Happy Birthday Blaine!!
Blaine and Nathan – sprints during Blaine’s 1st WOD.


Jen demos what proper diet and exercise does to the body…  any questions?

 WOD:  Core / Stability Work

No time component
50 ab roll outs (try them on your toes!)
100 ghd back extensions
30 (15L/15R) walking lunges w/ slosh pipe

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: 7/9/2009

  1. Clair says:

    Dan and Rachael,tell my BFF Mr.Clair said Happy Birthday,and make sure he enjoys that nonpaleo cake,and maybe even tease Mom and Dad with it because nana nana boo boo you cant have any!!!!

  2. Sensei says:

    Happy birthday little man! Dan, I hope you liked the beach last night cause we had a freaking awesome class!!…See the alligator?

  3. Andrew says:

    Couple of thoughts. I agree with everything No Good had to say, and I completely concur on the bit about the EMT. Secondly, the first event of the CF Games is just stupid. I don't know any other way to describe it. You're asking these guys and ladies to complete a 4.4 mile run as the FIRST of five WODs in a day. After that they've got to lifts heavy loads as well as complete other tasks. I see some injuries coming up this go around. How often have we talked at the gym about doing metcon work at the end of a workout? A long trail run is going to take a lot longer to recover from than CF HQ is considering.

  4. O says:

    Good Luck DAWN!! Safe trip, and I have every confidence in world, in your ability to be competitive, make everyone bust vessels trying to keep up with you, gape in awe at your amazing agility and strength… and when it's all done and the rest are wondering what just happened…they'll like you for being totally AWESOME, friendly and encouraging…. I am proud to have worked out with you, know you and wish I could be there to scream yell and be a part of it all…. we need shirts that say…"what just happened.. DAWN just happened!!!"


  5. Jen says:

    Dawn, Get it girl!!! We will all be with you in spirit. Think of all of us back here at the gym sending you energy when you need that last little push! Leave 'em in the dust!!! Happy birthday Blaine!

  6. No GOOD says:

    Good morning! Happy B-Day Blaine! One last shout our to Dawn and the CFW crew, KILL IT!!! Last night was my first beach WOD, I loved it! The challenge was more mental due to the unknown factor. After doing the WOD yesterday morning and that last night I feel great, like an internal wall has just been shattered. As I was cramping in the middle of my second swim (which I thought was my last) I kept telling myself "If you want more you have to do moreโ€ sounds cheesy, but here is a lesson, it is about personnel victories. You have to find that place you can go to pull on strength you did not know was left or there. It also gave me flash backs of 15 years ago doing that stuff everyday on my way to becoming a RECON Marine and I had remembered that I had been here before. This leads me to some of the things I observed during the beach WOD, the 1st is the older couple sitting in their chairs, both OVER weight, and the gentleman, had his cell phone resting on his belly, like it was a desk, it made me thing of Scott and Pat, and I guess I judged the beach people, because they motive me to be like Scott and Pat when I reach that golden time in my life. I have had many highs and many lows in my life time. But the CrossFit Family is a life long journey, I think getting out of our clubhouse and going to the beach is beneficial on so many levels. One health and well being, and two, too observe what you do not want to be/become. It is hard to push it everyday, but it is what keeps you alive! The other thing I was going to mention was about the EMT Andrew and I met when we ran back to help, I believe it was Trey (sorry if I spelled it wrong) with cramps. I will hold back my feelings on this because her intensions were well. I would like to suggest that for our CrossFitters that do the beach WOD's we come up with a buddy system, more than a dozen times I heard , myself included, where is so and so. We need to have a buddy, for safety, this is fun but lets not forget the risk involved. I know this is long but I wanted to share. Last thing todayโ€™s WOD was a great change of pace, thank you for no pull ups!!!!!!!!!!!!!!!!!!!!!!!

  7. taylor says:

    Blaine, you have one seriouse cake coming your way! Better skip lunch and save room for cake. I think thats funny Ronbo noticed the people on the beach…I was looking srtaight ahead of me the whole time wondering how much longer I could hold on and push it! I can totally imagine what he saw, good point. Next time I will try to remember to look up from my am-I-going-to-make-it-through-this daze ๐Ÿ™‚
    GO DAWN!!!!!!!! WOOOHOOO

  8. Scott S says:

    Well, I think it is a compliment not to be compared to a fat guy on the beach! Actually, you guys keep us young. Thanks for taking us seriously and all the encouragement. Dawn, everybody there is shaking their head at the run, so look at it as an opportunity to get a mental edge on the others.

  9. Debb says:

    Dawn you are going to do great!!! I know your Momma is proud of you cause we are too!
    Ava says "Go Dawn!"

  10. Debb says:

    Dawn you are going to do great!!! I know your Momma is proud of you cause we are too!
    Ava says "Go Dawn!"

  11. Tracy says:

    Dawn your going to kick some boo_tay!! You have mental toughness not just physical toughness! Proud of you girl!!Happy Birthday Blaine!
    So last nights Beach WOD!! My word that was a toughie!Bought me back to when I was training for my Half Ironman and had to dig deep to finish!! No Good~as I saw you finishing the 2nd white board stuff I thought to myself he is a beast! He did the WOD for today and is out here killing this beach wod! My friend I look up to you! Loved doing the 3 swims with Taylor and Rachel that was bad***! This showed that doing Crossfit can really prepare you for alot of things mentally and physically!! Nice work CFW!!

  12. mere says:

    Wow, I'm behind on my posts! Grace, CONGRATS! Jenn, killer body! Blaine, Happy Birthday! Dawn, you should be in CA by now… take tonight & tomorrow to mentally prepare… I have no doubt that you are stronger & faster since Regionals… I'm sure you are nervous about the run, but you have spent so much time strengthening your endurance capabilities over the past couple months that you will be fine… most importantly, stay focus & let your mental toughness shine through. You are among the top 75 female athletes in the WORLD! We know you will give every event your all & know, no matter how the weekend goes, your family is proud of you.

  13. Jen says:

    Thanks for the kudos guys and gals. I love you all and I love CFW for whipping my ass into shape!!!! Go Dawn!!!!