CrossFit Wilmington provides the best training and instruction from the most experienced staff.  Our members provide the drive and motivations that fuels their success.  This fuel is contagious and the atmosphere at CFW creates a foundation all our members can build their personal successes on.  Below is a note from my good friend and CFW member, Chip B.  Chip is one of the many fine examples of what a person can do when he/she simply decides to.  



Hey Tony,chip

Congratulations, the Legacy event was awesome to say the least. It’s amazing that three of the top seven teams were from CFW. What makes this so impressive is the level of competition, and the fact that every day the pool of people doing crossfit is increasing. Somehow CFW is developing and attracting athletes that keep your competitive edge growing.

Also, I wanted to thank you, your staff and the members that I train with for helping me stick to resolutions I set at the beginning of 2013. At the beginning of the year we sat down and had a very matter of fact discussion about my approach to crossfit. This was a conversation that I took to heart. We discussed the fact that I was showing up and doing wods, but not progressing. We talked about my poor diet, lack of focus, and not having measurable goals. I must say there were things you said that I found kind of funny “Chip there is only one person responsible for the fact that you are not front squatting 300lbs” I did keep from smiling – though it seemed pretty funny since my front squat at the time was 155.

For a week I thought about our conversation. I decided to make changes; I improved my diet gradually over the course of the year. I found that as I dropped bad eating habits it got easier and easier to improve my diet and stick to the plan. I used members that I was training with for motivation. I looked at the morning members I train with as monsters that I could never keep up with – after all I am much older than them. I stopped making excuses about my age, and I actively sought out the experience and knowledge of these members – finding nothing but encouragement. I decided if I couldn’t keep up with these folks I was going to give it my best shot. One other change I made was to tap into the knowledge of the morning instructors. I wanted to become more technically sound and more efficient with all my lifts and crossfit skills.  Every instructor is knowledgeable and professional; willing to do whatever it took to make me better.

So here is what happened in 2013:

Lost 14 lbs

Lost 3 inches in waist

Deadlift was 395 now 440

Back Squat was 295 now 350

Squat Clean was 155 now 245

OHS 135 1X now 175 3X

Front Squat was 155 now 285 – still not 300 – but much closer

Some time in the next couple of weeks I would like to sit down with you and set my goals for 2014. Thank you for your programming and motivation, I hope you have a great 2014.


2 thoughts on “Chip On Taking Control of 2013 and Getting After 2014

  1. Dillon Bear says:

    Awesome job Chip! Congratulations on, not only the improvements, but your commitments to your goals. Best of luck in ’14.

  2. Walt says:

    I have had the privilege of knowing Chip for the past 15 years, give or take, and I believe that he is better at 50 than I have ever seen him before, and that is saying something. Thank you for setting the example, inspiring us and proving that with work ethic and determination we can all keep improving.

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