The Official Crossfit Wilmington Site

CrossFit Wilmington Upcoming Events

Paleo / Zone Nurtrition Class

Wednesday, Febuary 10 at 6pm $20.00

Get serious about your weightloss, performance, and health. No amount of exercise is a subsitute for good nutrition.

Powerlifting Seminar with Will Kuenzel

Saturday, March 13 from 9am- 4pm $60.00

Spend a day with powerlifting coach Will Kuenzel of Energized Fitness Solutions (http://www.energizefitnesssolutions.com/?p=6) learing techniques to improve your deadlift, press, and squat.

Gillian Mounsey's Fundamentals of Gymnastics Workshop

Saturday, May 1st

For more info and registration, go to: http://www.gillianmounsey.com/workshop.htm

Posted: 2/9/2010

Tuesday

Thrusters and Burpees?

CrossFit

One arm DB or KB Push Press 5L/5R - 5/5 - 5/5 - 5/5 - 5/5

4 max rep sets Deadlilft (315lbs-M / 185lbs)

20 - 15 - 10 - 5 reps for time...

walking lunge

pull up

Weightlifting

Class at 6am and 6pm

Endurance

Tempo at 90%

Swim - 12 minutes

Bike - 50 minutes

Run - 16 minutes

Row - 20 minutes

comments ()

Posted: 2/8/2010

Monday:

Congratulations to Mike M. for competing in The Garage Games over the weekend. To see the events and Mike's results, go to: http://garagegames2010.crossfitgarage.com

Controlled Chaos!

Saturday was great! We had over 80 people come in for the workout and the energy was awesome. Saturday is when the morning crew, mid-morning crew, and all the different time crews show and workout together. Add in the weightlifting class and there's a lot to enjoy.

Great Job to all the guys who will finish the 100 Day's of Thrusters today!

That said, this WOD is for you!

Crossfit

For time...

100 Thrusters for time (95/65)

5 Burpee's EMOM until all 100 Thrusters are completed

Weightlifting

Hang Snatch: work up to a heavy single

Jerk (from racks) 85% x 1 x 4

Snatch pull 100% x 3 x 2, 110% x 2 x 1, 120% x 1 x 2

Endurance

Swim, Bike, Run, or Row

40/20 x 5

40 seconds on / 20 off x 5 rounds

*Deviate no more than +/- 5 seconds from first round. Incentive: For every round you deviate, do 30 reps of 20" box jumps

comments (16)

Posted: 2/7/2010

Sunday

Happy Birthday Clint!

Sunday Runday - 1:30pm at Wrightsville Beach Park.

"Strength"

Angela: Clean & Jerk PR - 115lbs

Strength is a standard set by each individual, yet contains certain undeniable absolutes. Strength to the “weakest” is weakness to the “strongest”. But yet, the strongest of the strong are to everyone, strong.

Strength in life’s everyday situations is required: strength to push through the pain of stressful circumstances, the overwhelming weight of necessity, and the irritation of expectation. These create and empower the strongest breed of people that have ever lived.

Strength isn’t merely determined by the singular ability to make clear decisions in stressful situations, or the sole ability to move massive objects with ease, it’s so much more! Someone who exhibits true strength is awe inspiring. His razor sharp mind slices through difficult mental mucks with ease; his muscles react accordingly. Enveloped in his personal training, on the final round, eating away the reps, his muscles splintering under the stress presented by raw perseverance, his body screams, “Stop! You can’t take anymore!, But you have to!, Don’t quit!, Do it! Push!” and he collapses. Ignored the pain, finished the fight, victory! His muscles strong, now depleted; his mind strong, now stronger. It’s truly amazing; the strength of the mind has the ability to override the will of the physical. Mastering the body and mind simultaneously is the epitome of true strength.

Will power is the strongest most potent form of strength; contagious actually. It’s coveted by many, desired by most, but attained by few. Those who strive for this excellence in life are the ones who lead and push us through. Set the standard high, use all of your strength today, become the strongest for tomorrow.

- Alan Horsley

CFW Athlete and 16 years old

John: Snatch PR - 195lbs

"Strength to the weakest is weakness to the strongest."

comments (14)

Posted: 2/6/2010

Saturday

Interested in becoming a volunteer for Ilario's campain? There's a volunteer's meeting at 9am this morning at CFW for all who would like to be a part of Team Pantano. Anyone can help. Everyone is welcome.

275lbs Hang Power Clean x 2

He just keeps getting stronger and faster. Zach is only 20 years old. So some would chaulk Zach's progress up as genetics and age. But that's the easy way to sell oneself short.

That same person wouldn't take into account Zach's self-discipline, commitment, and work ethic. The boy sticks to a very regimented schedule that includes plenty of rest. His rest days are completely off. Truely commited athletes do not allow themselves to overtrain. But what of diet? Zach eats very healthy. Even on a college kid's budget he eats Paleo quality foods and doesn't get caught up in supplements.

So the next time you find yourself thinking you're doing the best you can and telling yourself you'll not as good as athlete A or B because of excuse C or D. Maybe you should examine what he or she is doing to make the progressions they have. It might change your life.

CrossFit

Originally posted 04 Feb 2009

For time:

34 Wall Ball Shots (20 - m / 16 - f, 10ft)

34 Box Jumps (24' - m / 20' - f)

34 Back Extentions

34 GHD Sit Ups

34 Push Press (65 - m / 45 - f)

Row 334 Meters

34 Kettle Bell Swings (24kg - m / 16 - f)

34 Ring Dips

34 Knees to Elbows

34 Over Head Squats (65 -m / 45 - f)

34 Burpees

34 Double Unders or 99 Singles

34 Pull Ups

34 Reverse Wall Balls (20 - m / 16 - f , 10 ft)

34 Walking Lunges (Yes you will be uneven.)

34 Sledgehammer Swings (33L, 33R)

34 Push Ups

Weightlifting: Class at 11am

comments (10)

Posted: 2/5/2010

Friday

Interested in becoming a volunteer for Ilario's campain? There's a volunteer's meeting at 9am tomorrow morning at CFW for all who would like to be a part of Pantano for Congress. Anyone can help. Everyone is welcome.

Happy Birthday Dan!

***If you are going interested in competing as an individual or on our affiliate team for the CrossFit games we are holding a meeting this Saturday at 1pm.

Upcoming Events at CFW:

Paleo / Zone Nurtrition Class: Wednesday, Febuary 10 at 6pm $20.00

Get serious about your weightloss, performance, and health. No amount of exercise is a subsitute for good nutrition.

Powerlifting Seminar with Will Kuenzel: Saturday, March 13 from 9am- 4pm $60.00

Spend a day with powerlifting coach Will Kuenzel of Energized Fitness Solutions (http://www.energizefitnesssolutions.com/?p=6) learing techniques to improve your deadlift, press, and squat.

Saturday, May 1st CFW is hosting Gillian Mounsey's Fundamentals of Gymnastics Workshop

Gillian's strength, balance, and coordination have been featured in many videos, such as this one: http://www.youtube.com/watch?v=QyxTw5hn3HI, and documentaries on the CrossFit mainsite (www.crossfit.com). Gillian's one day workshop teaches basic gymnastic skills and will improve your performance by developing your balance, core stability, and mastery of bodyweight movement.

For more info and registration, go to: http://www.gillianmounsey.com/workshop.htm

To see more vidoes of Gillian, go to: http://www.gillianmounsey.com/videos.htm