CrossFit Cape Fear

CrossFit Cape Fear Closed

admin — Tue, 02 Mar 2010 12:38:45 +0000

Dear Designs In Fitness & Crossfit Cape Fear Clients & Family,

I pray that 2010 richly blesses each and every one of you as you read this letter.

The passing of my husband, John Velandra, President of DIF/CFCF was a shock to us all. Each of us has mourned this loss in different ways. It has been a struggle for me unlike anything I have ever experienced. Facing a new life without John led me to a cross roads early on – “What should I do with Designs In Fitness, Crossfit Cape Fear?” People with hearts of gold everywhere stated they wanted to “keep the dream alive”. As time passed, the reality of John’s absence understandably took shape.

The Highland Recreation Center at Highland Presbyterian Church has housed us for a surprising 4 ½ years. How time has flown. John was working on looking at new locations to make a move. Time and time again he saw different locations, but his heart was never ready for the change. Many of you hoped for me to move our business to a new location, but this was never my dream it was John’s. I supported the man with the dream.

The Highland Location will remain open until February 28, 2010. All of the DIF/Cross Fit Cape Fear clients will continue on with their trainers and be trained by them at another location of the trainer’s choosing. John would want you to continue caring for yourselves and I hope you don’t give up on yourself because he never gave up on you.

All group classes will end by that date as well. Please understand that I did not come to this decision lightly and that this tragic loss has put me in a position to affect people’s lives around me, and as much as I would like to avoid upsetting anyone, I must choose the road that reflects who I really am. This will give me the peace needed in this difficult stage in my life. I would like to thank all those that were ready to invest at a moments notice and everyone who dreamed with John; you will never know what you meant to him or me. I wish you all the blessings of God and peace that surpasses all understanding and I thank you for patience and understanding with this decision.

Sincerely,

Nivia Velandra

Thank you from all of the trainers here at DIF/CFCF for your support and all of the memories! We’re so proud of each of you for all that you’ve accomplished and hope that you’ll continue to push yourselves and to have fun with your training the way we did here at DIF/CFCF. We’ll be seeing you around.

Sincerely,

DIF/CFCF Trainers

Saturday Classes Canceled Due to Weather

admin — Sat, 13 Feb 2010 01:27:07 +0000

Announcement

CROSSFIT SOS 9:30 WOD & CFIT KIDZ CLASSES FOR TOMORROW SATURDAY 2-13-10 ARE CANCELED DUE TO WEATHER CONDITIONS. STAY HOME & PLAY IN THE SNOW OR REST & RECOVER FOR A NEW WEEK OF FUN!

1-25 Kristin and Rob PRs

admin — Wed, 10 Feb 2010 01:59:33 +0000

‘

2-4 (1800) & 2-5 WODs

admin — Wed, 10 Feb 2010 01:57:46 +0000

2-2 (1800) 2-3 & 2-4 (0630) WODs

admin — Wed, 10 Feb 2010 01:51:09 +0000

2-1 (1800) & 2-2 (0630) WODs

admin — Wed, 10 Feb 2010 01:41:30 +0000

AWESOME JOB to everyone on their new PRs!!! So proud of all of you, keep up the good work!

1-28 (1800) & 1-29 WODs

admin — Wed, 10 Feb 2010 01:33:23 +0000

1-26 (1800) 1-27 & 1-28 (0630) WODs

admin — Wed, 10 Feb 2010 01:23:17 +0000

1-25 & 1-26 WODs

admin — Wed, 10 Feb 2010 01:16:54 +0000

Dip – Drive!

Betty and Shannon working hard!

Nice form on those push presses

Determination – you’ve got it Gray!

1-23 Sat SOS

admin — Mon, 08 Feb 2010 22:48:37 +0000

1-21 & 1-22 WODs

admin — Mon, 08 Feb 2010 22:43:26 +0000

1-19 & 1-20 WODs

admin — Mon, 08 Feb 2010 22:35:21 +0000

Look at that flexibility!

