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

All Muscled Up

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew!

WOD for Wednesday 061511 - Click Here For Today’s Schedule
Muscle Ups
Attempt 3 reps on the minute for 10 minutes
–Rest–
30-20-10 Rep Rounds For Time:
Burpees
Wall Ball (20/12)
Run 400m at the start of each round

Post Completed Muscle Ups and Metcon Time to  Comments
For the strength segment, perform three Muscle Ups on the minute for 10 minutes.  If you don’t have Muscle Ups, attempt three each minute.  If you really don’t have them, perform three SLOW Muscle Up progressions each minute.

For the Metcon, run 400m at the start of each round (a total of three).

ENDURANCE WORKOUT this morning at 6:15am with Coach Paul!
Mobility
Drills

Run 400m
Rest 3 min
Run 400m
Rest 2 min
Run 400m
Rest 1 min
Run 400m
Rest 2 min
Run 400m
Rest 3 min
Run 400m

Upcoming Foundations Courses
Starting June 28th - (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning June 27th!  SAVE 10% before June 17th!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

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23 Comments
  1. Amy Reply
    You skipped Wednesday.
    • Dave Reply
      fixed. thanks, Amy
  2. Meaghan M Reply
    Another great endurance WOD this morning! Loving my new shoes! Was able to keep all of my 400m runs within 3 secs of eachother with the exception of the last one which Paul wanted us to try and run a little faster so it was 5 sec faster than the others. Not to mention it was a beautiful morning to run.
  3. Jonathan Johnson Reply
    Is that guy in the background looking through a viewmaster?
  4. Co (short for "coach") Paul Po Reply
    Great job this morning, endurance athletes! Lindsay > Will. Be sure to ask her why. Meaghan, the Altra with zero drop IS a great shoe. Who's going to run with Bull City Running tonight @ 6? Fullsteam beer afterwards. 12:41 Rx. Sloooooooow... (Doug, where the hell were you this morning?) It's worth repeating: I hate Michael Kelley.
  5. Anna C Reply
    pretty sure he is, jonathan. it's a great way to keep yourself occupied while doing ab work. but the real question is, what is he watching. my favorites were always baby mammals and mountain scenes (separately, not baby mammals on mountains)
  6. Jonathan Johnson Reply
    I bet its this. http://bit.ly/9Kw1L1
  7. Ashley D Reply
    Great times on the WOD this morning from the 8:30 and 11:30 classes. I also saw quite a bit of improvement on the MU transitions! 13:50 RX on the WOD. Gotta give props to Nick. He did the WOD RX in 12:05. (That's almost in the 11 min range!) Boy's got some lightning speed!
  8. Ashley D Reply
    i bet he's watching this... http://www.southparkstudios.com/clips/150056/mr-hankey-visits-kyle
  9. Ashley D Reply
    it's the walrus's fault b/c he looks like mr. hankey.
    • Dave Reply
      I think he was watching this: http://www.twitvid.com/PSKYR
  10. Ashley D Reply
    aaaahahahahaha.
  11. Doug Reply
    Sorry Paul, I had intentions of coming, and then I stayed in bed. 6:15 is sooooooooo early, and since I don't teach on Wednesdays, it is my day to sleep in
  12. Anna C Reply
    JJ, that is awesome and also kinda weird scary at the same time.
  13. Anna C Reply
    I just watched it again, i think it's weird scary b/c it reminds me of the giant singing dancing bear like creatures at Showbiz/Chuck e Cheese that i was terrified of as a child. i think i might have nightmares tonite
  14. Jonathan Johnson Reply
    Then you definitely don't want to watch all of these videos on youtube http://bit.ly/jCSMGJ Apparently lots of people have made fan videos of popular songs audio creatively edited over Rock-afire Explosion video. Usher, Nine Inch Nails, Arcade Fire... even a beatles tribute. There's gotta be 100. Now thats freekin terrifying.
  15. Jonathan Johnson Reply
    Ok. Last inane non-crossfit post of the day. The Arcade Fire - Rock-afire Explosion video is AMAZING! http://bit.ly/16nBF
  16. Cliffnov Reply
