The new site opens with an old post… 
CFW and CFE represent Wilmington, NC at The Garage Games

But first…  

Congratulations! Congratulations! Congratulations! 

     To everyone that competed in The Garage Games, a huge congrats.  CrossFitters from CrossFit Wilmington and our new sister affiliate, CrossFit Engage, competed and secured very impressive finishes.  Click our FaceBook icon and view the results. 

Ryan at the Garage Games

Originally posted 28 Sept 2008 


Why are some athletes better than others? How can that one phenom do all those WoDs so much faster? Why does athlete “a” get better results from CF than “b”? How can some girls and guys post the fastest times and highest scores day in and day out? What is it they are doing differently? It’s simple. Just watch one of them. They all have things in common. 

Just before the count of 3, 2, 1… go! They change. Some may give a nod and slight smirk. Others stare directly ahead with no measurable emotion showing. But each has a visibly notable change in demeanor just before the WoD begins. All anticipate the command of “Go” as they hope to shave even a tenth of a second by starting the WoD on the “guh” sound of go. 

During the workout, they don’t mess about… they push themselves and spare no effort. They waste no time on water. They know it’ll be over before they’re dehydrated. And you’ll not see them going for more chalk either. They are confident their grip will last. They do not waste energy on motion that does not contribute to the end. 

They push themselves to the point of collapse, and then maintain that pace. It’s at that pace they’ve learned intensity can be optimized. If at this pace they push any harder, they will have to slow for a break. Any slower and they’re wasting time. This pace is uncomfortable and painful. 

These athletes induce upon themselves extreme physiological stress. The perceived lack of oxygen and the heart beating at near maximum rate elicits signals from the brain telling the body to slow or stop. But the athlete ignores the signals and tells his/herself that it’s only a warning, not a mandate, from the brain and they do not have to adhere. 

At this intensity, the lungs produce fluid to be coughed up while rolling around on the floor after the WoD. Add in blurred vision, auditory exclusion, numb fingers, hands, and even arms. And let’s not forget degradation of fine and often, gross motor skills. And when he or she is done they’ll deal with the blisters and bleeding. 

The discomfort and pain of this threshold dissipates quickly and are replaced with the rewards of accomplishment. And the reward is worth it. 

The lowest common denominator… the one common characteristic possessed by all the champions and elite of any sport, competition, military unit, MMA, and CrossFit is their mindset. In these athletes, exist the ability to put aside the unimportant and go focus on the goal. And then do whatever it takes to achieve that goal. But not just acheive it, exceed it and to make the goal insignificant and only a stair step to the next. 

So the next time you finish up a workout, presumably today or tomorrow at the latest, and walk out of your training facility, to get into your car and drive away. Ask yourself this… “am I ok to drive”. If it’s an easy “yes”, then one of two things happened at with your workout. Either you took ample time to cool down and recover. Or you didn’t give it your all. 

Think about it.

25 thoughts on “Sunday 22 Aug 2010

  1. Rob the Ghost says:

    Love the new edgy look to the site… CrossFit Wilmington is the BEST place to train, anyone that trains there day in and day out has the winner mindset for sure. I need to get mine back…

  2. No GOOD says:

    WOO FRIGGIN HOO!!!!! the new site is SICK!!!! Great post T! MINDSET=KILLSWITCH ENGAGED , great post!!!! Great site! And HOLY CRAP!!!! CFW , looks like we SMOKE CHECKED everyone at the GGames!!!! Great no AMAZING job!!! I have a link that I am posting for the BARBARIAN Challenge, it saves you $5 also it is in BFE and The Best Westen is the only hotel left, so act fast. Savana Ga is an hour away from Swainsboro Ga. The zip for Swainsboro is 30401 heres the link

    Have a great day CFF!!!!!!!!!!!!

  3. Walt says:

    Love the new site. One question that you know I have to ask, where is the view tomorrows WOD button?

  4. Abs says:

    T, Shawn and everyone else who got this site going…GREAT job!!! It looks outstanding! GG athletes…you all did amazing and I am proud to train along side you! Hope you had fun *wink* lastnight!!!!

  5. Tracy says:

    CFW!! Way to go at the Garage Games! Love working out with such amazing athletes! Awesome MINDSET post!! Great new website! LOVE CFW!! See you tomorrow 6am crew!!

  6. Kelly says:

    I love this new site!! It looks great! ….but how am I gonna know what days to come in nervous if I cant see ‘tomorrow’s wod’ the day before?? 🙂 Congratulations to everyone who competed in the Garage Games! You guys did awesome!!!

  7. Julie G. says:

    I do not like not like idea of not seeing next days WOD. If someone Cherry Picks then they will only suffer and fall off the tree anyway. The ability to see one day ahead is unique to CFW and something I really look forward to. You asked for opinion…..

  8. Noelle says:

    LOVE THE SITE!! Great job t. Miss seeing everyone in the gym – will be back in there tomorrow!

    Just a quick word – being able to see the wod the day before helps those triathlete kids (like me) prepare for my next morning endurance wod accordingly. Really enjoy that. Just throwing it out there!

  9. Shawn K says:


    In order to have an icon appear by your name you must create a gravatar. Gravatars are images associated with your email address. Most blog sites use them so when you register on a site, you can automatically have your image available.

    To create an account, go over the and follow the directions.

  10. Brad says:

    Great job on the new website. I like the idea of not knowing what the next days WOD is. Just in the old days of CFW.

  11. Ereka says:

    Really love the new website! Just to add to the banter about seeing the next day’s WOD… as someone who travels rountrip from Hampstead, it is nice to be able to plan accordingly for my WOD. If it is too long, I can plan for after work or I can schedule one in the morning. My fear is that surprise WODs will leave me with incompletes due to time constraints.

  12. Angela says:

    It was so great to see you guys at the garage games this weekend! Like always, CFW made quite the impression!

  13. drew says:

    About time yall got the site on wordpress 😛 I am a wordpress master so if yall ever run into issues, let me know, i can be of assistance. Also, awesome showing at the garage games!

Comments are closed.