Betty hanging out with our littlest CrossFitter

Rec Center – Open for Afternoon & Evening Training

admin — Mon, 01 Feb 2010 17:09:37 +0000

They are working on salting & breaking up the parking lot & entrance to the gym. We will have training & classes this afternoon as scheduled. The lot may still be very dangerous. Please use caution when arriving, park in the upper lot, if possible. Thank you.

- Designs in Fitness & CrossFit Cape Fear Staff

Rec Center Closed – Monday Feb 1st

admin — Mon, 01 Feb 2010 13:46:02 +0000

Due to the parking lot being covered in ice CrossFit classes are canceled for today. If it thaws out by any of our later class times so that those can run as usual we will let you know via this blog and email. Have a great day everyone and safe travels if you have to be around town today!

- Designs in Fitness & CrossFit Cape Fear Staff

1-19-10 Tues 0630 WOD

admin — Fri, 29 Jan 2010 02:44:06 +0000

1-18-10 Mon 1800 WOD

admin — Fri, 29 Jan 2010 02:40:02 +0000

1-18-10 Mon 0830 & 1000 WOD

admin — Fri, 29 Jan 2010 02:33:55 +0000

1-15-10 Fri 1800 WOD

admin — Fri, 29 Jan 2010 02:29:57 +0000

1-16-10 Sat SOS

admin — Fri, 29 Jan 2010 02:26:45 +0000

Ladies Saturday Workout – courtesy of Troy!

Stef and Brigitte helping to coach the deadlift… gotta love the team effort.

So proud of all of our CrossFit Cape Fear ladies… your strength is impressive and beautiful!

1-15-10 Fri 1000 WOD

admin — Fri, 29 Jan 2010 02:18:54 +0000

Enjoying those GHD Sit Ups… almost as much fun as burpees!

You’ve got it Christine!

CrossFit baby

1-15-10 Fri 0830 WOD

admin — Fri, 29 Jan 2010 02:07:38 +0000

All ready to go!

Working on those front squats

That’s a face of determination right there Good work Nick… you’re form is looking really good!

1-13 & 1-14 Wed and Thurs WODs

admin — Thu, 28 Jan 2010 16:08:46 +0000

Concentrating on those sit ups

Baby sit ups… way to multi task Shan!

Beautiful form!

1-11-10 Mon 0830, 1000 and 1800 WODs

admin — Wed, 20 Jan 2010 02:48:48 +0000

Nick working on keeping his hips down and his back tight on the Snatch Grip Deadlifts

Announcements

admin — Mon, 11 Jan 2010 19:46:07 +0000

Announcements Regarding Tuesday:

There will be no group CrossFit classes or private client training on Tuesday January 12th.

We will be coming together to rejoice in the life of our friend John Velandra Tuesday January 12th at Manna Church in Fayetteville, North Carolina.The address is 5117 Cliffdale Rd. Fayetteville, NC 28314

Viewing – 9:00 AM till 10:30 AM

Service from 10:30 AM till 11:30 AM

Procession to Sand Hills Cemetery

Burial 12:00 PM

As we have had many requests in lieu of flowers, donations can be made to the John Velandra Fund and mailed to: John Velandra Fund, c/o Manna Church, 5117 Cliffdale Rd. Fayetteville, North Carolina 28314 OR dropped off to Ali at the gym. Call 910 – 867 – 9151 with any questions regarding donations or the fund. We thank you for the continued out pouring of support.

John Velandra Fund

admin — Sun, 10 Jan 2010 13:21:05 +0000

As we have had many requests, in lieu of flowers, donations can be made to the John Velandra Fund. They can be dropped off or mailed to: John Velandra Fund, c/o Manna Church, 5117 Cliffdale Road, Fayetteville, NORTH CAROLINA, 28314 (910) 867-9151. We thank you for the continued outpouring of support.

1-9-10 Sat SOS and CF Kids

admin — Sat, 09 Jan 2010 19:14:37 +0000

Group WOD

Pictures from Saturday:

10 SA DB Thrusters

10 Box Jumps

20 KB Swings

20 Straight Leg Sit Ups

200 M. Sprint / 150 M. Row (alternating each round between row and run)

6 Rounds For Time

CrossFit Kids WOD

Pictures from Saturday:

“Johnny V” WOD – Kids Version courtesy of Lydia

Their favorite – forward roll followed by a 1 lap sprint x 3

Getting ready to learn how to do a sky scrapper!