    Jayme and I did todays WOD with modifications: 3 rounds Run 400m (around the track we found. Seemed like 400m or so.) 30-20-10 Burpees 60-40-20 Air Squats. The sixty air squats were the toughest part for me. I finished in 12:18. Jayme finished in 12:32.
  17. Cliffnov Reply
    Oh yeah. I also worked on unsupported handstands. I had one that I held at vertical for almost 3 seconds. Most of the rest were not up to vertical, and the others were all over the top into a roll. Fun work though, and I feel like I got a pretty good shoulder workout from it (and the burpees). Jayme worked on double unders. Her June goal was to string 10 in a row, and she hit that today, exactly. After the WOD we did a plank challenge. Jayme was aiming for a minute, and got 1:51. I didn't have a target, but I got 2:19.
  18. Recovery Bost Reply
    A few things need to happen. Cliffnov needs to blog more often. He has an excellent write-up about his and Jayme's trip to PDX Weightlifting in Oregon (so jelly): http://jcdyer.wordpress.com/2011/06/15/notes-on-olympic-lifting-at-pdx-weightlifting/ JJ needs to start a blog and post whatever he wants there. Very talented at the internet he is. Jeff needs to slow down. He didn't want me to, but I wrote his time like five times bigger than everyone else's because it was stupid fast. I remember asking him, "Nick who?", "Paul who?", "Bill who?", etc. Rebecca, a bootcamper needs to join up. She had the fastest female time of the day (although wall balls were just a scoche too low, so no Rx, but she was damn consistent). Someone needs to mop. Stinks in there, man.
  19. Recovery Bost Reply
    Should've been an extra comma in there after "a bootcamper". Yes Paul, we all see that I made a mistake. You don't need to call me out and embarrass me any further.
  20. Anna C Reply
    Today is what I call a WOD disaster. It was altogether horrible. But I keep reminding myself that we all have bad days and not every day is going to be an "on" day. Felt weak with the MU work. But still successfully rubbed all the skin off my wrists. Enjoyed the mobilization work on the shoulders. I think I should make mobilization one of my June goals. Then, the wod. Ugh. I felt like I was running on about 1/4 tank of my usual energy. First run was fine, but not fast. 30 burpees unbroken, no problem. Then I did 30 of the most uncoordinated, horrible looking wall balls ever. A couple of my fingers were numb which made gripping weird. I just couldn't find my stride. Run #2 ended in a small asthma attack...couldn't take a deep breath for all the wheezing. Flopped thru 20 burpees, then stared at the ball for a good minute before picking it up (I rested way too much in this wod, just couldn't catch my breath). Run #3 was more like a slow trot. 10 burpees, check. 10 slightly more coordinated wall balls. Collapse. I think my time was 14:40 something. All I know is I felt like crap and was very much humbled by this wod. P.S. how 'bout we start paying attention to our form a bit, eh? Wall ball squat not below parallel = no rep. Use a ball if you need a butt mark. Burpee jump w/ closed hips = no rep.
  21. Ashley D Reply
    No joke, Anna. I have taken quite a few reps away from people here lately. Most people want to have good form and want to meet the standards, so they quickly make the corrections by either fixing technique, dropping weight, or scaling if necessary. HOWEVER, there are always a few people who refuse to listen. To those types of people I will not give them RX and I will not hesitate to tell them "no rep". Sadly, what happens with me is I get to the point where I just completely ignore them. This also applies to the lifts too. I have a couple of people who flat out ignore any advice I give them. People like this obviously don't want to be coached. My thought is if you don't want to be coached then why the heck are you coming here and spending $150 a month when you could do this at home alone in a garage gym or down the street at the Y? They think they've already got this whole CrossFit thing figured out on their own, but then they can't understand why they've stalled and aren't making progress. Sorry for the rant. That obviously hit a nerve with me. ._.

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