You guys did awesome work on yesterday’s WOD.  Clint and Zach Jerked 295lbs.  Raja upped it all and got 315lbs…  again, another first time excercise for Raja.  He’s a beast.  We can’t wait to see what these fellas are capable of!

Lindsay put 115lbs overhead and Chelsea got 110lbs.  It was both of thier first time doing the Jerk.  Ellen got under more than her bodyweight with a 135lbs.  And Dawn put up 155lbs.  What are these ladies, with a little more training, going to get overhead next time? 

These are just some of the tops.  The rest of you are all at 75% and more of your BW.  That’s good stuff.  The Oly Lifts are difficult to perfect.  Athletes that compete at these lifts work at them for years!

The Olympic Lifts are whats missing from the typical training program in America today.  CFW has the only mature Oly Lifting Program and instructors with qualifiable experience in Olympic Lifting in Wilmington.   And we’re only bettering ourselves.  This weekend we’re attending the Oly lifting seminar at CF NC in Raliegh and next weekend, Tony and Julie are attending the CrossFit Oly Lifting Cert in Atlanta.  We’re furthering our education so we can improve the training we offer. 


Another new athlete to CFW, Jenna gets some of the Reverse Wall Ball Shots on one of last week’s WODs.  Tony picked up the Rev Wall Ball Shot while training at East Coast Crossfit in Southern Pines last week.  If you’re in So Po check out Randy, Cindy, and Andrea.  Randy is another former SOF guy with years of training experience.  They have great program.  Check them out at…


WOD:  4 rounds for time…

  • 10 Front Squat (m-115lbs / f-75lbs)
  •  7 Push Press (m-115lbs / f-75lbs)

Remember…  these weights are goals.  Everything is scalable.  If it’s too heavy, drop the weights.  If you can do it with more, no one said you can’t scale it up!

0 thoughts on “Posted: 7/22/2008

  1. zach says:

    i just wanted to congratulate Raja yesterday. That was a great lift man. Keep on beasting. 315 for your first time is good. Next time you need to get 350 or more. Good job man.

  2. Raja says:

    Thanks Zach… Sorry about the grunting, I'm just glad CrossFit doesn't have blue lights and a siren 🙂

  3. Shawn K says:

    How long has the "Monthly Archives" selection been available on the right? I just noticed it, and like it. Ah the memories…

  4. Darryl says:

    10:38 (with 95lbs). In Charleston for vacation, so Sarah and I are working out at a pretty decent "regular" gym just a couple steps from my place. (Both CFs in Charleston are about a 15 min drive away).

    This was my first time working out at a "regular" gym since starting CF, so it was amusing to see all the "other" folks doing their lat raises, leg extensions, 30 mins on the elliptical trainer, and things of that nature.

    And of course, some of the folks were looking at us like we were crazy as we did the WOD. Good times.

  5. t. says:

    Darryl, aren't those "looks" great though? Alright… Clint left here this morning a lil swollen. And rightfully so… he smashed through this WOD with a 3:21. However, the other "old guy" just put out a 2:28. Um, what's up with these ol' boys hurting you young'ans???

  6. Sensei says:

    T, have you actually looked at Clint? He is a beast of a man! All he needed was a CF boost to get him doing 200 lb box jumps, 295 jerks and now this! Us "young uns" are on the way buddy! Just watch yourself! lol

  7. Don says:

    Did you see the weight amounts and times those young guys put up…..What are they going to be like one year from now?