Mobility stretches

OHS Practice before the WOD

Having a fun conversation with Mrs. Karen

Frozen during freeze tag

CrossFit Kids pow wow

Mini “Johnny V” WOD

15 x OHS

10 X Jumping Jack

5 x Burpees

5 Rounds (Big Dogs) OR 3 Rounds (Pups)

1-8-09 Fri 1630 WOD

admin — Sat, 09 Jan 2010 01:38:37 +0000

150 KB Swings

For Time

** For every rest you take do 50 sit ups **

John Velandra Memorial Service

admin — Sat, 09 Jan 2010 01:29:14 +0000

Please join us to rejoice in the life of our dear friend John Velandra, Tuesday January 12 th at Manna Church located at 5117 Cliffdale Rd. Fayetteville, NC. There will be a viewing from 9:00 – 10:30, a service from 10:30 – 11:30, followed by the procession to Sandhills Cemetery for a 12:00 burial.

In lieu of flowers, donations can be mailed to 1821 Swann St. Fayetteville, NC 28303 or dropped off to Ali at the Highland Rec Center until a memorial fund can be established. Thanks you again for all of your support.

1-7-10 Thurs 0630 “Johhny V” WOD

admin — Thu, 07 Jan 2010 13:57:23 +0000

Today we came together to do what John would have wanted us to do… and that is a tough workout with a couple of his favorite movements. That’s right, sky scrappers and burpees. As John would have put it 3… 2… 1… ENJOY!

“Johnny V”

10,9,8,7,6,5,4,3,2,1

Burpees

Hollow Rock

Sky Scrappers

V-Ups

Group Pictures from “Johnny V” WOD

Thanks to everyone who came out last night and today to remember John – we are so grateful for your support.

- Designs in Fitness & CrossFit Cape Fear Family

CrossFit and Personal Training Update

admin — Thu, 07 Jan 2010 01:36:26 +0000

Thanks to all who came to show support during these difficult times. We are saddened by the loss of our friend, John Velandra. As John would want us to, classes will resume tomorrow. All private athletes contact Ali, Trainer Manager, to get you back on schedule. We will keep you updated as info becomes available. Nivia… appreciates your prayers & concerns. Thanks again for your support during our time of loss.

Prayer Gathering for John

admin — Wed, 06 Jan 2010 21:30:31 +0000

Thank you to everyone for their thoughts and prayers during this difficult time. There will be no training or classes for today. There will be a 5pm Remembrance Gathering at Highland Rec Center in the gym for those that would like to attend. We willl keep you posted on any developments. Thanks.

Week in Review 12/28 – 1/2

admin — Tue, 05 Jan 2010 02:16:17 +0000

Week in Review 12/21 – 12/26

admin — Tue, 05 Jan 2010 02:08:53 +0000

You’ve got it Christine!

Fun picture

Lots of fun going on here!

Way to get that big box jump ladies!

Thanks for a great week everyone and we hope you all had a wonderful holiday!!

Week in Review 12/14 – 12/19

admin — Tue, 05 Jan 2010 01:43:31 +0000

Way to push yourself on those SDHP Christine – 75#s.

Snatch grip deadlifts

Ash and the little one working on turkish sit ups

100 # deadlift – Nice!

Great upright position for those snatch grip deadlifts Betty!

Moving up to the big box – you ladies rock!

Great week of workouts everyone!

12-12-09 Sat SOS

admin — Wed, 16 Dec 2009 14:48:46 +0000

Awesome push ups Stef!

Lots of squatting

Great form on the modified push ups

Working on keeping good squat form

12-12-09 NC CrossFit Fitness Challenge

admin — Wed, 16 Dec 2009 14:44:32 +0000

Awesome job to all of those athletes out there that competed!

Go Stacy!!

Gina and Jackie – friends and athletes from CrossFit Cape Fear

Troy and John helping to score the competition

Good job Jay!

