So much good stuff already in August.  CFW is thriving and only getting better!  Thanks for the effort and drive… it makes CFW what it is.
Sadly, Dave and Kathleen’s last day was Friday.  Good luck guys, we’ll miss you.  See you when you visit.
Too funny… Matt carried plates to the office roof to get in his bench workout.
From Ilario…
Some of us like CrossFit because of its scientific method. So here is some behavioral science for you nerds out there: How much does the psychological group dynamic matter? What is it worth in terms of human performance? I don’t pretend to be an expert, or to even be that sure of my own experiences, but keeping a log for the last year has given me some interesting data points: 23 days ago I did a bench mark WOD, “Angie”, at a respectable CrossFit box with a group of good supportive athletes and even a few young “turk” competitors (Annapolis weenies) to get the “old man’s” blood pumping. I repeated that WOD today, and just about every factor held constant (Sleep:7.5hrs, accumulated fatigue: hard-multi-hour training days for the 2 days prior, diet: empty stomach, time of day: morning, Range of motion was the same: both Chest-to bar, both GHD etc., etc.). I doubt a real gain in strength or technique, and despite Darren’s Howls, I’m not a sand bagger. The only real change from 23 days ago was location. Last time I was somewhere else. Today, I was training at CrossFit Wilmington. What kind of physiological improvement could I expect from 23-day interval? Maybe a bit…maybe, but I wasn’t prepared for the results: I PR’d my “Angie” time by 3 minutes- a 15% improvement- in 23 days! Other than the obvious thanks to Clint and Don O. for running the clock and pushing me on, there was something else here that needed to be shared….My point, is that this place is special, beyond the programming and the groovy skull decals. There is a cult of personality, a legacy of blood sweat and tears that drives a new level of performance, time after time. The Ghosts of the greats walk the halls, hang from rings and ropes watching, mocking, beckoning prodding. You know who you guys are, and the rest of us aspire to be like you, or even beat you, if not everyday, then at least right now, in this moment, in the next minute, in the next round, in the next lift, or the next one…or the next one. For those that are new, welcome, for those that watch our sight from afar, thanks, and for those of you that have made Team CFW what it is, by leaving some piece of yourself on the floor, the bars or the trash can, you made my day. Semper Fi.
Posted By: ilario on 8/14/2009 11:33:21 AM
There’s no doubting the results and gains of the Olympic Lifting Class…
Raj Snatching 225lbs
Maura – 90lbs Snatch and Dawn Clean & Jerk 185lbs 
Naoh – 135lbs Clean
Olivia C & J’ed 100lbs and added herself to the very short list,
that includes Dawn, Chanelle, Maura, Megan, Amy, Olympia and Meredith, of females
that have jumped onto the 37" box.  Olivia is only 15 years old! 


0 thoughts on “Posted: 8/16/2009

  1. jj says:

    I just wanted to let everyone know that the loop is now 7 miles long. Oh no, that's just how long it feels after 3 weeks off all the whilst sitting on yer keister!! If you see me in the box working out, please feel free to yell at me, I will need it!! The encouragement that we all give to one another is the gut check that we all desire while in the midst of a WoD that leaves us breathing and heaving for every last bit of breath that we can draw!! If you doubt what we all bring to the box everyday, just take some time off, you actually feel like a part of your day is missing!! See the mid-morning crew in the mid AM!! T. I am working on the do, HAIR-DO that is!!!!

  2. Dawn says:

    JJ be careful what you wish for. I don't want to hear…"Dawn, NOW IS NOT THE TIME," when I am yelling at you tomorrow son!!!!

  3. Matt says:

    I believe that crazy girl with the hats has also made it on the 37 in box. How do you think she made it up there for the spot?!

  4. Mat I. says:

    Thanks you, Illario. Now THAT was motivating. I may not be there in person any more but I am still doing it everyday…wishing I was.