Archive for January, 2010


WOD for Monday-2-1-2010

January 31, 2010

For time 1 round of
50 Sumo Deadlift High Pulls
100 Wallballs

Guys SDHP weight is 75 or 95 Lbs
Girls 50 or 65

Guys Wallball 20lbs/10 ft
Girls 14lbs/8ft

Early AM’s will be in the squash court. 11 am and thereafter outside at the tower.

Great Video to the Sumo deadlift High Pull here:

Please Note: SDHP’s Tear up your shins.  Wear pants or high socks.



January 29, 2010

Saturday–No formal workout due to CrossFit Wilmington’s fundraiser ( but those of you not attending, yet still wanting to get your METCON on, try this


As many rounds as possible in 2o minutes of: 5 Handstand Pushhups (scale by reducing the angle) 10 Pistols (scale by reducing the descent) and 15 pullups (scale with bands or jumping)

Video below (notable for the scaled HSPU’s and the unintentionally hilarious soundtrack, Danish Death Metal, I think?)

Sunday-1130 am Medicine Ball Volleyball.

Post Diet Challenge part details coming soon…..


WOD for FRIDAY 1-29-2010 Athlete’s Choice Day!

January 28, 2010

A Two-Part WOD
First: Your choice  FOR TIME 1)Burn your bodyweight in calories on the ARC trainer or 2) 1/2 Your bodyweight in calories on the Treadmills. For example, I weigh 183. I need to burn 183 calories on the ARC trainer or 92 calories on the treadmill.

10 rounds of the following FOR TIME

10 Double unders, 5 Heavy deadlifts


5 Burpees, 5 Heavy Deadlifts

Deadlift weights SHOULD be 225/185/135 Guys or 185/135/95 Women.  Lighter if you are concerned about deadlift safety.  On that note: as with everything, the path to  injury is 1)Do it wrong and 2) Add a bunch of weight.  So if you have concerns about doing it (deadlifts) right, first, ask  your instructor to address your form. If you are still wary, go lighter.  No one will laugh at you.  Deadlifts are more complex than they might first appear, but don’t give up on them;  they are a useful tool that you will see often in programming.

Recovery between parts 1 and 2 is up to you.  Let’s meet in the lobby.



January 27, 2010

5 rounds for time of
400 Meter run
15 Overhead Squats

We will do 60% or 3 rounds, which will be more than enough load if you run fast and squat hard. We’ll review the OHS at length as it’s a tricky movement. Be prepared for outside. Almost definitely at 11 and 12, and possibly in the early AM’s as well. Dress warm. Let’s meet in the lobby, as we may do the instruction portion indoors and then the WOD outside.

OHS loads are men 95 65 and 45
Women 65 45 and 20


WOD for Wednesday 1-27-2010 and looking ahead to Saturday

January 27, 2010

For Time
100 Mountain climbers
50 Box Jumps/Tire Jumps
25 Burpees
25 Pullups
25 Reverse Wallballs

730 and 830 will be in the squash court, but 11, 12 and likely 530 will be at the tower. It will probably be brisk, so dress accordingly.

On saturday, we had discussed doing MURPH (run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile) at UNCW, but we are going to postpone.  Instead, I encourage anyone who’s interested to join me at  CrossFit Wilmington.  They are holding a fundraiser for the families of a local LE Officer and a CrossFit affiliate owner in Fayetteville, both of whom recently died under unusual circumstances. John Velandra of Cape Fear CrossFit in Fayetteville, I had met once or twice at CrossFit events, was killed by the driver of a stolen car as he attempted to evade police.

Anyway, from 10-2 there are different events, at 12:30 food is served. There are event prizes and a raffle. You are welcome to come and workout , eat or just mill around and see a different CrossFit gym. Unlike Tower CrossFit, CFW is exclusively a CrossFit facility and it is tricked out in some very cool ways. Link below:

The specifics of  when the respective workouts/contests kick off has yet to be determined, but I’ll post when I know.  CrossFit Wilmington has some very good athletes, but that need not discourage you from jumping in.  In fact, in the true spirit of CrossFit, seeing WOD’s performed at a high level should INSPIRE your own training efforts, never intimidate you from taking a challenge.


WOD for tuesday 1-26-2010 Modified “NASTY GIRLS”

January 25, 2010

“Nasty Girls” is one of the named workouts.  Videos on and youtube as well.  As prescribed, its 3 rounds of 50 air squats, 7 muscle ups, 10 hang cleans at 135.  We will modify to the following

3rounds for time of:

50 air squats

25 Pushups

10 Hang cleans at whatever weights are challenging.  Advanced is probably 135/95.  Moderate is 95/65 and light is 65/45.  A high pull can and should be substituted for the clean if you are new to cleans.

This is pretty tough.  With a real 2nd round crater effect for most people.  But as always, tough=F   U   N!


Sunday Wrap up and Monday’s WOD

January 24, 2010

Hello All-

Sunday’s team games day was notable for a few reasons. Foremeost among them, thanks to Jason’s advanced engineering ingenuity, our ropes are up! Those among you who tried them will confirm that five ascents of twelve feet or so is no easy task. Look for them in the near future as weather permits. Surprising hard work was the team tire drag. Despite four people to a team, up and back the length of the parking lot was a brutal endeavor. That will return, with chains or cables replacing the ropes. Sundays are pretty fun, I encourage you all to come when you can.

Monday–All shoulders, all the time.

3×5 Shoulder Presses
3×5 Push Presses
3×5 Push Jerks
5 Handstand Holds (or Handstand pushups if you have them).

Handstands are scalable, so if you’re new, dont shy away from trying them.