5-7-10 Blastoff! -- WOD for 090707 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

5-7-10 Blastoff!

Only 5 spots left for the OLY SEMINAR on the 19th!

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Tuesday 090707
AMRAP in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Post Number of Rounds Completed to Comments.

Food For Thought
All of this week’s article links will be on the subject of avoiding injuries and continuing to train CrossFit around injuries when they do occur.  In athletics and in CrossFit training, injuries will inevitably come up.  When you are pushing your limits day in and day out, there will be times where you may push too far.  First, and foremost, injuries should be avoided, but when they do occur, it is important to continue to train. 

One of the beauties of CrossFit is that it is universally scalable…this includes being scaled to work around and improve weaknesses, lack of flexibility, injuries, and even disabilities (have you seen these guys??)  Injuries can be discouraging, but the best thing to do is accept that it happened, try to determine if it was avoidable, do the right things to get healed, AND KEEP TRAINING EVERYTHING ELSE IN THE MEANTIME

Bad leg or arm?  You’ve got another one that works, right?  If one side is damaged remember that you can do just about every exercise in the CrossFit tool box using just your good limb.  One arm snatches, cleans, and presses!  One legged squats, deadlifts, box jumps!  In fact, this will likely take your core strength and your overall fitness level and work capacity to a whole new level!  This is why we CrossFit in the first place!

Today’s Fitness Article Links
Working Wounded 
Training Through Acute Injuries, Part I
Training Through Acute Injuries, Part II

Here are some one limbed CrossFit exercises to inspire the injured to keep gettin some!

Bad left arm?  Try these

How bout one-legged rowing?

Happy Birthday, Basil!dsc_3235_2-400.jpg

  1. sara B Reply
    I liked this one. 7 1/3 rounds at 65 lbs.
  2. Dave P Reply
    7 2/3 rounds at 65 lbs. I like the theme for this week. I've been dealing with some shoulder pain over the last month so I appreciated the shoulder KB exercises that were taught today. I will incorporate some of them in my warmups.
  3. Basil Reply
    Is there a birthday WOD?
  4. Shane F Reply
    6+ 10 Ts, 7 HCs & 3 SDLHPs at 95#.
  5. Basil Reply
    Birthday WOD Row for 27 calories 27 wall ball 20# 27 Pull ups 27 Push ups 27 KB swings 55# 27 Box jumps 30 in. 27 Burpees 27 GHD situps 27 DB Thruster 27.5# Row for 27 calories 23min and change, this WOD looked easy to me. I thought I would finish before 20min for sure but it all went downhill at the 30in box jumps and the thruster made me want cry (and/or vomit). Next year, 28 muscle ups for time.
  6. Naomi Reply
    Happy Birthday, Basil - way to go with that special birthday "gift." As for me, I need to make sure I don't let life's drama get in the way of regular CF attendance ever again! Holy crap, my poor arms are shredded. 7 1/3 rounds at a measley 35# (and I thought I was all badass with 45# - but it was only 35#). Oh well.
  7. Becky N Reply
    Nice work everyone on this WOD - it kicked my butt! I did 7 rounds at 65lbs. Sarah and I will be heading to CA tomorrow for the games. If anyone wants to keep up on the results I will do my very best to keep the website updated. http://web.me.com/renewell1/sarah_goes_to_the_games/Welcome.html Thanks for everyone's support:)

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