This Week at CFW…

Situational Awareness and Threat Detection Course (SAT-C) Thursday, November 17th
The class outlines and illustrates techniques to keep you and your loved ones from becoming victims of violent attack.  Attendees will learn measures special operations military and law enforcement use to avoid dangerous situations and how to apply them while at home, traveling in your car, flying, staying in hotels, and even what to do in case of work place and school violence.  The reality is, the world can be a violent place.  There are ways to avoid being a victim, this class will teach you how.

Olympic Lifting Course November 16th-December 17th
CrossFit Wilmington is Coastal Carolina’s only USA Weightlifting gym and host to Wilmington Weightlifting Club.  Now home to 3rd place and 1st place National Champion lifters, our Weightlifting Course is where CrossFitters improve their lifts, and in turn all aspects of their fitness.  Improving your technique in the lifts transfers to more efficiency in all the exercises we do daily. The course begins November 16th and will run for 4 weeks.  Classes are Wednesdays 8 am or 6 pm and Saturdays at 10 am.  Cost is $150 per person and sign ups are on the board in the lobby.  NOTE: We will be running an advanced lifting course at the beginning of 2012 for those who have already completed an Oly course, so sign up today and be ready for the new year!

November 19th- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, November 19th.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

Reilly and Jeremy bear crawl in yesterday's workout.


In Teams of 2-3  choose a weight and complete the following for time…

12,000 lbs Ground to Overhead

185 lbs x 64 reps
155 lbs x 78 reps
135 lbs x 88 reps
115 lbs x 104 reps
95 lbs x 126 reps
75  lbs x 160 reps
65 lbs x 184 reps
PVC x 1,000 reps

* Only 1 bar per team is allowed

Finish up with…
50 Flutter kicks (2 count)
50 Crunches

11 thoughts on “Team G2OH

  1. Tanner says:

    Good stuff 6 am crew! Beasting this workout this morning. Shout out to Sandie, Elizabeth and Seanna for crushing it at 75 lbs, good work ladies!

  2. Sandie says:

    Thanks Tanner! That workout ROCKED! My hands are so beat up! LOVE IT! Calluses are the new sexy! HAHA!!! Mad props to the entire 6am crew! Good work guys and my other two gals!

  3. Sensei says:

    Hey all, Thank you so much for the energy and compliments this morning. You all sincerely motivated me.

    Sandie=Bad Ass!

    Shawna=Awesome!, Really a show of strength for you to take time to “vent” for a second but then BOOM, get right back to the bar!

    Elizabeth=Stronger than you know!

    Albert=Team Leader! You inspired me today my friend!

    Everyone else= Thank you!

    Now read this! and tell me what you think:
    “Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a half minutes per mile]. So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”

    What limits are you putting on yourself that you have passively accepted?

    FYI: this is from a book, it’s not me talking here. I was not even born when Bruce Lee died.

  4. Sandie says:

    Thank you Albert and Sensei…this morning wasn’t any different than any other 6am workout…everyone in that crew is charming, funny and so strong (and not just physically). I could not think of a better group of people to start my day with.

    Sensei, I do my best to not place any limits upon myself. Only when I am in danger of injury, do I intelligently back down. However, I don’t consider that limiting myself to what I am capable of. I will only keep pushing forward. I have been through quite a bit in my life emotionally and physically that I do not hold “limit” in the true sense of the word, in my vocabulary.

    I truly believe we would do ourselves a great disservice if we didn’t constantly challenge our minds, bodies and spirits.

  5. Amanda W says:

    Cautionary note: After watching this video, do not put “Women’s Snatch” in the YouTube search engine. Duh.

  6. Sara Clark says:

    @ Amanda: Good call.

    That, ladies and gentlemen, is a big boy.

    On a much smaller, less hairy, less impressive note, I am looking forward to today’s wod! Can’t wait to get outta the office.

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