12-11-09 Fri 1000 WOD

admin — Wed, 16 Dec 2009 14:39:20 +0000

Keep up the good work Nick – form looks great here!

Elbows high and in front

12-10-09 Thurs 1800 WOD

admin — Wed, 16 Dec 2009 14:35:20 +0000

12-10-09 Thurs 0630 WOD

admin — Thu, 10 Dec 2009 14:56:39 +0000

Really great job going heavy on this WOD everyone and pushing your boundaries!!

12-9-09 Wed 1000 WOD

admin — Thu, 10 Dec 2009 14:48:56 +0000

Personal Training Clients – New PRs

admin — Thu, 10 Dec 2009 14:47:33 +0000

So proud of all the new PRs set by our Personal Training clients – keep up the good work everyone!! Gary and Doris shown here setting new DL PRs

12-8-09 Tues 1800 WOD

admin — Thu, 10 Dec 2009 14:44:27 +0000

12-8-09 Tues 0630 WOD

admin — Thu, 10 Dec 2009 14:42:52 +0000

Woo hoo – the 0630 group loving the burpees!

Legs – are – tired… but in a good way!

12-7-09 Mon 1800 WOD

admin — Thu, 10 Dec 2009 14:39:07 +0000

Lef showing us a great example of OHS form!

12-7-09 Mon 1000 WOD

admin — Thu, 10 Dec 2009 14:35:33 +0000

Awesome OHS form Clare!

Hips back and then down12

12-7-09 Mon 0830 WOD

admin — Thu, 10 Dec 2009 14:32:23 +0000

12-4-09 Fri 0830 WOD

admin — Thu, 10 Dec 2009 14:28:06 +0000

The youngest member of the 0830 group

12-3-09 Thurs 1800 WOD

admin — Thu, 10 Dec 2009 14:24:46 +0000

12-3-09 Thurs 0630 WOD

admin — Thu, 10 Dec 2009 14:21:28 +0000

Keep up the good work guys!

12-2-09 Wed 0830 WOD

admin — Thu, 10 Dec 2009 14:19:04 +0000

Good Christine – make sure you’re staying tight at the bottom of the squat!

Really good SDHP form Ash!

Shan and her #1 fan

Make sure to keep the bar as close to your body and in the racked position as close to your chest as possible. Bringing the elbows forward to the wall in front of you will help to stretch those muscles out that make this difficult.

12-1-09 Tues 1800 WOD

admin — Thu, 03 Dec 2009 14:53:09 +0000

12-1-09 Tues 0630 WOD

admin — Thu, 03 Dec 2009 14:49:27 +0000

Working on spotting each other on Incline DB

Looking strong!

11-30-09 Mon 1800 WOD

admin — Thu, 03 Dec 2009 14:43:26 +0000

11-30-09 Mon 0830 WOD

admin — Thu, 03 Dec 2009 14:40:33 +0000

11-28-09 Sat SOS

admin — Tue, 01 Dec 2009 14:37:25 +0000

11-27-09 Black Friday WOD

admin — Tue, 01 Dec 2009 14:32:55 +0000

Post Thanksgiving WOD!

“Ate too much” Bear Crawl

“Potato” Push Press

… and of course “Self Explanatory” Burpees

11-25-09 Wed 0830 WOD

admin — Tue, 01 Dec 2009 14:25:33 +0000

11-24-09 Tues 1800 WOD

admin — Tue, 01 Dec 2009 14:22:45 +0000

11-24-09 Tues 0630 WOD

admin — Tue, 01 Dec 2009 14:18:27 +0000

Always smiling

You’ve got it Ash!

11-23-09 Mon 0830 WOD

admin — Tue, 01 Dec 2009 14:10:58 +0000

Week at a Glance 11/16 – 11/22

admin — Tue, 24 Nov 2009 14:43:48 +0000

Morning crew working on their cleans

You’ve got it Shannon!

Turkish getups and sit ups

Got it!

Renegade rows with KBs

Shoulder presses and push presses – looking strong ladies!

