Fat Loss Tip: Don’t use whey protein.  If you are trying to lose fat, foods that raise insulin are your worst enemy.  While whey protein is one of the best choices for recovery, it is in part due to its high glycemic index.  For someone trying to lose fat, foregoing whey, both as meal replacement and post workout shakes, will help the efforts.  Eat real meat instead.

Hodge training for the CrossFit Games Regionals in June. Congratulations to Lidia and Marcie for advancing on to California to compete in the masters divisions. The CFW team has  advanced to the Regional stage of competition June 7-9th in Landover, Maryland.


Front Squat 3r x 6s

5 rounds for time:
5 Hang Clean (185,115)
20 Double Unders

Wilmington Weightlifting Club

Back Squat – 75% x 10 x 3
Hang snatch (mid-thigh) – 70% x 3 x 2, 75% x 3 x 3
Snatch Deadlift (hip) – 83% (of snatch) x 3, 88% x 3 x 2
Overhead Squat – 70% x 3 x 2, 75% x 3 x 3

8 thoughts on “Monday

  1. Scott Smith says:

    Marcie and Lidia- you ladies rocked it!!! You are both going to be on the podium for sure. Congrats to the the team for their solid regional finish. Lot of work done, lot to do.

  2. Meagan says:

    Nice work Marcie and Lidia! Proud of you ladies. All of your hard work has shown.

    Awesome work CFW for making it to regionals.

    Hodge…that thing is heavy girl. haha. Good work during the Open!

  3. Amanda W says:

    Good work to everyone that competed in the open. I saw a competitive spirit in many that I had not seen before – and it was awesome! Channel that ferocity and use it when you need it in tough wods.

    Lidia and Marcie are 2nd and 4th respectively in their age divisions…IN THE WORLD. You guys continually motivate us. Yes, it is humbling to be beat by “wiser” counterparts, but dang…if you’re going to get beat it may as well be by the best 🙂

  4. Gene says:

    Congratulations to everyone that competed in the Open. Hell yeah Marcie and Lidia, kill it at the games. Good work CFW Team, kick some ass at the regional competition.

  5. t. says:

    Right on… Lidia and Marcie and the entire team have improved so much in the last year. We’re looking forward to regionals and Cali.

  6. MARCIE says:

    Wow, what can say……… Thank you all so much for your motivating words and support all year. Everyone has been so awesome. I am forever grateful and appreciate every word said to me. CFW is truely an amazing place to train!!!! Thanks to all

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