I study diet constantly and eat as strictly as, and with more discipline than anyone I know…  except maybe Melissa H. or Jrod.  I don’t claim to know it all and most of all, I am aware I don’t know what I don’t know.   So last year I went to Jrod to get my BioSignature done and gain advice on how to improve diet and supplementation. Jrod is a BioSignature Practitioner and has been for a long time.  His take on functional nutrition was what I needed to get myself tuned up and moving on to the next level of my own health and performance.  If you didn’t know, I’m a little older than some of the fire breathers...

Fructose, and its evil cousin, high fructose corn syrup, may be the reason (or likely one of numerous reasons) you are fat and cannot lean out.  A very little fructose goes a long way at keeping your body in a state elevated readiness for fat storage.  Check out the articles below for a better understanding of why the sugar found in fruits is the reason why I recommend you eat only fruits that end in the word berry. -t. Avoid Fructose… by Charles Poliquin Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.  The body responds to fructose, especially large...

Self Defense Course- Thursday at 6 pm This Thursday May 17th at 6pm in the loft area of CFW, Aaron Lawrence will be conducting a self-defense course. This in depth course covers statistical data on physical altercation and violence, rape, and what happens most when “victims” decide to fight back. We will cover distancing, timing and verbal cues that are your first line in demanding your personal space and maintaining proper timing. This will lead into the purely physical aspects of being attacked and working for defense. Course cost is $40 per person. The class will run for 2 hours. Please sign up at the front office of CFW we have a sheet on the whiteboard up front, or...

Afternoon Nutrition Class  On Wednesday May 30th at 1:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $30 which is well below comparable courses at other establishments. If you have yet to attend a CFW nutrition class, the time is now. ______________________________________________________________________________________ Crossfit EMOM Clean + Front Squat (155/105) 1st minute 1 Clean +1 Front Squat, 2nd minute 2 Clean+2 Front Squat and so on… * After you cannot complete a full round (i.e. 8 Cleans...

Hi CFW, It’s been very busy at the gym and I’ve been spending much of my time up at MARSOC.  I thought it a good time to check in and tell you about upcoming events and other happenings at and around CrossFit Wilmington. First, thank you all again for supporting the CFW athletes at the Regional competition.  They all did so well.  Their time, effort, and commitment to excellence was proved in the final standings.  We couldn’t have done it without the support you all presented. In the next few weeks the team will be training even harder to prepare for the competition faced in California at The CrossFit Games.  Like Tanner’s post yesterday, the rest of the team...

Reminder: there are no longer open gym hours on Sunday. We will still have yoga at 9 am. ____________________________________________________________ My personal journey towards the CrossFit Games began shortly after Mid Atlantic Regionals in 2011.  After a disappointing finish I was tired of being weak, so I made it my goal to become stronger in all of my lifts. I spent the next six months doing primarily strength training. Half of my time I worked on slow lifts, ie squats, deadlifts and presses, the other half I focused on olympic lifting. I did some shorter met cons that were less than 12 minutes and I made sure that I was not over training.  After the initial six months I moved...