That was our week at glance – here’s to another great week ahead!

Week at a Glance 11/9 – 11/15

admin — Tue, 24 Nov 2009 14:31:14 +0000

0630 ladies getting their jump on… good work!!

Mom and son getting a workout in together

Hero Workout – “DT” in honor of Veteran’s Day

Yay burpees!

Ali’s client Gary hitting a new DL PR – Congrats!!

CrossFit Kids warm-up

That was our week at a glance – thanks for a great week everyone!

11-7-09 Sat SOS

admin — Tue, 24 Nov 2009 14:15:29 +0000

Mom and daughter CrossFit duo

11-5-09 Thurs 1800 WOD

admin — Mon, 09 Nov 2009 14:31:31 +0000

10-31-09 Sat SOS

admin — Mon, 09 Nov 2009 14:28:47 +0000

A bunch of our CF Cape Fear ladies looking strong!

Always smiling – even during a tough WOD! Gotta love it!

10-30-09 Fri 1800 WOD

admin — Mon, 09 Nov 2009 14:21:08 +0000

Good Lef… at the bottom make sure to keep all the weight back through the heels.

10-30-09 Fri 0830 WOD

admin — Mon, 09 Nov 2009 14:17:53 +0000

Ali’s AWESOME explanation of the Power Snatch!

Brigette working on those Power Snatches and demonstrating the bar path seen in Ali’s explanation above.

10-30-09 Fri 0630 WOD

admin — Mon, 09 Nov 2009 14:13:08 +0000

Thrusters – Burpees – Swings… great combo!

Jo mid burpee

10-29-09 Thurs 1800 WOD

admin — Mon, 09 Nov 2009 14:08:06 +0000

10-28-09 Wed 0830 WOD

admin — Mon, 09 Nov 2009 14:06:39 +0000

The CrossFit Heroes « Z Fitness

admin — Mon, 09 Nov 2009 02:40:29 +0000

Why the HEROES WORKOUTS… here’s a great read!

The CrossFit Heroes « Z Fitness.

10-27-09 Tues 0630 WOD

admin — Fri, 30 Oct 2009 19:33:31 +0000

Nice box jumps ladies!

Good – bring the eyes and neck down just a little bit so they’re in the neutral position.

10-24-09 Sat SOS

admin — Tue, 27 Oct 2009 20:49:47 +0000

“Filthy Fifty”

10-23-09 Fri 0830 WOD

admin — Tue, 27 Oct 2009 20:47:10 +0000

Way to go push the weight on those shoulder presses Christine!

Clare rocking the rube socks

10-22-09 Thurs 1800 WOD

admin — Tue, 27 Oct 2009 20:44:27 +0000

10-22-09 Thurs 0630 WOD

admin — Tue, 27 Oct 2009 20:41:48 +0000

10-21-09 Wed 0830 WOD

admin — Tue, 27 Oct 2009 20:39:30 +0000

10-20-09 Tues 1800 WOD

admin — Tue, 27 Oct 2009 20:37:35 +0000

10-19-09 Mon 1800 WOD

admin — Tue, 27 Oct 2009 20:33:17 +0000

10-19-09 Mon 0830 WOD

admin — Tue, 27 Oct 2009 20:30:08 +0000

Thoughts on training, nutrition, and general physical preparedness from Jacob "BullFrog" Tsypkin and Russ Greene.

admin — Wed, 21 Oct 2009 10:56:58 +0000

Build A Bad@## Inner Circle.

What did each of your three best friends have for dinner tonight? Did they go out for pizza and beer? Or did they sit down for a meal of chicken breast, almonds, and broccoli?

If you are trying to get fitter and healthier, you’d better hope the answer is closer to the latter than the former.

Feel defensive? What do your friends’ habits have to do with you? You’ve read all about Zone proportions and Paleo food quality. You train pretty hard five times a week, and you just PR’d your deadlift and Fight gone bad score. Pretty good, right?

To read the rest of the article, CLICK HERE! Not W/F/S (minor language)

10-17-09 Sat SOS

admin — Tue, 20 Oct 2009 01:03:50 +0000

You’ve got it ladies!

