It is still the time of year when people are joining a gym.  If you or someone you know is considering which CrossFit Affiliate in Wilmington to become a part of, read“How to Choose a CrossFit In Wilmington”.
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Crossfit Wilmington would like to Welcome Shauni E.

Crossfit

Today we will test the progress you have made over the last two weeks of our Strength and Power Development Cycle

Work up to a Heavy Single in each of the following:

Deadlift
Bench Press
Back Squat
Shoulder Press

Check out JZ, Cody, and Daniel featured on the CrossFit Main Site…  www.CrossFit.com
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It is still the time of year when people are joining a gym.  If you or someone you know is considering which CrossFit Affiliate in Wilmington to become a part of, read “How to Choose a CrossFit In Wilmington”.

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This video, recorded in August 2010, is very outdated and does not represent the athletes’ current abilities.  It does, however, clearly demonstrate why weight lifting technique is so important to CrossFit.  ”Isabel” at its Rx’ed weight of 135lbs can be completed in respectable times by most CF athletes with even the most horrid technique.  But if we increase that weight beyond the weight athletes can muscle snatch, technique becomes extremely more important to an athlete’s performance.  Watch the different athletes as the video progresses.  Cody and Caleb, have no choice but to lift with excellent efficiency.  185lbs is more than either of them weighed in August 2010.  The much larger and stronger Josh may be able to muscle snatch  and press out the 185lbs for 30, yet no one would argue he’d not benefit greatly from receiving the barbell low in the squat or even the split.  Now check out Dawn… she gets faster and faster as she works through the the wod.  She, Daniel, and Tony have the size and strength advantage over Cody and Caleb and their technique is more efficient than Josh’s brute approach to the wod.  Sweaty, new to lifting at the time, scaled the weight but increased the reps creating his own brutal wod.

CrossFit
Tomorrow we go heavy to test your progress in this strength cycle.  Today’s Olympic Lifting work is technique training. Resist the urge to go too heavy!

Hang Snatch  10 Singles at 60-70% of your snatch max.
Video Demo: http://www.youtube.com/watch?v=RnzMqE6rKEQ
Heaving Snatch Balance  10 singles at 50-60% of snatch max
Video Demo:  http://www.youtube.com/watch?v=ZkX866XVKQg

*Hang typically means, if no other stipulations are set, the lift is initiated from knee to mid- thigh high.  The Hang Snatch develops power in the top of the 2nd pull and most importantly, speed and confidence under the bar.
**If you have not developed or do not know your snatch max, the goal is to work with 60-70% of your body weight.  Of course your proficiency with these exercises will dictate.  It takes at least this much weight on the barbell to effectively train the aggressive pull, turnover, and subsequent press (it is not a drop!) under the bar to receive it overhead.

Jana's 6th place finish put her as the 1st place female in Sunday's IDPA match.

This past Saturday, CFW’s Jana F. and Melissa H. placed 6th and 7th, respectively, in their division (SSP Unclassed) at the IDPA (International Defensive Pistol Association) pistol match.  Besting many in divisions above theirs, to include military and avid shooters, the ladies continue to improve their shooting and moving skills.  Great job ladies.
Interested in shooting and/or the shooting sports?  Go to www.AlastarTDS-C.com for information on becoming a better shooter.
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Custom Fit Meals Spotlight- Honey Balsamic Chicken

Honey Balsamic Chicken

Tender slices of grilled chicken breast mixed with grape tomatoes and broccoli florets. Served with a side of homemade honey- balsamic glaze.

If you have yet to try Custom Fit Meals you are missing out. They are perfect for anyone on the go and those of us who just don’t like to take the time to cook. They are cooked locally twice a week and delivered right here to CFW.  They contain the freshest ingredients and are Paleo/gluten friendly. You will be hard pressed to find a healthy food option like this at an affordable price anywhere else. Check out a recent blog post by our friend Mike Clay at Custom Fit Meals here.

View the entire Custom Fit Meals menu.
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CrossFit
Front Squat  5 x 5
Stiff Legged Deadlift  8 x 5
DB Lateral Raises  6 x 5

POSE Running Clinic with Ed Bugarin -- POSE Level III Running Coach
Sunday January 29th 12 pm
CrossFit Wilmington prides itself on hosting seminars from top coaches in various sports.  This time, we have one of the top running coaches in the world coming to CrossFit Wilmington.
We are very excited to announce our hosting of a POSE running clinic with Ed Bugarin.

Ed, a Level III POSE Running coach and the first Level II POSE Triathlon coach, received his POSE technique coaching training directly from Dr. Romanov, the founder and inventor of the POSE techniques.  He is formerly of the Special Operations community and has completed numerous of the world’s most demanding races, including The Eco-Challenge Borneo.  Read more about Ed here.

