NEAR as hard as I thought it would be! Now for this fasting thing…ok I will learn more on Thursday (or am i working?) anywho…me NOT on food? could be crazy! AND I would assume that means no coffee??? ummmmmmmm *que* shakes and hot flashes

  11. t. says:

    No way Ab, for the first few day I'm using coffee and/or tea and fish/krill oils for appetite suppression.