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We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. Inspired by none other than CFW Coaches Jordan Adcock and Melissa Hoff, and designed by our own Rachael Dowdy, the DBAP limited edition shirt embodies what it means to push beyond your comfort zone and get the results you want… no matter how bad it hurts! There will be an order sheet on supplement counter or you can contact Thomas to order.
New 1 Class, $50.00 Introduction to CrossFit course! Joining and doing CrossFit in Wilmington is now easier and more affordable than ever! We have streamlined our 2 day Intro Course into a 1 day, all encompassing intro course and reduced the cost to $50. We have the facility and staff to handle more new clients in our classes. So there is no long “On Ramp” course. Just one class and you join our regular CrossFit program. Even better… CrossFit Wilmington has no daily class sign ups. We offer classes almost every hour on the hour each day. Since we have the largest, most experienced training staff and facility in the area, we are not forced to place limits on class size. Our members enjoy the freedom of attending whichever class they choose and the flexibility to choose a different one each day.
Valentine’s Day Massacre was a success! Thanks to everyone for coming. Competitors, volunteers, judges, and sponsors you really made this event! Congratulations to Team Strictly Platonic (Jordan Adcock and Caleb Martin) of CFW on taking 1st place. For the final results, go to the VDay Massacre Event page.
Review: Nicole Capurso’s Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off… allow me to address the donuts. If you don’t know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold… a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food… “Paleo” foods, if you will. I have tried to explain for years that the eating “Paleo” does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version… that’s dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year… I weighed ~225lbs so I sometimes ate 500+ grams of “paleo” carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks… you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time… what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on… the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children… they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition “experts” scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don’t care which method a person uses to diet if it works. The bottom line… Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole… she does online coaching at a great rates.
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