Trying to catch a quick breath between repetitions … those man makers are a good time

10-16-09 Fri 0830 WOD

admin — Tue, 20 Oct 2009 00:57:30 +0000

Renegade rows look strong Stef

Mama getting her workout in while baby takes a nap!

Quick feet, quick feet!

10-15-09 Thurs 1800 WOD

admin — Tue, 20 Oct 2009 00:54:05 +0000

Good work ladies! On push ups always try and lead with the chest not with your head, that way you’re getting as deep of a push up as possible.

10-15-09 Thurs 0630 WOD

admin — Tue, 20 Oct 2009 00:51:13 +0000

10-14-09 Wed 0830 WOD

admin — Fri, 16 Oct 2009 21:49:17 +0000

10-14-09 Jason’s Going Away WOD

admin — Wed, 14 Oct 2009 20:22:13 +0000

We’re going to miss you Jason!!!

Getting sassed by the little ones… something I’m sure he’ll miss

10-13-09 Tues 0630 WOD

admin — Wed, 14 Oct 2009 20:12:28 +0000

Form looks good at the top ladies!

Very nice Brigette!!

Good Kari… make sure to bring those elbows up as much as possible to keep you more stable at the bottom of the Thruster.

There you go Sweet T!

10-12-09 Mon 1800 WOD

admin — Wed, 14 Oct 2009 20:05:20 +0000

Try and keep the chest as upright as possible at the bottom of the OH squat

10-12-09 Mon 0830 WOD

admin — Wed, 14 Oct 2009 19:57:39 +0000

Andy rowing with the newest little one

Betty and Shannon working OH Squats… welcome back Shan!

10-10-09 Sat SOS

admin — Wed, 14 Oct 2009 19:54:27 +0000

Here comes Ann!

Group running

Taking time to show some love during the workout!

Ann’s daughter is in the lead and loving every minute of it… Mom seems to be catching up though!

Clare and the little one taking a water break

Love our CrossFit Kids!

10-9-09 Fri 0830 WOD

admin — Wed, 14 Oct 2009 19:38:52 +0000

10-8-09 Thurs 1800 WOD

admin — Wed, 14 Oct 2009 19:36:26 +0000

Good form ladies!

Don’t lean back too far on those shoulder presses and if you do lean back a little make sure to bring your hips and shoulders back in line at the top.

Half moons – these are too much fun!

New Treatments for Crohn’s Disease, colitis, diabetes, autism, depression, hypoglycemia and many more

admin — Mon, 12 Oct 2009 10:30:15 +0000

Here’s some majorly important facts to read about insulin resistance and hypoglycemia as well as its links with other illnesses!

New Treatments for Crohn’s Disease, colitis, diabetes, autism, depression, hypoglycemia and many more.

10-8-09 Thurs 0630 WOD

admin — Thu, 08 Oct 2009 14:33:14 +0000

Lots of supermans… or superwomen in this case!

Looking strong ladies!

Great squat form… at the bottom try and keep the head neutral and you will be spot on

10-7-09 Wed 0830 WOD

admin — Thu, 08 Oct 2009 14:28:02 +0000

Good… stay back on the heels and keep the bar right overhead.

10-6-09 Tues 1800 WOD

admin — Thu, 08 Oct 2009 14:23:55 +0000

Awesome upright squat form!

10-6-09 Tues 0630 WOD

admin — Thu, 08 Oct 2009 14:21:17 +0000

10-5-09 Mon 0830 WOD

admin — Thu, 08 Oct 2009 14:18:05 +0000

“FRAN”

21 – 15 – 9

Thrusters , Pull Ups

Nice squat Betty… pull those elbows up a little bit more to help keep that bar back on your shoulders and in line with your feet.

Cash out – KB Swings!

10-3-09 Sat SOS

admin — Thu, 08 Oct 2009 14:13:14 +0000

3… 2… 1… GO! Look at all those burpees!

Clare’s having fun already

Bear crawls next

The group at mid court… time for plank walkouts

Andy and Clare are feeling good!

Clare with two of our CrossFit Kids