Come watch Murphie smash people!  Info here.

WOD for Friday 051812 — Click Here For Today’s Schedule
Back Squat
12 sets of 2 reps @50% 1RM
Rest no more than 60 seconds between sets
–Rest–
AMRAP in 12 minutes:
Run 200m
15 Double Unders
10 KB High Pulls (70/52)
5 Handstand Pushups

Post Back Squat Load and Workout Rounds to Comments
For the strength segment, we introduce the concept of Dynamic Effort from the Westside Conjugate System.  The goal is to move the weight as quickly as possible for your two reps across all 12 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not.  Make sure you watch the video below.  We will incorporate use of Box Squats and Bands in the coming weeks.

For the conditioning workout, a KB High Pull is NOT like a Sumo Deadlift High Pull.  See video.  The video is using one hand, but we will be doing this with two hands on the KB.

OPEN GYM tonight from 7-7:45pm!

Dynamic Effort Squats at Westside!

Click here to view the embedded video.

Click here to view the embedded video.

More info here.  Just a couple of spots left!

WOD for Wednesday 051612 — Click Here For Today’s Schedule
Floor Press – medium grip
Establish 1RM
–Rest–
3 Rounds For Time:
21 Wall Ball (20/14)
21 Toes To Bar
Then, Run 800m (only once at the end)
Finish:
Rear Delt Band Pull Aparts (video)
100 total (across 2-4 sets)

Post Floor Press Loads and Workout Time to Comments
The Floor Press is a new move for us, but very similar to the Bench Press.  Make sure you watch the video below.  Be sure you have a spotter to help you take the bar from the rack and return it when you’re done.  We want to establish a 1RM for today, but do not go to failure this first time out.  We will be doing these more regularly over the coming weeks/months.  Use the first few minutes to practice and get comfortable.  Do NOT go to failure!

For the conditioning workout, everyone’s target for Wall Ball is the blue line.  You are completing three rounds of wall ball and toes to bar and then immediately running 800m. 

After you’ve caught your breath from the WOD, grab a light band (most likely a purple or red) and perform a total of 100 band pull aparts.  You should be able to do this across 2-4 sets (25-50 reps each).  These are going to sting a little.

World Record Bench Presser, Laura Phelps-Sweatt, Floor Pressing w/Chains!

Click here to view the embedded video.

CFD is going to see the Durham Bulls on May 19th!

Last chance to get tickets! Click here

WOD for Sunday 051312 — Click Here For Today’s Schedule
“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
OR
“Mary”
5 Handstand Pushups
10 Pistols (5 each leg)
15 Pullups

Post Rounds Completed to Comments
Today is the final day of “Benchmark Week” and we finish with a choice of either Cindy or Mary.  Pick your favorite girl in honor of Mom.

ENDURANCE WORKOUT this morning at 9am!

Our new Barbell Basics Course starts Wednesday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Monday 050712 — Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
“Annie”
50/40/30/20/10 Reps For Time:
Double Unders
Situps

Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, take 15 minutes and establish a 1RM Push Press.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Annie”!  You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD.  Do not use the GHD unless you have been doing high volume GHD situps regularly.

ENDURANCE WORKOUT tonight at 6pm!

Double Unders Tutorial!

Click here to view the embedded video.

Our second Olympic Weightlifting Intensive Course begins TOMORROW and new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Saturday 050512 — Click Here For Today’s Schedule
KB Overhead Squat
2-2-2-2-2-2
–Rest–
5 Rounds:
9 Thrusters (95/65)
9 Pullups
Rest 2 minutes between Rounds

Post KB OHS Loads and Time For Each Workout Interval to Comments
For the strength segment, perform double rep OHS with a KB…one arm at a time.  You can use a different load for each arm.  These are much easier if you keep the extended arm totally locked out.

For the conditioning workout, scale movements as necessary.  Swings are Russian.  You should not be scaling HSPUs with Abmats…full ROM always wins.  Do negatives, wall walks, or use a box or bands.

COMMUNITY WORKOUT today at 11am! Bring your friends!

OPEN GYM today from 11-1:30!  (Green room from 11-12 and main room from 12-1:30)

Double KB OHS with 2x 32kg!

Click here to view the embedded video.

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!