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Old 09-03-2008, 04:42 AM   #1
Rafael Garcia
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CrossFit Wilmington workouts

Hello. Does anybody knows something about CrossFit Wilmington?

I entered their main webpage and had a look some days ago. I started to read their wods, and i noticed that they are not always doing a 3/1 and they are doing lot of CF WODS strength biased. They have lot of days that they start with something similar to SS and they finish with a "light" metcon. This plan looks that could work very well. Is so similar to performancemenu.com

What do you think about this affiliation? Have you ever tried their wods? some advises?
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Old 09-03-2008, 05:11 AM   #2
Fabiano Burzacca
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Re: CrossFit Wilmington workouts

Yes I saw their wods, they're in the line of the wods coach Rut put on his blog on the first two monts of this year. It's a simple idea, work on strength and then afterward do some conditiong. And they're not the only affiliate who goes this way, there's some more out there, when I'm back from work I will get to my bookmarks and point them out to you If you're interested.
I plan on doing something like that when I'll be finished with my current SS cycle.
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Old 09-03-2008, 07:51 AM   #3
Rafael Garcia
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Re: CrossFit Wilmington workouts

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Originally Posted by Fabiano Burzacca View Post
Yes I saw their wods, they're in the line of the wods coach Rut put on his blog on the first two monts of this year. It's a simple idea, work on strength and then afterward do some conditiong. And they're not the only affiliate who goes this way, there's some more out there, when I'm back from work I will get to my bookmarks and point them out to you If you're interested.
I plan on doing something like that when I'll be finished with my current SS cycle.
yes, i am interested if you dont mind :-)
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Old 09-03-2008, 10:57 AM   #4
Fabiano Burzacca
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Re: CrossFit Wilmington workouts

Hi Rafael, try those links, some of them you have to scroll down an maybe go to older posts:

http://www.crossfitedmonton.ca/
http://crossfitwfn.typepad.com/
http://crossfit.swiftonline.com/ This one let you choose daily btw Strength, metcon and Oly lifts wods
http://www.cathletics.com/
http://coachrut.blogspot.com/ Coach Rut Blog, go to the link for January 2008, you'll find a two months experiment of WODs composed of Strength + Short MetCon
http://www.cfjax.com/ Thi is another one which offer various alternatives for the WOD
http://crossfitboston.squarespace.com/wod/ and this one too
http://www.crossfitlangley.com/
http://www.pioneervalleycrossfit.com/ This affiliate is one of my favourite
http://primal-fitness.com/ Look in the WOD archive link

For now I have no more, but I keep on searching. Of course if you'll find something, please let me know ..
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Old 09-03-2008, 11:34 AM   #5
Rafael Garcia
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Re: CrossFit Wilmington workouts

Quote:
Originally Posted by Fabiano Burzacca View Post
Hi Rafael, try those links, some of them you have to scroll down an maybe go to older posts:

http://www.crossfitedmonton.ca/
http://crossfitwfn.typepad.com/
http://crossfit.swiftonline.com/ This one let you choose daily btw Strength, metcon and Oly lifts wods
http://www.cathletics.com/
http://coachrut.blogspot.com/ Coach Rut Blog, go to the link for January 2008, you'll find a two months experiment of WODs composed of Strength + Short MetCon
http://www.cfjax.com/ Thi is another one which offer various alternatives for the WOD
http://crossfitboston.squarespace.com/wod/ and this one too
http://www.crossfitlangley.com/
http://www.pioneervalleycrossfit.com/ This affiliate is one of my favourite
http://primal-fitness.com/ Look in the WOD archive link

For now I have no more, but I keep on searching. Of course if you'll find something, please let me know ..
Thank you very much for your information and time.

i have one question if you dont mind. I have entered crossfit Boston. If you look there, between wods, they dont give rest days. whats the reason in your opinion? And another doubt. they give you two or three wods at the same day. Are all of them to be done in the same day?

Are this wods planned with a goal in mind? they look a bit similar to cathletics, i mean, that they use a lot the named wods ("isabel", "elizabeth",etc) mixed with strenght training (barbell).

some wods are very very heavy :-). its not for novices for sure

Last edited by Rafael Garcia : 09-03-2008 at 11:41 AM.
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Old 09-03-2008, 12:20 PM   #6
Fabiano Burzacca
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Re: CrossFit Wilmington workouts

For what I can see, they (CF Boston) don't post on sundays, so It's at least a off day a week. Obviously you can't do both wods, if you go with a Girl and heavy lifting in the same workout everyday you'll burn out in a week or less .
I think, it's an option:, if you're into lifting they give you a program for that, if you want more conditioning you got it too.
Don't know a thing about their programming. I read in their site that cathletics program their wod according to mesocycles or something similar, maybe CF Boston does a thing like that. Try ask them maybe they can help.
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Old 09-03-2008, 01:30 PM   #7
Rafael Garcia
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Re: CrossFit Wilmington workouts

Quote:
Originally Posted by Fabiano Burzacca View Post
For what I can see, they (CF Boston) don't post on sundays, so It's at least a off day a week. Obviously you can't do both wods, if you go with a Girl and heavy lifting in the same workout everyday you'll burn out in a week or less .
I think, it's an option:, if you're into lifting they give you a program for that, if you want more conditioning you got it too.
Don't know a thing about their programming. I read in their site that cathletics program their wod according to mesocycles or something similar, maybe CF Boston does a thing like that. Try ask them maybe they can help.
yeah. the thing is that they dont have an email or forum.
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