Wilmington Weightlifting takes it on the road…

Last Saturday CrossFit Local in Chapel Hill hosted Wilmington Weightlifting’s / CrossFit Wilmington’s Olympic Weightlifting and Power Development Seminar.  The Seminar drew attendees from CrossFit affiliates around the Triangle.  The attendees learned techniques to improve their Olympic style lifts through proper use of the skill transfer exercise segmented lifts.  The seminar also covered the methods we use at CrossFit Wilmington to develop strength and power to support and further our CrossFit style MetCons.  Most attendess PR’ed their Snatch and Clean & Jerk.  More importantly, they learned the technique required to perform the Olympic Lifts.

A huge thanks to Chad and Kelly of CrossFit Local and to all the attendees.


Click on the photo to view.















Thruster – Work up to a heavy single
Box Jump – Work up to a challenging height
Dumbbell Shoulder Press  5 – 5 – 5 – 5  – 5
3 sled pull/drags for time.

Class at 6am

10 thoughts on “Wilmington Weightlifting Seminar at CrossFit Local

  1. Whitney says:

    Overheard (in a whiny voice, by a man) ‘Tony said this was going to be easy today, this isn’t easy, this is haaaard’ Keep it to yourself! I don’t want to know you’re a bitch. And by calling out whining, I have to stop whining myself. Lead by example. Thank God there is a place to go for a challenge. Do kids soccer teams really not keep score? I do like the George Costanza approach to a challenge, do the opposite of what you would normally do. If you’re trying to facilitate change. Better and better.

  2. Sensei says:

    Hey all,

    I got the stomach bug yesterday and am still not good for extreme physical activity. So I won’t be at the BJJ club today.


  3. Jeremy B says:

    Ok, I will bite… @ Whitney….Jesus, have we taken the “we are all a family montra so far that we need to start acting like a dysfunctional one”? I am not sure who the poor fella was or if he was “new” but I bet you can recall not so many months ago joining crossfit and perhaps voicing frustration, but I could be wrong.

    And this part isn’t pointed at you Whitney… but everyone
    Any more, it seems to me that this “blog’ is all about sucking each other off and how great we are, and if not that direction the ” you suck, get some”. ( of course they both have a time and place)

    On 26 Jan 2011 T posted “Our strongest are humble and happy. They have a place to come and thrive without the weak minds interfering.” So, was that guidance to run off the weak, call them bitches, etc.. or for we as a people to grow strong and remain humble? I just wonder if we could all stand to be a little more humble and show our badassery on the platform, white board, in Winston, at regional, and throughout boxes as we travel. Sure, I am all for a pep talk and acknowledgement of our feats, PR ects.. but lord the love fest gets repetitive..

    So I will leave you all with …. Feel free to flame the sh!t out of me
    One Love
    Jeremy B

  4. Caleb says:

    So….speaking of weightlifting, I paid for a spot for the triad barbell open but I’m not going to be able to go. If anyone is interested in taking my place let me know. They don’t do refunds, but they can transfer another competitor in my spot, so if you want to do this hit me up.

  5. Drew says:

    Sorry Caleb, I have no interest in competing in the womens division. I kid, but the sad truth is I’d get destroyed by most of the chicks too.

  6. sara! says:

    I’m all for arrogance and self-confidence if one can back it up.

    Crossfit, and our box, especially, attracts Type-A folks. We appreciate the support and promotion that we have and show for one another. As far as others go, I might pump people sometimes, but so long as people are MOVING and DOING SOMETHING, I’m not going to fault them or think less of them. That makes little sense. But, we have a community of athletes, and many of us come from athletic and physically demanding backgrounds where teamwork and brotherhood and confidence in ourselves and others is critical; thus, our attitudes will naturally come to light in a competitive environment.

    I’m arrogant. I’m good at what I do; at the gym, at work, and in life. I’m not the best, but that sure as hell isn’t going to keep me from working at becoming the best I can be.

    I choose to surround myself with people who will push me to become better; I hope I do the same for others. I appreciate people caring enough about me to tell me to stop whining and get a move on.

  7. Albert says:

    The sled pull was awesome. One of the few times I have been able to match or beat people in a WOD. 🙂

  8. Whitney says:

    I have a 2 year old and a 1 year old, boys, I’m hyper sensitive to whining. I couldn’t believe a grown man was doing it. It was the high pitched tone. If I was a guy, it would have given me a soft on.

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