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

Big Benching

Fight Gone Bad 5 — September 25th! 
Click
here to join our fundraising team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Tuesday 091410 — – Click Here For Today’s Schedule 
Bench Press
Warmup:  3 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
21-15-9 Reps For Time:
Sumo Deadlift High Pull (95/65)
Burpees

Post Bench Press Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Bench Press followed by 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11

Don’t let this be any of us….(caution: some of these are hard to watch) 

15 Comments
  1. Dave Reply
    Glutes and hammies on fire in the second and third rounds today....hello hip extension.....this was tough. 5:20 something I think
  2. shayne Reply
    somthing like 5:35 w/45# sdhp's. either someone needs to teach me how to do math or someone needs to teach jack how to work the timer. the latter is more likely to be successful ;) i could only watch a bit of that video - i'm already scared enough of bench press, the last thing i need to see is someone dropping it on *their throat*. thankfully i have much better spotters than some of those people (thanks sara & renee!).
  3. Phil B Reply
    Yeah, I couldn't watch that video either.
  4. Jonathan Johnson Reply
    @3:50 is the last time that guy was ever invited over to work out.
  5. Charlie Reply
    Dave, question about Fight Gone Bad. I'm putting together my donation page and was basically hyping WWP. Then it seems as if there's actually 3 charities involved? Is that true? Just want to make sure I've got the right info.
  6. Phil B Reply
    Jonathan, I'm impressed/mortified that you made it that far.
  7. Ashley Reply
    Charlie, I know I'm not Dave, but yes, there are 3 this year. Wounded Warrior, Livestrong, and the CrossFit Foundation. Did lots of running today. 1 mile - 8:50 (I'm no bueno at anything above 400m) 1200m - 6:24 800m - 3:39 400m - 1:21 rested about 3 min b/w each run. coming back tonight for a wod.
  8. Dave Reply
    Charlie....what Ashley said. I've just been hyping the WWP. I'll post an inspirational LiveSTRONG video for tomorrow :)
  9. Mike K Reply
    Fun, quick WOD today...hamstrings were still burning from yesterday 3:36
  10. Paul P. Reply
    Yeah, Ashley! Yes, I'm referring to the running. 95# SDHP and doubled the burpees, you know, just for fun. 7:15. Closest I've come to puking... I really do want my name on the whiteboard. Why all of this talk about tight hamstrings? Some of you (I'm only referring to you, Mike K.) need to run more frequently and with more intensity. There, I said it.
  11. Dave Reply
    To everyone participating in Fight Gone Bad on the 25th, You have until this Saturday, 9/18, to reach at least $150 in donations to qualify for your free Fight Gone Bad 5 t-shirt....last year's shirts were very cool! Anyone who hasn't registered yet....get on board! This isn't a competitive thing (like any other WOD)....if you would normally come to the gym to WOD on a Saturday morning and you are available on 9/25 you should sign up. We will run heats of FGB all morning til everyone is through....you don't have to be there longer than 30 minutes (the WOD is only 17!) please email me if you have any questions: dave@crossfitdurham.com
  12. Ashley Reply
    so, i'm not coming back for my second wod tonight. my first excuse is running is involved and i don't want to run up and down geer alone in the dark. i could sub the running for rowing, but i'd raaaaather not. my second excuse is i have a long wod tomorrow which helps me feel better about slacking tonight. my third excuse is i'm tired. i can keep thinking of more excuses if you give me a few minutes...
  13. Ashley Reply
    PS - Tomorrow is Vytas's last day, so be sure to say bye to him if you see him! We'll miss you, Vytas!
  14. Keith Reply
    On the road, put this one in at 745 Rx, bench press 125x4 reps for 5 sets. I made it about 11 seconds into that video until my empathy set in...
  15. Matt H Reply
    Rocked out 190 for bench...did 4.02 rx'd for the wod. Not happy with performance today, need to change diet (pre workout: 6 pop tarts and 20 oz Dr Pepper) and get more than 4 hours of sleep a night. Just thinking out loud

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