We’re closed this weekend for the CrossFit Olympic Lifting Certification.

Happy Birthday Kate!

Crossfit Wilmington - Workout Of the Day picture

Anne C. developing her pull up.
Our pull up progressions begin with assistance bands.  The bands allow for full range of motion and trains the athlete to do pull ups .  It’s a simple concept…  if you want to do pull ups, do pull ups.  Most gyms substitute the pull up with the pull down cable machine.  A poor substitute it is.  The cable pull down is disallows a true range a motion and does little, or nothing, to develop pull ups.


5 rounds for time…

10 one legged squats (5L / 5R)
10 kb swings (24kg-m / 16kg-f)
 5 box jumps
30 seconds rest

0 thoughts on “Posted: 5/28/2009

  1. Clair says:

    Happy Bday Kate,I hope you have an awesome one and hope to see you in the gym this afternoon!!!

  2. Kate says:

    Thanks guys 🙂 my plan was to get in there with the morning crew but didn't make it out of bed…probably going to get in there before dinner tonight! Can't wait to see ya'll and thanks for the wishes!

  3. peter says:

    Am going to try paleo, not strict but am going to cut out as much as I can. No more milk and cereal in the am, no more bread, fruits that don't end in berry is gonna be a bit tougher to give up. had paleo breakfast and Lunch at Chili's: 8oz steak, broccoli and salad w/ hard boiled egg with avocado ranch dressing. As close to paleo as i could come. While eating this lunch i was discussing paleo with my work buddies. Being good buddies they immediately asked me why I could drink coffee if it was from a bean. I could not give them an answer except, because Tony said I could. Which brings up my question: In theory could you not do the same with any type of bean, what about cocoa beans, why can we grind them down and eat them on nuts if they are beans? I know i'm not going to grind up kidney beans and pour water over them and drink it but is it possible?

  4. taylor says:

    Haha Peter! I love that I am not the only one to have that brilliant comeback "…because Tony said we could" OR "…because Tony said we couldn't" when people ask you questions about your diet!

  5. NO GOOD says:

    Kate hapy Birthday! Attention to all I have a copy of the Crossfit movie very second counts. I am haveing 10 made and should have them on Monday. I also may have a few hockey tickets to an Alaskan Aces game in Charelston sunday night. They are playing the SC team for the KELLY CUP. let me know

  6. Rita says:

    I am really sad crossfit is closed tomorrow……:(! Came on the website to see the WOD for tomorrow…Rita was getting focused!.. Good luck guys