410 W Geer St, Durham, NC 27701 (919) 907-1233

Acts Like Fran

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!
SPOTS ARE FILLING UP QUICKLY….SIGN UP NOW!

2010 BOOTCAMPS – Not Too Late To Join!
6:15am Bootcamp (M, W, F)

7:15am Bootcamp (M, W, F)
7:00pm Weight Loss Bootcamp (M, W, F)

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)

WOD for Wednesday 010610 – Click Here For Today’s Schedule
Push/Split Jerk
5-5-5
–Rest–
9 Rounds For Time of:
5 Thrusters (115/75)
5 Pullups 

Post Time to Comments
This WOD should be completed RX’d in about 6-8 minutes.  Loads should be scaled to allow for proper execution of the movements and to maximize power output and intensity by finishing within the programmed time frame.   

NEW YEAR GYM UPDATES & REMINDERS
With the holidays behind us, we are expecting an extra high participation rate beginning this week.  To continue to provide the best CrossFit experience for all athletes, newbies and veterans, please help us with the following:

1)  All athletes are expected to complete the posted Workout Of The Day.  If you’re injured, need a back off day, or are just not comfortable with a particular movement in the WOD, speak with the class coach about modifying the workout before just doing something on your own.  Modifications can be made to every WOD to work around injuries or to work on weaknesses.

2) Be on time for class!  Missing the group warmup and instruction not only disrupts the group, but means starting the workout unprepared for the work to be done, and risking injury.

3)  Scale all loads and movements so that you can perform every WOD as safely and efficiently as possible.  Fighting through a WOD RX’d just for the sake of getting RX next to your name on the whiteboard not only risks injury, but, more importantly, will limit your ability to learn the movements and improve your fitness and work capacity. 

4) Take care of the equipment!  Don’t drop kettlebells or empty barbells.  Don’t use excessive amounts of chalk.   Put all of your equipment, particularly kettlebells and barbells, away when you’re done, even if there is another class coming in.  

5)  Keep everyone healthy!  It’s still cold and flu season.  Use the Purell by the front door when you enter and exit the gym.  Wipe down all of the equipment/mats you use with the gym wipes after your WOD.  Don’t use excessive amounts of chalk! 

Olympic Weightlifting seminar preview!  Coming February 21st!

6 Comments
  1. Patrick L Reply
    Hello, All...I just wanted to let everyone know that I am trying to sell a pair of Rogue/Do Win Weightlifting shoes, Size 10, black. I have worn them literally 5-6 times and they are in perfect condition. If interested, drop me a line at patrickmlake@nc.rr.com. Thanks! Patrick L.
    • Dave Reply
      great discussion on yesterday's workout. if you're interested here's the power output calculator from Catalyst Athletics to play with for today's WOD: http://www.cathletics.com/resources/powerOutput.php
  2. Tom Reply
    I just got this from a friend of mine who's serving at Ft. Bragg: John Velandra, Founder of Designs In Fitness and Cape Fear CrossFit was killed this morning when his vehicle was struck during a highspeed chase. The person driving the stolen vehicle escaped and still at large. Prayers to John, his family and friends, Designs in Fitness, and Cape Fear Cross Fit. I'm not sure how many of you knew John or at least had met him at the Carolina Fit Challenge a couple of weeks ago but he was a great guy. Please keep his family in your thoughts and prayers.
    • Dave Reply
      Here is short article with a few details.....http://www.fayobserver.com/Articles/2010/01/06/966016
  3. Ashley D Reply
    I've asked to find out funeral info. I'll post something when I hear about it.
  4. bea Reply
    The photos from the Carolina Fitness Challenge are now finished and posted on the website: http://www.beatriceyaxley.com/carolina-fitness-challenge/

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