Ed at mile 22 of the 1993 Honolulu Marathon - Completion: 3.04:26

If you don’t know what you’re doing wrong how can you correct your mistakes?  PoseAthlete.com provides video analysis to improve technique. Video analysis can be used effectively for any activity and in many cases provides instant feedback for quick self correction.  It provides the quickest way to improve proper technique.

Whether you’re a runner, cyclist or a swimmer, video analysis can help you reach your potential through learning proper technique.

VIDEO ANALYSIS CLINIC BREAKDOWN:
- Video of your current technique.
- Classroom training on the theory of Pose Method of movement.
- Analysis of your current technique to identify errors.
- Intervention Training.
- Post Intervention Video and Analysis.

The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required.  Submit payment to an instructor.  Make checks to  CrossFit Wilmington.

“Your physical abilities are limited, but your skills have no limits.” --  PoseAthlete.com

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Massage by Mike
Mike L. from Massage Envy will be here this Thursday. Mike will work a full body massage or just focus on relief in tension areas. Sign-up for available times on the white board in the lobby. Cost $40 for a 45 minute session

We will not have a Kids Class on Saturday or Yoga on Sunday this weekend
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Shawn K. hitting 245lbs (1.5 x his Body Weight) for 2 Repetitions

Crossfit
5 Rounds for time…
5 Thrusters (135lbs/95lbs)
Rest 1 minute
5 Thrusters (95lbs/65lbs)
Rest 1 minute

In Subplementum…
Row 1000m at 80%

Sunday, Reebok launched its worldwide advertising campaign promoting its line of fitness gear for “The Sport of Fitness” and… subtlety, CrossFit.  Reebok and CrossFit Inc. teamed up last year giving CrossFit its first well recognized corporate support.  And now, thanks to Reebok, there is an ad campaign that should directly affect an increase in CrossFit affiliates memberships. Check out the new ad here:

Tonight:
From 5pm-6pm Dr. Rhett King DC will hold an ART/ Soft Tissue Modality Workshop here at CFW. Dr. King will be available for 1-0n-1 consultations. You can read more about Dr. King and his practice here  http://www.kingchiro.net/ and his meetup group Wilmington Health Nuts here http://www.wilmingtonhealthnuts.com

We will not have a Kids Class on Saturday or Yoga on Sunday this weekend
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Sean demonstrates proper bench press technique. Note the feet behind the knees, digging into the ground, keeping the quads and core tight. An arch in the back and lats pulled tight allow him to press through his chest and takes the load off of the shoulder joint.

CrossFit
Overhead Squat  5 -- 4 -- 3 -- 2 -- 2 -- 2
DB Bent Over Row  (8L/8R) x 5
30 Chin Ups -- Break up into sets as needed

20 Depth Jumps
- Jump off plyo box of your choice, land in squat stance, decelerate into perfect squat, stand quickly.  The taller the box the better.  It is 20 total jumps.  If you begin with the 20″ box, but work up to the 48″ box, you do not have to complete 20 from the 48″.

In Subplementum…
300 meter sled push for time (+70lbs /+45lbs) 
*Highly recommended for the Games Competitors 

Joint Health…  Maintenance and Rehab.
I’ve been asked many times about my stance on anti-inflammatory drugs, both cortico and non-steriodal.  Simply put, they are not good for you or your performance.  Worse, over time, they can be very adverse to your health.
So how about Glucosamine?  There’s no supporting studies for it.  I don’t take it.
I do take Sinew Plex.  Jrod from Next Level suggested I try it.  It help speed healing of my shoulder injury, avoiding surgery.  I just started going overhead in the last few weeks and I’ve since benched 310lbs, shoulder pressed 205lbs, and jerked 265lbs with zero pain.  Far from my maxes, but it’s been over 9 months since I’ve gone heavier than 135lbs and I’d rather err on the side of safety.  I’ve recently recommended it to a couple of members, one of which says his injury began feeling better within days.  The science is behind it is solid.  It is intended for daily use to maintain joint health and help prevent injury.  Learn more here.
-t.
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The Beasts Gather for Games Prep. The Best CrossFit Affiliates meet up at CrossFit Competitions to see how they measure. These ladies are the reasons why the "competition" will never compare. Pictured, from left to right: Sara C., Melissa H., Felice S., Dawn H., Amanda H., and in background, Melissa B. & Amanda W.

CrossFit
Snatch Grip Deadlift on risers  5 x 5 (3,0,x,0)
DB Lunges  (8L / 8R ) x 5
Bench Press  6 x 5  (2,1,, 2,0)
Front Raises  8 x 4  (2,0,x,2)

3 Rounds for time…
8 Lateral Jumps
5 Plyo Push ups

In subplementum…
Complete the CFW Modified Burgerner Warm Up (105lbs, 75lbs) without dropping the bar.
*If you drop the bar, reduce the weight by 10lbs and start over.  If you drop the bar, reduce the weight again and start over.  Continue this way until you’ve completed the Warm Up, in its entirety, without dropping the bar.