Proper technique, or movement patterns, are the best insurance against injury. The bonus is increased performance. You all hear our instructors repeatedly calling the cues “knees out” or “look up” or “shoulders back”. Those are three of many you hear us harp on constantly. The trend in fitness has been to take all the risk of injury out of an exercise by making it less effective.

The squat is one of the best examples. Many personal trainers teach the squat should never go below parallel and knee should never pass in front of the toes. That’s wrong. As long as we maintain alignment of the hips, knees, ankles, and foot (toes), their body is moving in a structurally sound movement pattern. In real life we squat past parallel and the knee pushes forward of the toes. If we only train to parallel and never allow the knees to move forward, weakness at full range occurs and therefore we have increased the risk of injury…  all in the name of reducing it. What? Yeah…  it can be frustrating.

Here’s an article on the topic from Coach Poliquin…

Get Stronger and Prevent Injury with the Best Movement Patterns

Get stronger and prevent injury by ensuring you always use the best movement patterns for each lift. Poor technique is the most common source of incorrect movement patterns, but fatigue can also alter the way you perform a lift. Incorrect biomechanics can put you or your athletes at risk of injury, compromise strength gains, cause structural imbalances and change soft tissue integrity. To avoid this, program your lifts and energy system training sessions carefully, and be aware of how fatigue will mess with the way you move.
Read the entire article here.

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Taran: 17 years old and performing front squats with excellent form. Knees out, weight in heels, elbows and torso high. While the knees do track slightly over the toes, the body remains in alignment.

CrossFit
Clean – technique work
Clean – work up to a heavy single
Clean Pull – work up to a heavy triple

For time…
50 KBS (your choice)
40 Push Ups
30 C2B Pull Ups
Run 800m

In memory of MSG Benjamin F. Bitner, KIA Afghanistan 23 APR 2011

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This weekend was full of successes and PR’s at CFW. The affiliate team from CF Greensboro came down for a bit of friendly competition in training for the upcoming regional competition. Competition tends to bring out the best in our athletes and this weekend was no different. Thanks to all who came out in support!

Both CFG and CFW will compete in the Mid-Atlantic Regionals in two weeks

Dawn PR'd her snatch at 170 lbs!

Melissa Hoff PR'd her snatch at 105 lbs!

Scott Smith PR'd his clean at 187 lbs!

Duane got his first muscle up!

Crossfit
Front Squat 3-5r x 5
Incline DB Bench Press 10-12r x 4
Dips 10-12r x 5

Olympic Weightlifting
Class at 6am

Help support the CFW team’s travels to Maryland for the GF Games Regionals. Travelling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off  work, our competitors have to pay all out of pocket.  To help offset some of these costs, we will be raffling off items generously donated by friends of CFW.  The items are as follows:

• 8 Session BioSignature Modulation ($400 value)
• “The 5″ Foundational Nutrients Bundle ($125 value)
• 1 free enrollment in CFW Kid’s Kamp ($125 value)
• ALASTAR Level 1 Pistol Course ($150 value)
• Prima Day Spa gift card courtesy of Jen Saucier ($100 value)
• A 3 day 2 night Caribbean Cruise courtesy of Scott Stalls and Tournament Promotions ($500 value)
• One month unlimited use of the Infrared Sauna ($100 value)

Costs will be:

• $10 per ticket
• $60 for all tickets

CFW’s 2012 Regional team continues a tradition of excellence in competition. We are currently 2nd in the Mid-Atlantic region going into the next level of competition. The past two years we have performed in the top levels of competition as well. In 2011 we finished in 8th place in the Mid-Atlantic Region. In 2010 we finished in 2nd place in the Southeast Region and finished in 17th place in the world at the CrossFit Games. We are no stranger to high level competition.

2010 "Dirty South" Regional Team. Tanner, Abby, Maria, Zach, Dawn and Josh. 2nd place

2010 CF Games Team: Zach, Abby, Caleb, Tanner, Dawn, Maria. 17th in the world

2011 Team: Melissa, Amy, Caleb, Tanner. Karen and Ben (not pictured). 8th place Mid-Atlantic Region.

CFW’s 2012 Regional team continues improve strength and skill. With competition only 2 weeks away, we are still getting stronger and faster every day.

Cody - 340lbs Clean

Tanner - 250lbs Snatch

Dawn - 275 Back Squat

Amanda: 1st place in March Madness competition.

Melissa Hoff, 248 reps in Open Workout 12.4

Crossfit

3 rounds for time of…
800m Run
10 Tire flips

*The gym floor will be closed today due to Will K. Powerlifting Seminar. Please meet outside for the Crossfit workout.

CFW... raising the standard again.

We are thrilled to announce the opening of Wilmington Strength & Conditioning…  Coastal Carolina’s only strength & conditioning facility co-located with a CrossFit affiliate.

Wilmington Strength & Condition is the result of the strategic pairing of CrossFit Wilmington and Next Level Training.  The combined effort has created a facility unlike and unmatched in the region.

CrossFit Wilmington is one of the top CrossFit Affiliates in the world and has been since our inception.  Our values and standards find their roots in the Special Operations Forces of the US Army and US Marine Corps.  It is no coincidence our facility provides the finest General Physical Preparation (GPP) and overall fitness training in the region.  CrossFit Wilmington’s higher standards for programming, instructor professionalism and knowledge, and ethical customer service are proved, time and again, by the results we provide our members and the finishes we gain at competitions.

Next Level Training, led by Coach Jared “Jrod” Olson, is home to over 25 years of experience in the arts of strength and power development.  Their program has produced champion athletes in Powerlifting, Strongman Competition, MMA, Kickboxing, and Olympic Weightlifting.  Next Level’s focus on educating their athletes in technique and the ‘why’ of the programs they use produce measurable results and a “smarter” client.  Jrod is also a Functional Nutritionist that specializes in lab interpretations. As an Advanced BioSignature Practitioner, he specializes in incorporating client’s lab results and BioSignature priorities and their training to yield great results, fast.  James Tatum rounds out the team with expertise in injury prevention, strength balancing and PIMST technique.

One of our core tenets is if you are not growing, you are moving backwards.  In accord with that belief, Wilmington Strength & Conditioning will provide the highest quality strength training available in Eastern North Carolnina.  The operational excellence you know CrossFit Wilmington for, will now be offered in a pure strength and conditioning program.

For more info and details, click here.

CrossFit Wilmington members, especially open gym members, are encouraged to enroll in Wilmington Strength & Conditioning Classes.  The education you will gain will be great.

The strength and conditioning equipment is solely for the use by Wilmington Strength & Conditioning members.  It will not be available for open gym training or CrossFit WODs.  
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Melissa provides safety to Felice's incline bench work on the new WSC equipment. In three weeks, these two will be representing CrossFit Wilmington at the CrossFit Games Regionals Competition

CrossFit

5 Rounds for time…
10 Power Clean (155lbs/100lbs)
10 Clean High Pulls
10 Pull Ups
Rest 30 seconds

We are closed today.

Oly class is still as scheduled.