On Thursday, August 23 at 6:30pm, find out how the food pyramid is completely upside down.  Join us and learn about the healthiest way to eat, how to use it to fuel your workouts and to lose that fat for good.  CFW’s model for nutrition will get you healthier and more fit than you have ever been, and keep you there.   Our recommendations for diet emphasize nourishing the body with clean, natural food.  We keep it simple and easy.  Eating a diet low in carbohydrates, with no sugar, plenty of good fats, and moderate amounts of quality protein supports a healthy body and mind, naturally reduces body fat and helps maintain a lean body.  Our diet recommendations produce results; you will not be disappointed. If you have yet to attend a nutrition seminar at CFW the time is now!

Cost – $40.00


The Coastal Carolina Clash

Saturday August 4th CrossFit Wilmington and Wilmington Strength and Conditioning will host the Coastal Carolina Clash.  This event will be the first ever strength triathlon in the Wilmington area. It will consist of three events, an “Old School” Olympic meet with maxes in the snatch, clean & jerk and clean & press, max attempts at a deadlift and bench press, and a strength-based Crossfit WOD.  The lifting portions will use USAW weight classes.  You may sign up for one, two or all three of the events.

This event promises to be fun for all and is a great chance for anyone who has never competed to do so. The cost is $20 and includes an event T-shirt and food.  We are keeping the cost low so you can have a few bucks to enjoy your time in Wilmington, but any proceeds above the cost of the event will go to the Wounded Warrior Project.  Sign up for the event here.

We need a few volunteers/ judges to help with The Coastal Clash. There is a sign-up sheet in the lobby for anyone who is interested.

This is Amanda’s first week at CFW… welcome!  Amanda demonstrates excellent mobility and flexibility and front squats below parallel with excellent form.


Skill work: Kipping Pull-up

Myofascial Release- Posterior Chain

For Completion. . .

50 Reverse Hyper Extensions (3/0/1/2)
50 Weighted AbMat Sit-ups
100 4- Count Flutter Kicks

11 thoughts on “Kipping Pull Ups

  1. Taylor Brown says:

    Hey Guys, I’ve got a rotator cuff issue that’s been nagging me. Been taking SinewPlex and laying off overhead stuff for the last 3 weeks, but it hasn’t gone away. Thinking I should maybe get it checked out. Does anyone have any good recs for somebody in Wilmington who’s good with shoulder issues? Ortho, PT, Sports Med? t., I know you had a shoulder injury last year. Any info you guys have would be greatly appreciated! Thanks!

  2. Nick says:

    If anyone is in need of some oly shoes I am selling a pair of used nike’s in good condition and new competiton soles. Size 10.5. If interested give me a buzz at 336-302-1060.

  3. Jocelyn says:

    Taylor – I am just recovering from a rotator cuff issue that turned out to be bursitis and a sprain. I did PT for the sprain then they had to do a cortisone shot for the bursitis. I was able to come back to CFW this past week but have been out of town. I take sinewplex also. I went to ortho Wilmington and saw the PA there that works with the shoulder specialist! Best of luck.

  4. Meagan says:

    Amanda…glad to see your pretty face back in the gym. Nice work girlie! 🙂

    Great job 6AM crew. Keep working on the skills and progressions for the Kip…you will get it with practice.

  5. Tanner says:

    It’s great to see naturally proper squat technique, great to have you Amanda!

    Also, if you haven’t noticed the new article in the slider it is definitely worth a read. I picked up the book that t. referenced and it is fantastic. Give it a look when you have a few free minutes, it will be a far more productive use of your time than browsing facebook.

  6. Matt H says:

    Random Question: Is anyone here good with MS Project? I’ve got a new job which will require me to use it and I need to learn some basic functionality. I’ll pay by the hour for lessons. Call me at 910 232 4400.

  7. t. says:

    If Sinew Plex has not provided any relief, it may be by the connective tissues of the cuff.

    Start by talking to James or Fletcher with Wilmington Strength and Dr. Eric McGraw. You may have something as simple as an imbalance and require a few weeks of rehab and corrective exercises.

    Dr. McGraw does great things with ART. Treating myo adhesions, scare tissue, and injury is his specialty.

    I’ve yet to be impressed with any ortho… and I’ve a considerable amount of personal experience with them. As Jocelyn pointed out, they administer cortico-steriods for inflammation instead of treating the source of the inflammation. Ortho MDs are the place I’d look only when the other methods fail to yield results.

  8. Chris says:

    I have trained at other Crossfits and the other Crossfit in Wilmington. You post great articles and give so much information. The other posts lame motviational articles by Lisbeth Darsh and other yappy women. Sometimes we might get a video of a Crossfit main coach talking about Crossfit. “t.” writes weekly articles that sometimes blow my mind. The Laws of Success article posted today is great. Unlike the motivational articles posted on the other site, your articles really motivate me. I am on my way to B&N to get a copy of Hill’s book. Thank you.

  9. t. says:

    Thank you for the compliments. I prefer them not to be comparative to other gyms and not at their expense. But… I appreciate it nonetheless.

    I think knowledge is one the greatest motivators. So post articles that provide relevant information to health, wellness, and training. If those articles inspire folks to improve themselves, that’s a huge bonus.

    I am not a huge fan of motivational sayings, posters, or articles. Lisbeth writes very well, but the empowerment stuff doesn’t interest me. Is the same with the Rx Star and Strong Is The New Skinny sites… they tend to only inspire the weak temporarily. It’s false motivation. I provide the tools needed for or members to succeed at developing primal health and fitness… They must provide their own motivation.

  10. Sensei says:

    I can’t read stuff by T too often or I’ll get yelled at by my wife for overhead squatting my sofa in the living room, I just get wayyyyyy too motivated.

    It’s pretty incredible to be part of a facility that takes pride in offering the WHY it works as opposed to the fru fru crap that you alluded too.

    Amanda, Haven’t met you yet great job and Welcome!

  11. Taylor Brown says:

    Jocelyn and t. – thanks for the advice! I’m going to schedule the WSC structural eval so they can check for imbalances (been meaning to anyway) and go from there.

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