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

Balancing Act

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Monday 042610 – Click Here For Today’s Schedule 
Snatch Balance
5-5-5-5-5
–Rest–
4 Rounds For Time:
10 Burpees
20 Walking Lunges w/DB’s (35/27)
30 Double Unders

Post Loads and Time to Comments
For today’s strength segment we’re working on “getting under the bar”.  You should generally not be failing on any set except maybe the last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at a particular load, then use common sense and good judgement.  When in doubt, live to lift again another day.  

In the Metcon, DB’s should be held at your sides for the Walking Lunges.  Sub parallette jumps for Double Unders.        

ENDURANCE WOD tonight at 6pm! 
Run: 10 x 200m with 4 times the recovery 
or
C2: 10 x 250m with 4 times the recovery 

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th — 6 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

Congratulations to Rebecca for completing the Blue Ridge Half Marathon this weekend!  She combined regular WODs and Endurance WODs in preparation for her event.  Here are some of her post-race thoughts:
Hey! :)  Just got back to Durham!   I have something to show you!  I finished in 2:12:23…  Not too shabby!   I think I did the race perfectly in terms of speed and timing, esp. for my first time and on the hilly (it’s not really hilly, it’s mountainous) terrain… I never walked… Most of the steep inclines were finished by mile 6-ish at which point I realized I was averaging about 11 min/mile pace so I spent the rest of the race concentrating on making up that time to get to an average of 10 minute mile.  At the end, I finished strong – the hardest part was figuring out exactly when to pick up the pace and by how much so that I would still finish strong.  I would sort use some runners around me to pace myself and then decide I was stronger than them and pass them… so it felt good. :)  I finished 204th out of 450 people doing the half! :)  Not too shabby again!  THANK YOU!”

11 Comments
  1. Allison B Reply
    Congratulations, Rebecca!!!!! Thrilled to see you do so well! :-) Take your recovery time, and I can't wait to see you back in the gym soon. Good job to the 6:15 this morning. You guys powered through a tough one. Special shoutout to Lindsay H. for ripping out insane double unders at the end of the Rx'd WOD! :-)
  2. kelli mc Reply
    Happy birthday to our wonderful xfit coach/fearless leader, Dave Rubin! (Thought I'd do the obligatory bday shoutout for you since you update the website dave and clearly you felt it would be weird for you to write your own happy birthday wishes) Now if only I had some incredibly unflattering picture of you to post, this birthday shoutout would be complete ;)
  3. Matt H Reply
    found one! http://i.ytimg.com/vi/DictR1gA_F4/0.jpg
  4. Dave Reply
    Thanks, Kelli! Matt, not so much ;) Did a birthday WOD this morning. For Time: 34 Calorie Row 34 pullups 34 air squats 34 situps 34 ring pushups 34 walking lunges 34 KB swings 34 double unders 14:52
  5. Doug Reply
    Is this going to be the first "male" workout instead of female names? On second thought: "I'm going to do Fran today" just sounds better than "I'm going to do Dave today"... Happy birthday Dave todays Wod was a little tougher than it looked, and my f'ing double unders did not want to string together today 12:07 RX
  6. kelli mc Reply
    matt that's hilarious
  7. Ashley D Reply
    Happy Birthday, Dave! So sorry I didn't know when you were in the gym this morning! Rebeccca, congratulations! So proud of you! Awesome work, girl! That's an awesome pic, Matt. :) Doug, you still did great even though you hate double unders. Next time your warming up (aka, fresh) try working on du's and and not letting your upper body get tense. It really can make a difference.
  8. lindsay hill Reply
    Happy Birthday Dave! technically I think you should have let us collectively program your birthday wod, could have been a 34 min amrap something but I guess that is okay. Doug welcome to our world, for female crossfitters, that is what it always sounds like. Allison thanks, this wod was tough for me, especially when I was on my third round thinking it was the last and then I see Lori keep going that may be the worst wod feeling.
  9. Allison B Reply
    Finished this one in 8:40. It was actually a good day for double unders, but the walking lunges kicked my butt! Got up to 65# for the snatch balances. Still babying my snatch a bit cause of my shoulder. Finished up the day with 4 sets of 10 front squats.
  10. Dave Reply
    Since no one else jumped in....Allison what does your shoulder have to do with your snatch? :)
  11. Allison B Reply
    Apparently with age does not come maturity, Dave. :-)

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

15,315 Spam Comments Blocked so far by Spam Free Wordpress

captcha

Please enter the CAPTCHA text