Beach Workout this afternoon!  We’re meeting at lifeguard tower #11 (next to The Oceanic Pier) on Wrightsville Beach for a beach workout at 6pm.  Glenn McCarroll has invited us to join his workout and asked us to bring tires and kettlebells to add to the fun.  Meet at CFW at 5:15 to carpool, or park across the street from The Oceanic. 
Don’t fear the swims.  They are short and if you aren’t comfy with them at all, like everything else we do, there’s a substitute.  Running replaces the swim.  Come out and enjoy a great workout.  Oh, not to call anyone out…  but bringing a surfboard and watching doens’t count!

 Les deadlift – 355lbs for 3 reps 


WOD:  4 rounds for time…

20 push ups
50 flutter kicks
30 walking lunges
800 meter run
10 burpees
500 meter row
30 air squats
100 meter sprint
run 400 meters



Olympic Lifting Seminar for CrossFitters
On Sunday, July 26 CrossFit Wilmington is hosting an Olympic Lifting Seminar with Coach Chris Wilkes of Wilkes Weightlifting / CrossFit Chesapeake.
This seminar is for CrossFitters, i.e., it is more affordable than Coaching Seminars.
For more info and to register, go to
CrossFit Wilmington Olympic Weightlifting Program
CFW is offering an Oly Lifting Program aside from our CrossFit Program.
Each day participants will do Olympic Lifting with focus on form and technique.  Training Days are Monday – Wednesday, Thursday off, Friday – Saturday, and Sunday off.  There will be a three hour Introductory Course on Saturday, July 18th, 1pm – 4pm.  And a 1 hour class each Tuesday at 7pm and Saturday at 2pm.  Participants are expected to attend the classes each week. 
This program will improve your form and technique in not only the Oly lifts, but also your squat, press, and deadlift.  In four weeks you will return to the CF program, stronger, faster, more coordinated, and ready to set new PRs in all things CrossFit!  The cost is $100 per athlete if already a CFW member, and $140 for nonmembers.  There’s an enrollement cap at 20 persons for this month’s program.  If you’re ready to take it up a notch, do this program!  There’s a sign up sheet in the office.
Catalyst Athletics Olympic Lifting Seminar
September 5-6
For more info and registration, go to:

0 thoughts on “Posted: 7/8/2009

  1. yolleen :) says:

    I hope everyone has fun and the beach workout. . . sorry I can't make it, that work thing keeps getting in the way. Have an awesome day!

  2. No GOOD says:

    Great job Les. Heads up for todays WOD, give you self 45 min or longer. It was AWESOME!!! It took me 58:55 I know it will get crushed. Great job morning Crew. See the rest of you tonight at the BEACH!!!

  3. drew says:

    Since I'm in the background of this pic I thought I'd shed a little light on it. This is Les, on what was supposed to be his last set of 2. He just wanted to show off for the camera so I think he did this about 4 times so Tony could get the shot, hah. Either way it was a good workout!

  4. Dawn says:

    Thank you Ilario!! I will go out there and do my best!!! I will make sure to represent CFW well!

  5. ilario says:

    Dawn, we are all hoping, praying, and sending you good thoughts and love as you get ready to head West and represent! Go show the world what the rest of already know, that CFW women are FIERCE!

  6. Sensei says:

    I here by second everything Ilario said. I would like to add: Dawn, you are such an inspiration to me and everyone else in our home we call CFW. Your quiet yet "fierce" nature keep you under the radar of most, and it is a pleasure to see you work. OWN THE WODS AT THIS EVENT DAWN, walk in with the deep well of encouragement and POWER that you have trained so hard to own and you will not be let down. I 100% believe that you own the ability to put CFW on the map even more than you already have!! So, have the greatest time of your life out there and GO, GO, GO!!!!

  7. peter says:

    I concur with Sensei and third Ilario's comments. Good Luck Dawn!!!! We will be thinking of you and sending you verbal encouragement telepathically…

  8. Les says:

    Thanks Drew for kicking my butt that day as well as doing the adding up of the weight. I suck at math. And Tony, you and your highly inspiring team of trainers are the best at pushing as well. Couldn't do the workouts without you guys. Domo arigatou gozaimasu! DAWN…kick bootay in Cali. And don't forget my request! 🙂

  9. No GOOD says:

    Dawn, I know I will see you tonight, it did slip my mind that you are leaving tomorrow. You set the standard for all of us, Men and Women, your silent warrior approach is an amazing strength, and your abilities are limitless. I wish you the best as you venture into the final stage of this battlefield. See it before you do it, leave nothing, and do not stop till you are the only one in front. This is your time I know you will be victorious!!!

  10. drew says:

    Shawn: 4 Alligator wrestles for time? Or would this just help in swim speed? Or maybe even 10 Alligator OHS for time. The possibilities are endless.

  11. Andrew says:

    Sounds like a plan to me. I was hoping they'd add in a Great White, but a gator will do I suppose.

  12. Don O says:

    Dawn, good luck, safe travels and we'll see you on the other side…..keep us mortals posted….

  13. Andrew says:

    Here ya go Short:

    Swim around pier (~200-250m)
    Run to 13 (~.75 miles)

    2 Rounds-

    [50m of walking lunges,

    5 Tire Flips (300lbs tire),

    50m of walking lunges,

    50m Spiderman crawl,

    15 KB Swings (24kg),

    50m crab walk,

    50m "sprint",

    40 pushups,

    10 burpees,

    15 squat jumps,

    50 bicycles,

    25 crunches,

    15 reverse crunches,

    3 x 1 min plank holds,

    200m swim (for me, some others did like 500m-600m),

    between .75 and 1 mile run through sand,

    30 pushups,

    10 burpees,

    15 squat jumps,

    40 bicycles,

    20 out and unders,

    20 mountain climbers]