From left, Jason, Greg and Mike doing the "Rafi Special" a.k.a. 9 rounds for time of 185lb. deadlift, 15 reps and 21 Burpees! Seriously Rafi, we wish you could have been here for this one!
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Tomorrow: Saturday, July 11th at 10:45am is our Olympic Lifting Class.
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Today's WOD:
For time:
100 Ball Slams, 20lb. ball
Post time to comments.
Have you ever felt like Mark in this picture....Deadlifts are no joke but they will make you sooo strong! Keep it up Mark!
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A Motivating Atmosphere
Just speaking for myself....I would like to say that CrossFit is the ONLY program that I have been a part of where EVERYONE supports each other during the WOD. We do our best to make sure that everybody in the classes finish the WOD. There is a great camaraderie that exists in our classes. It doesn't matter if you are 18 or 65 years of age, we want you all to succeed! Thank you to all of the members that help make this environment what it is....EXTREMELY MOTIVATING!
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Today's WOD:
4 rounds for time of:
200 meter Sprint
100 meter Walking Lunge
100 meter Run, Backwards
Post time to comments.
Looking good, Ladies!!! From left, Danielle, Ann and Jody.
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HAPPY BIRTHDAY, Mike!!!
HAPPY BELATED BIRTHDAY, Lisa and Shelia!!! Their birthday's were yesterday, July 7th.
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Today's WOD:
9 rounds for time of:
Deadlift, 185lbs/135lbs x 15 reps
Burpees x 21 reps
Post time to comments. Compare to 121408.
Thank you CrossFit Wilmington for taking care of Sean while he was visiting NC!
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Great Read: Walking, sacroiliac joint dysfunction and hip pain by Vreni Gurd
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Today's WOD:
Run 5K or row (if you are unable to run)
Post time to comments.
Danielle loves the GHD situps!!! Seriously, she is smiling in this photo!
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Our Olympic Weightlifting Class and Kettlebell Class
Ladies and Gentlemen, we offer a specialty class every other Saturday at 10:45am. These classes are to help each of you get better at these lifts. For instance, everytime we do a WOD with the words "Clean, Jerks,Power Snatches or Front Squats", and you are not fully aware of "what" these exercises are; maybe you could find time to attend these classes. These are all skill transfer exercises to teach you how to do the "Clean and Jerk" and the "Snatch". The Olympic lifts are very exhilarating and will improve athletic performance in anyone that is willing to learn them.
The Kettlebell class is equally important because there is a "right way" and a "wrong way" to swing a kettlebell. If you have learned through video and by looking in the mirror, I suggest you come in for this class. Kettlebells are an excellent strength and conditioning tool, but, like any exercise, if your technique is wrong then you will hurt yourself. Our goal is to educate all that come into our facility on the right way to do things.
I know Saturday's are difficult for many of you but, unfortunately, there is no other time during the week that we can offer these classes. These lifts are not easy; therefore, it will take many hours to grasp these exercises and improve in these lifts.
"It's funny how we never have time to do it right the first time but we can always find the time to do it over."- Anon
Post thoughts to comments.
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Today's WOD:
Front Squats
10-10-10-10-10-10-10-10-10-10
Note: clean the bar into position.
Post loads to comments.
Our 6:30am class kicking butt during the hour of jumprope on Wednesday.
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Reminder: We are CLOSED today and tomorrow, Sunday, July 5th. We will resume normal business hours on Monday morning. Thanks and have a great holiday!
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Patriotism
by Amanda
Patriotism by definition is the love of one's country. Today we are all celebrating the "birth" of our country. The official day that America became independent from the KIngdom of Great Britain, through the adoption of the Declaration of Independence. Below is a copy of the Dunlap broadside publication which were the first copies of the United States Declaration of Independence, printed on the night of July 4, 1776 by John Dunlap of Philadelphia.
I'd have to say...I have never read the actual text in the Declaration of Independence until yesterday. If you would like to read it, click here. I know we are thankful for all of the servicemen and women that have lost their lives or are currently serving our country, to maintain our freedom. Happy Birthday United States of America!
Post thoughts to comments.
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Today's WOD:
Run a 10K for time.
Post time to comments.
Greg is definitely getting his kip down. Nice job!
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A Feeling of Guilt
by Amanda
Many of you expressed to me today, how my post from yesterday made you feel guilty. You also asked if I was directing that post at you. Ladies and Gentlemen, yesterday's post was to make you aware that we all have busy lives but we still need to find the time to workout. Your participation in our WOD classes should help you to decompress from an otherwise, stressful day. It doesn't really matter what created the stress in your life but it does matter how you cope with that stress. It took me seven years to realize that I could control my stress levels. If something occurs that is out of your control, why sweat it? We can only control ourselves, body and mind. We can not control what others do or say, but we CAN decide whether we will allow that person to effect our mood for the rest of the day. Be positive!!! I believe great things come to those who maintain a POSITIVE attitude, no matter what the circumstances.
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Today's WOD:
10 rounds for time:
12 Push-ups
12 Pull-ups
12 Sit-ups
Post time to comments.
A current picture of our mascot, Harlie!!! Isn't she cute?!?
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Reminder: We will be CLOSED Saturday, July 4th and Sunday, July 5th!
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Summer and Inconsistency with Showing Up for the WOD
We all know that during the summer we want to be outside enjoying the gorgeous weather, going to cookouts, drinking and pretty much, binging every weekend. All of these things are fine and dandy as long as there is balance in your life. Guidelines: working out regularly (this is YOUR time, take advantage of it), consuming alcohol in moderation, making sure you are hydrated (water will hydrate you better than any other fluid), and eating meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar (source: World Class Fitness in 100 words).
If you are not following the above guidelines, then you can not expect to see any improvements in your body. FYI- how our bodies feel on a daily basis, effects our mood. Therefore, if you are negative all the time, start with improving your habits and maybe, your mood will improve. If you have a desire to improve at CrossFit, which will help both your physical and mental state of mind, then completing the WOD's that sound the least fun, that you aren't good at or that you hate, will make you better. For instance, I do not like running but I do it because I want to be better at everything I do. We all have stressor's in our lives. How we cope with these stressor's, depends solely on us. We create our own obstacles; therefore, failing before we've even tried to succeed.
Post thoughts to comments.
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Today's WOD:
Push Jerk
3-3-3-3-3-3-3
Post loads to comments.
Alison doing our favorite, ok, my favorite, the deadlift. Good form, chick!
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Reminder: We will be CLOSED on Saturday, July 4th and Sunday, July 5th.
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Today's WOD:
6 rounds for repetitions:
5 minutes of jumping rope, forward
5 minutes of jumping rope, backwards
Count all your jumps...don't lose count!!!
Post repetitions for backwards and forward to comments.
HAPPY BIRTHDAY, Mark!!! Here Mark is doing Overhead Walking Lunges. This picture is from a while ago. Don't worry Mark, we'll get some current pictures of you soon!
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Reminder: We will be CLOSED this Saturday, July 4th and Sunday, July 5th.
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Today's WOD:
"Karen"
For time.
150 Wall-ball shots, 20lb. ball, 10ft. target.
