Saturday Chipper
Ryan P pushes the sled in the 5:30 am class yesterday on his way to a total of 345 lbs!
Crossfit
For time…
70 Wall Balls (20/14)
60 Ab Mat Situps
50 KB Swings (24/16)
40 Push ups
30 OH Walking Lunge (25 lb plate)
800 m run
Sara C. and Success
Sara C. completed today's workout in her strength program on Wednesday. Sara became a BioSignature client 7 weeks ago and switched to a strength program. Her goal, gain muscle and reduce body fat. Last week she tipped the scale at 130lbs for the first time in her life! At the time of today's post Sara is up 9lbs of muscle and down 3% bodyfat. Congratulations!
CrossFit
Sled Push
Begin with a sled loaded with (+45lbs/+0).
Push 20m
Add 25lbs
Rest 30 seconds
Repeat until you cannot move the sled. Then reduce the weight by 25lbs and repeat until sled is empty.
Lean Out Competition Top 3
The top 3 winners of the Lean Out Competition are:
Seth J. went from 185 lbs and 11.3% bodyfat to 187 lbs and 6.5% bodyfat. Gaining 10 lbs of lean body mass!
Kristina M dropped from 142 lbs and 19.8% bodyfat to 132 lbs and 17.2% bodyfat!
Renee C. dropped from 132 lbs and 16.6% bodyfat to 125 lbs and 12.8% bodyfat!
Crossfit
Warm-up
10 Tuck Jumps
Butt Kicker’s 2 x 25m
Carioca 2 x 25m
High-Knee Skipping 2 x 25m
Broad Jumps 2 x 25m
Shuffle/ Sprint Ladder x 6 (3 right/ 3 left)
Back Pedal/ Sprint Ladder x 6
50 Hallow Rocks
50 Weighted Sit-up to Press
Pressing Work
CFW will no longer have Open Gym on Sundays from 10-11:30am, however we will continue to have Yoga at 9am
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Strength First... Jenny performs up-right rows to develop shoulder strength and stability.
CrossFit
Incline DB Bench 5-6r x 6
DB Bench Press 6-8r x 5
Dips 5-6r x 5
Triceps Extension 6-8r x 4
CFW’s hosts a “Snatch Clinic” at the Games Regionals.
As the Games media staff put it… ”CrossFit Wilmington put on a Snatch Clinic”. Due to a shoulder injury, CrossFit Wilmington had only 5 of our 6 team members participating in the Snatch Ladder WOD. Yes, our total beat all but one team with only 5 lifters to their 6!
Olympic Lifting is difficult to execute as an athlete and takes much practice. Olympic Lifting is even more difficult to coach. CFW takes pride in our attention and dedication to the Olympic style lifts. Many CrossFit coaches believe a snatch workout or two a month will suffice. Not when you’re lifting next to our crew.
Strong and powerful athletes can do “sexy Metcons”. Metcon lovers can’t do strength.
CrossFit
Subscap Pull Ups 4-6r x 5
Bent Over DB Rows 6-8r x 5
Barbell Upright Row 8-10r x 5
Lateral Raise 8 – 10r x 5
Team Work
Team CrossFit Wilmington secured a 2nd Place finish at the 2012 Crossfit Games Mid-Atlantic Regional Competition this weekend. A tremendous thank you to everyone who supported the team’s efforts.
CrossFit
1 1/4 Back Squat 5r x 6s
GHD Back Extensions 4 x 5 (4/0/1/1)
