As an early notice, we will only be having an AM beach WOD on Wednesday. If you want to join in the fun meet us at the Oceanic Pier at 6:15am.
Metro Dash Recap
Great weekend at the Charlotte Metro Dash. CFW represented very well with seven teams and many individual competitors. CrossFit Wilmington had the first and second place men’s teams! Nick, Gene, Matt and St. Louis just beat Zach, Daniel, TJ and Jason (from CF Vitality) by TWO SECONDS. TJ placed first in Elite Men:s, Desi took first in Elite Women’s, and Melissa placed third in Elite Women’s. All three competed in team events of the same course. Dave B. took first in Men’s Master’s. Overall it was a great weekend and we look forward to future events like these. As always, CFW athletes represented well, maintaining positive attitudes and giving support to all competitors.
In the next 8 weeks our focus shifts back to strength conditioning. The first few weeks are preparatory in nature. They will ready you for the heavier work to come. Technique, not weight, is your focus. It is not your goal! It is your focus, your purpose.
We are going to beat the form and technique issue to death. Full ROM is required. You fellas (and ladies) that would rather half (or I should say half-assed) squats with 325lbs than do full reps with 275 will be called out, scrutinized, and if need be, beaten. Ha. Seriously, there are some of you hardheads that have been with us for years and still can’t (or won’t) squat below parallel. Your half squat is amazing… to no one but yourself. Own up to it and fix it.
This strength is going to include movements not always seen in Crossfit Affiliates. Don’t be alarmed. While the focus will be on the squats, presses, and pulls, we will introduce you to the applications of supporting movements. Movements that keep us from developing imbalances that can develop from only performing full body, multi-joint movements.
Take advantage of this Phase of your training. This is when you can really lean out and gain solid muscle. Muscle we’ll use to power through the MetCons we all love so much.
Ideally, you will take 2 days off each week. Off means myofacial release and stretching, not a light workout or “easy” run. Recovery is the most important part of an effective program. This one requires two, and some weeks, three days off or else you will get fried.
Diet is just as important now as ever. The lifting will make you hungry. Do not eat the carbs. Up your protein to help with the cravings.
Take fish oil, magnesium, zinc, glutamine, and BCAAs. Not sure about these and how much to take of each? Schedule a nutrition session with me and I’ll dial it in for you. There are many other supplements that can help build muscle and strength. In a one on one setting I can help you take the right ones in the correct amounts.
To all my Olympic lifters. Follow this program. It’ll ready you for the coming train up, beginning mid July, for the state championships.
To all my “ready to be” Oly lifters. We’ll start a new Olympic Weightlifting Course Monday, July 11th. Stand by for the details. I need 10 participants to run an Olympic Weightlifting Course. We will begin sign ups and accepting payment for the course next week.
So let’s get strong. This is where you can make the most improvements in your fitness. Give it your all.
Front Squat 5 – 5 – 5 – 5 – 5 (2/1/-/0)
Weighted GHD Extensions 8 – 8 – 8 – 8 (2/0/1/1)
Chin Ups 6 – 6 – 6 – 6 (2/0/1/1)
No more than 1 minute of rest between any/all of these sets.