Crossfit Wilmington - Workout Of the Day pictureCrossfit Wilmington - Workout Of the Day picture

Tracy G. in her Intro to CF Course with Darren, performs a Sumo Deadlift High Pull with excellent form.  She’ll be ready for "FGB" in no time!

Our Intro to CF Course is led only by CF certified instructors.  The course teaches the correct form to our athlete’s before we turn them loose on a WOD.  Incorrect form at high intensity, especially with less-trained athletes, can open the door to injury.  

"We cannot expect people to do the right thing unless they know the right thing to do." – Unknown

As an an instructor, in any field, it is your duty to pass on correct and verifiable information to the student.  The student expects the instructor to have the knowledge, backed up by expierience AND performance, in the given field.  If the teacher doesn’t have the knowledge, experience and performance to pass on to his/her student, or simply isn’t capable of passing these things in a comprehendable way.  Then it is the instructor, not the student, that has failed.



WOD:    "Fran"    Yeah, that’s right…, 

Fran.   For time…     

21 – 15 – 9 reps of:

  • Squat Thrusters
  • Pull Ups

Rest exactly 5 minutes and Run 1 mile.

Post both times.

We hope you didn’t eat too much ice cream and cake over the weekend Suckas!


0 thoughts on “Posted: 6/16/2008

  1. Thunderlips says:

    I would/wood..? I think both are correct in this occasion.
    Workout Time: sub 1.487 min, for both, no rest. Time for the first mentioned workout, sideways 8.

  2. Karen (the chic from Holden Beach) says:

    Fran -subbing jumping pullups -my time was 4:25. One mile (treadmill) was 7:19.

    – does one jumping pullup = one dead hang or kip or should I increase my reps and by how much???
    BTW–My 11 year old sister worked out with me today and did 35 jumping pullups, what a beast!

  3. Justin says:

    Matt, I know Charles got a 3:15 or so before he left. KC mentioned that he was around 2:45 before he got injured, and the record is 2:05. My first time I got 18:00.