Olympic Lifting Seminar at the Athletic Performance Center
On February 25th from 12:30-6 The Athletic Performance Center in Raleigh is hosting an Olympic Lifting Seminar conducted by Senior Coach, Record Holder and Mid-Atlantic USAW Director, Mike McKenna. The cost is $75.  It is 100% hands on and advanced lifters will be able to have a training session during the break. Space is limited, so if you are interested sign up ASAP. The registration can be found at www.apcraleigh.com


JZ and Daniel - 3 reps every minute on the minute for 10 minutes of Clean & Jerk at 245lbs.


Subscap Pull-ups  6 sets x 6 reps (2/0/1/1)
Barbell Curls  6 sets x 8 reps (2/0/x/0)

With (155/105) complete one round every other minute increasing the rep by 1 with each round.
1 Snatch
1 Clean
1 Front Squat
1 Split Jerk

In subplementum…
3 Rounds at Max Effort
Run 400m
Rest 3 minutes

Olympic Weightlifting
Class 6:30

8 thoughts on “Pull-ups, Curls and a Complex

  1. Abs says:

    Good read DC…seems to me that the affiliate he went to was the problem…also his ego… I guess. You want to gain weight…tell a trainer..we will help you. You don’t want to lose weight…tell a trainer we will help you.
    A member that became a trainer 3 months later…OK???
    All the info about Oly lifts..and learning lifts in 2 days but cannot teach it…DUH… that is why we do what we do HERE at CFW. Man, I wish that guy would have come to our box for 3 months.
    There is no way in hell he would have done an AMRAP with DL at 225# (especially with weighing 141#) after only going through “elements” course. That is just bad coaching!!!

    I owned a box years ago on WA…since I left the quality of training has gone to shit..the knowledge of training is minimal…and the progress of my 1st members was stunted completely…it broke my heart FOR REAL.

    Its crap like that and other “wanna bes” that simply wanna say the are “CROSSFIT” which makes people question ALL affiliates. I am glad that though we are CrossFit Wilmington we are less CrossFit (the ideology of CrossFit) and we are more about FIT. Yes anyone can do CF…but the great thing that we do here is that you come to us with goals…we personalize and tailor your training towards those goals…hence the success stories we post!

    I just hope that someday CFHQ will realize they need standards when it comes to affiliates…so the rest of the CRAP out there can be “NO REPed”

  2. Albert Steed says:

    I read that thing and as a member of this place I just have to wonder how bad the place he went was. I have never been encouraged to do anything at a weight or pace that would injury myself. When I was first starting out and couldn’t complete the WOD’s I would scale to where they still sucked but, could keep going to the best of my abaility at that time. I wasn’t the first on the board and that was fine becuase I was also in no where near the shape of those around me that encouraged me.

    As for putting on muscle weight and getting stronger and all that, the guy is full of shit. I don’t know exactly where I started but, I know since October I have dropped 5% body fat and put on 7 pounds of lean muscle mass. My lifts are all up 50-100 pounds from where I started at as well. I look around and I am still far from where I want to be but, I know for a fact that doing this the right way works.

    I feel really happy to be in a place that has this level of quality and professionalism in the training. I can only assume that I wouldn’t be anywhere near where I am right now had I gone to some of these other places with just the name on the wall.

    So, Thank You CFW for being f’ing awesome and providing us all a place to reach our goals.

  3. t. says:

    Funny… tomorrow’s post is about this exact thing. CrossFit HQ has always contended the free market would regulate and the bad affiliates would not be able to last. Wilmington has one of the worst ever affiliates operated by one of the worst “coaches”. But they’re still in business. If HQ was correct, they would’ve perished years ago.

    They haven’t because CrossFit is new. Most members of CrossFits don’t know they are receiving high quality instruction or horrible. Since you don’t know what you don’t know it’s not difficult to be happy in a mediocre environment.

    I like the affiliate system and the freedoms it gives us, but a little more oversight from HQ would be a benefit.

  4. Tanner says:

    Ditto Tony’s comment. It’s sad that people at crappy gyms don’t know that they are at crappy gyms. I was talking to Jake at the 9 am class today and he was telling me about a gym he visited in Arizona that was horrible. It’s difficult to appreciate what we have here if you haven’t seen first hand what types of bad gyms are out there. I have had the pleasure to work in another gym that is very good, but I’ve also seen some gyms that have no business training anyone. I encourage anyone who questions our gym to go visit any other gym in NC or across the US and see how it compares. You will be shocked for what passes at training at some other places. I’m thankful that CFW puts some planning into our programming and really cares about the health and safety of our members. We wouldn’t dream of making a new member do an amrap of 225# DL, that’s absurd.

  5. Abs says:

    I doubt the author even realized that this article read by (those that KNOW better) would actually be SLAMMING the box he NAMED in the article…hopefully Weside CF…will see it how we did and strive to improve…

    Absurd is an understatement!

  6. Edwin says:

    First, JZ and Daniel are badass and an inspiration. I expect to see them both get after in the Open

    Second, and this pertains to the article. I’ll just say “Crossfit ain’t for everyone” and leave it at that.

Comments are closed.