New Year Specials

  • 2nd Month Free for new clients
  • 10% OFF All Supplements until Jan. 8th, 2013
  • 25% OFF BCAA’s for a limited time only
  • 50% OFF Biosignature Modulation until Jan. 31st, 2013
  • Theracane Clearence $30 

Yep, it’s that time again…  time to get back to the basics and work on our foundation; strength.  For those of you who enjoy lifting, you’ll be happy.  It is those of you who do not, I’m urging you to put forth a real effort into the next eight weeks.  If you do, you will see in the next power cycle and the following metabolic conditioning cycle an increase in the weights, and therefore intensity, in your more “CrossFit” style workouts.  I don’t think I have to tell you how that translates into more calories consumed…  if you’re eating clean and balancing your macro nutrient intake with macro nutrient requirements, you’ll burn fat and lean out.  Do the math on the weeks and you’ll find these cycles will end right in time for you to ditch the baggy winter duds and slip into something more beach ready!  If looking great isn’t a concern, increased strength simply equals increased performance.  There are a few of you who’ve been at CFW for years but still cannot complete the medium weight workouts as programmed.  It is no doubt a lack of determination and dedication during these strength cycles.

As much as I really do not want to address it (I thought this myth had died and the American woman was less apt to being duped), I will give a second to those ladies who “don’t wanna bulk up” or “get big and manly” (imagine those last quotes stated in a whiny, annoying voice).  Ladies, you cannot get big and bulking from lifting alone.  Those freakishly large women you see in bodybuilding are lifting for muscle growth and yes, I’ll say it… using steriods.  Not to mention, they have been doing both for years.  If you want to lean out, stop being a baby and lift.

Fellas, you’re not off the hook…  some of you need to get serious too.  Men shouldn’t have to ask their sisters to help them move a TV.

Our lifts and rep ranges are designed to increase strength by teaching the central nervous system to “fire” better.  In other words, after an eight week strength cycle, you will not put on enough muscle to be considered manly or bulked up, but rather your CNS will make the muscle you already have work better.

Now granted, that is a very dumbed-down version of what we are doing.  But either way, give this strength cycle all you’ve got and you will reap the rewards of better mobility, improved balance between antagonist muscles groups, and duh…  you’ll be stronger.  Any time you are less weak and frail it is a good thing.

If you are not already, increase your protein (from real protein sources…  i.e., meat) to at least 1.5 x bodyweight in grams each day.  If weight loss is not a goal, then take 20-40 grams immediately after your workout via a clean whey protein shake.  You should also take branched chain amino acids before, during, and after your workout.  Take at least 20 grams… that is the minimum effective dosage.  Any less will be a waste.  The optimum dosage is 1/4 of your body weight in grams (140 lbs BW is 30 grams BCAAs / 200lbs BW is 50 grams per day).  Do these two things in addition to your clean diet and taking the basics of fish oil, Vitamin D3, Magnesium, and Zinc and eight weeks from now you will much stronger and leaner.


CrossFit Wilmington’s new massage room. Relieve your tension and stress and improve recovery right here in our facility with a massage from one of our professional massage therapists.
[box-content]Massages will be offered this week at the following times:

Tuesday, Jan 8th – 4:30pm & 5:30pm
Saturday, Jan 12th – 9:00am, 10:00am, & 11:00am

Cost is $50/hr. Sign up sheet is in the lobby.


4 Rounds of…
10 FFR Split Squats       (3,0,1,0)
10 Side Step Ups            (3,0,1,0)
Rest 1 minute


4 Rounds of…
DB Leg Curl                      (3,0,1,0)
Stiff Legged Deadlift     (3,0,1,0)
Rest 1 minute

7 thoughts on “Strength Cycle

  1. Josh says:

    If you have not had the chance to let Mike or Carolini work their message magic on you, sign up ASAP

  2. Sensei says:

    STRENGTH CYCLE WORKS! DO IT AND DON’T WORRY ABOUT “Not doing sexy metcons”, YOU will be better for this!


    SELF DEFENSE COURSE THIS THURSDAY 7PM!! $40 per person! You won’t be disappointed and it can save your life! Sign up sheet at the front desk and more information hitting this site soon!


    TELL THE LADIES ABOUT THE COURSE WITH YOUR ENDORSEMENT and I will ask those who attend where they heard about it. If they say “instructor so and so” I will HOOK YOU UP! i.e. gift card….$$….something you will be happy to receive!

    By training today! I survive tomorrow!

  3. Amanda W says:

    Introducing a strength cycle AND the massage room at the same…coincidence? Ask yourself that question the day after doing split squats. Yowzas. Can’t wait to get a massage!

  4. Becky says:

    Just a suggestion for people who have a hard time remembering their weights during these strength cycles (I know I’m horrible at it)…bring a notebook and keep track of what you do each week. It’s a technique that I picked up at WSC and it’s really helped since I’ve come back to the CF side. It’s great to be able to flip through that notebook and see the weights increase each week.

  5. t. says:

    I just took a session with Caroline. One word… wow. She is really phenomenal. I am still dealing with the injury I took to my thoracic spine area. She, along with ART care from Dr. McGraw, has been a vital part of getting my neck back to full ROM.

    I forget there are folks that have never even had a massage. If you are one of them, give it try. Mike and Caroline are two of the best I’ve ever had work on me. So yeah, it is not a coincidence I offered them the space at CFW. Both Mike and Caroline work full time at Massage Envy in Mayfaire, do house calls, and will come to CFW by appointment So if the times they are available do not work for you, contact either of them directly or make an appointment with them at Massage Envy.

    Becky is all over it. She can also attest to how much strength training will improve your CrossFit. She spent a months training with Casey in the 515pm WSC class and this is what she said about it…

    Keeping log helps you keep track of what you did last week so you know how to push it this week! I don’t harp on the notebook log like some trainers. There are some in town I’ve heard will throw tantrums if you don’t have your log book when you come to the gym. I want you to enjoy you workouts… they should be stress relieving, not generate new stress. But I do recognize the benefits of keeping track or your workouts, times, loads used. It is also a great idea to log what you eat all day on the same page of that day’s workout. Add in how you feel pre, peri, and post workout too. Use a notebook, iPhone, or there are even programs online for the more “turbo-nerdish” types. Ha.

  6. Mere says:

    I saw Tony as soon as he got done with his massage today, while waiting to have my first massage by Carolini, and the way he looked made me even more excited and looking forward to my hour with her! Not only does the massage release tension in your muscles, but your mind as well. If you have had a stressful week, day, or just simply want to clear your mind, the massage is the trick! The setting and atmosphere along with the work of the therapist is awesome. I hope to have another massage sooner than later!

    I hope everyone has fun these next couple of weeks, but trains to the max. I was in WSC for three months this past Summer and knew the effort I put into working on my in-balances and over all strength would ONLY lead to more efficient CrossFit style workouts!

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