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

Broad Street

Did you miss the Nutrition Session yesterday?  No worries.  There will be another one in March!

Durham Indoor Rowing Trials – February 27th!

WOD for Sunday 022011  – Click Here For Today’s Schedule 
Bench Press
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
–Rest–
Establish a Max Distance Standing Broad Jump
Take no more than 10 legitimate attempts 
Then,
AMRAP Double Unders in 2 minutes

Post Bench Press Loads, Broad Jump Distance, and Double Unders to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
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 Foundations Courses
Starting March 29th - (Tues/Thurs @7pm)
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar- Saturday, March 19
Durham Indoor Rowing Trials – Sun, February 27th

Legendary Long Jump Face-Off!

6 Comments
  1. Colin Reply
    Unsurprisingly, I <3 this WOD.
  2. GabeHall56 Reply
    GIRL SCOUT COOKIES FINALLY! Hey everbody Ill be back in Durham tomorrow and will work out at with te 11.30 group and will more than likely come back at 6pm for the endurance wod....I have everyones cookies! remember they are $3.50 a box..and if your making out a check make it out to GSCCC....if you cant remember what you ordered or how many boxes send me a face book message or post up here thanks everyone for helping out!
  3. Monster Mats Reply
    I decided to work on clean and jerks instead of bench since the Triad Barbell Open is coming up on Saturday. I worked up to 165lb, my previous 1RM. From Will's encouragement, I decided to try 170lb but missed the jerk. A large component of that was mental. 142 double unders, 35 less than a week ago.
  4. Kerry O Reply
    Love the long jump video of Mike Powell and Carl Lewis!! Makes me miss the good ol college track days!!
    • Dave Reply
      Kerry I've always wondered how they can accurately measure the long jump when they make such a huge mess in the sand when they land. How do they do it?
  5. Ashley D Reply
    Dave, I know I'm not Kerry, but if I remember correctly the distance is measured by the first mark in the sand. If your feet land, but your hands fall back behind to catch you, they measure where your hands hit. I actually did the broad jump when I needed a 4th event, but didn't feel like running my usual 300m hurdles.

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