The Men of Crossfit Wilmington Calendars are here!  Thank you Olympia for providing the excellent photography (  We have only 50 calendars so get yours… they are going fast!
All proceeds go to The Green Beret Foundation and The American Cancer Society’s “New Hanover County Relay For Life”.

Holiday Hours
Thursday, 23 December – Closed
Friday, 24 December  (Weightlifting Class at 7:30)
Saturday, 25 December – Closed
Friday, 31 December – (8am-4pm)
Saturday, 1 January – Closed

A big congrats to the runner ups.
I have to give to the lean members that dropped pounds to get even more lean.  Some might say this was a “vanity” contest and that the way we scored it was leaning towards those who didn’t need to lose weight anyway.

If that’s how you’re thinking, your thought process isn’t complete and you’re missing the boat.

Getting lean increases performance.  The top competitors in the CF Games and all athletic sports are very lean.
If you can see your abdominals clearly, you are most likely lean.  I give huge props to those that started at below 20% bodyfat and dropped it closer to 10%.  The last few pounds are the most difficult to drop.
If a person is 30% bodyfat, they can lose 10% very easily.  The body recognizes the fat excess and allows the body to burn it without much fight.

However, dropping bodyfat percentages below 10% for males and 12% for females becomes much more difficult.  The body goes into a survival mode and will, through numerous metabolic fronts, fight to keep it’s last bit of coveted fat stores.

So vanity contest this was not.  It was all about performance increases.  Everyone of the folks pictured above saw an improvement on some facet of performance and some reported decreases in pain in the lower back, hips, legs, and feet.

So what do the runners up get?  Every person that saw this thing through (not all are pictured)… i.e., weighed in at the beginning and end and submitted both the before and after pics gets their choice of Basic Pistol or Shotgun course from Alastar TDS-C.  Already attended a basic course?  Then intermediate it is.  See me for details.

“The 12 Days of Christmas” for time…
1 Turkish Getup
2 Handstand Pushups
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 DB Thrusters (45/25)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders
11 Toes to Bar
12 Overhead Squat (135/95)

* Wod is run just like the tune…

Round 1: 1 Turkish Getup
Round 2: 2 HSPU 1- Turkish Getup
Round 3: 3 DH Pullups – 2 HSPU – Turkish Getups and so on…


Hang Snatch Shrug Pull  4 reps x 3 sets
Hang Snatch High Pull 4 reps x 3 sets
Muscle Snatch 4 x 3
Snatch Press 4 x 3
Use only up to a weight as you can maintain excellent form… and that is less than you think you can.
Focus on Stance and Grip with each rep.

12 thoughts on “The Runner Ups…

  1. t. says:

    Congrats to all the runners up. We hope you like your surprise gift from Ron and I (Alastar TDS-C). See the website, for details on our courses and see me for details and scheduling.

    We’re collecting the donations at the end of the day for Debbie McPherson and the twins. Please help us support a fallen Officer’s family this Christmas by giving a few bucks. Thank you.

  2. t. says:

    Julie G. From the back, standing, no dip and drive. It’s not Snatch Push Press, just press. Go lighter than you want to.

  3. sara! says:

    Just wanted to drop in and thank Jana and Gene for the push this morning!

    Have a great holiday, everyone! Looking forward to seeing you guys next week!

  4. Matt M says:

    Anyone that who is interested in grassfed beef, Dale and Sharon Thompson from Hilltop Angus are planning a delivery date for January 15th. Make sure to get your orders in as soon as possible. You can email them from the contact link on their web page
    They are being gracious enough to deliver all the way here to Wilmington and if there is not enough interest they may not be able to continue making regular deliveries. Lets make it worth while for them so we can keep on getting some delicious quality meat here in Wilmington!

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