CrossFit Wilmington

No compromises. 

When we decided to open CFW, we decided to go all out from day one.  It's not in us to just meet the minimum, but to raise the standards.  We've no compromise on equipment, materials or construction (luckily Tony can weld, huh?).  We do not and will not compromise on inexperienced trainers and never on our program.  Our athletes' performance reflect that.  Keep up the momentum CFW! 

WOD:

Weighted Pull Ups   5 - 5 - 5 - 5 - 5

*Pull ups are dead hang.  If you cannot do weighted pull ups, scale down to bodyweight.  If you can't do BW, use the bands!

As many rounds as you can in 15 minutes of...

• 5 sumo deadlift (115lbs - m / 75lbs - f)
• 10 push ups
• 10 get down / get ups

Tracy T. working the ropes.  Tracy is an avid triathlete that has added CF to her program.  Here's an email she sent after her workout yesterday morning.  Thanks to Tracy and all you guys that allows CFW to be a part of their training.

Julie and Tony,
 
I just wanted to let you both now how excited I am to be a part of something so darn good CROSSFIT! When I walk in I am smiling and when I leave Crossfit I am smiling! Such a positive environment! Great way to start my day!
 
THANKS!
Tracy

WOD:  For time...

• 20 pull ups
• 2 shoulder press (95lbs / 45lbs)
• Run 100m
• 16 pull ups
• 6 shoulder press
• Run 200m
• 12 pull ups
• 8 shoulder press
• Run 400 m
• 8 pull ups
• 12 shoulder press
• Run 800m
• 6 pull ups
• 14 shoulder press
• Run 1600m

 During her 3rd Intro to CrossFit course, Maura asked if she could try the 36" box jump... 

and she nailed it.

WOD:

Deadlift 1 1/2 Bodyweight    1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

That's 15, 1 rep sets.  Rest as much as needed.  Use strict form and accelerate through to the top.  Return the weight to the floor controlled...  don't drop or slam it down.

2 rounds, 30 seconds of rope battle with 30 seconds of rest btw sets. 

You guys did awesome work on yesterday's WOD.  Clint and Zach Jerked 295lbs.  Raja upped it all and got 315lbs...  again, another first time excercise for Raja.  He's a beast.  We can't wait to see what these fellas are capable of!

Lindsay put 115lbs overhead and Chelsea got 110lbs.  It was both of thier first time doing the Jerk.  Ellen got under more than her bodyweight with a 135lbs.  And Dawn put up 155lbs.  What are these ladies, with a little more training, going to get overhead next time? 

These are just some of the tops.  The rest of you are all at 75% and more of your BW.  That's good stuff.  The Oly Lifts are difficult to perfect.  Athletes that compete at these lifts work at them for years!

The Olympic Lifts are whats missing from the typical training program in America today.  CFW has the only mature Oly Lifting Program and instructors with qualifiable experience in Olympic Lifting in Wilmington.   And we're only bettering ourselves.  This weekend we're attending the Oly lifting seminar at CF NC in Raliegh and next weekend, Tony and Julie are attending the CrossFit Oly Lifting Cert in Atlanta.  We're furthering our education so we can improve the training we offer. 

Another new athlete to CFW, Jenna gets some of the Reverse Wall Ball Shots on one of last week's WODs.  Tony picked up the Rev Wall Ball Shot while training at East Coast Crossfit in Southern Pines last week.  If you're in So Po check out Randy, Cindy, and Andrea.  Randy is another former SOF guy with years of training experience.  They have great program.  Check them out at...  www.eastcoastcrossfit.com

WOD:  4 rounds for time...

• 10 Front Squat (m-115lbs / f-75lbs)
•  7 Push Press (m-115lbs / f-75lbs)

Remember...  these weights are goals.  Everything is scalable.  If it's too heavy, drop the weights.  If you can do it with more, no one said you can't scale it up!

Debbie getting instruction on the kipping pull up from Julie during her Intro Course.  Debbie is one of 16 athletes to join CFW in last few weeks.  We'd like to extend a big welcome to all our new members.

WOD:

Jerk - Find your 1 rep max

• warm up thoroughly and don't add more than 10 lbs at a time!

1 round, 20 reps of each for time...

• one arm kettlebell swings (10 left/10right) 12kg-m / 8kg-f
• pull ups
• hang clean (115lbs - m / 75lbs - f)
• GHD sit ups 
• ring dips
• walking lunges (20 steps each leg - 40 total)
• knees to elbows
• back extensions
• push ups