More info here.  Just a couple of spots left!

WOD for Monday 051412 — Click Here For Today’s Schedule
Back Squat
1RM for the day
–Rest–
3 Rounds:
Each round is 3 cycles of the following:
2 Clean (80% 1RM)
10 Ball Slams
Rest 2 minutes between rounds
Finish:
Two Hand Turkish Situps (see video)
3 sets of 10

Post Back Squat Loads and Time For Each Workout Round to Comments
Today marks the beginning of a new strength cycle, based on the Westside Conjugate System.  We will be discussing the methodology in more detail in the coming weeks.  For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

In the conditioning workout note that each round has 3 “mini” rounds.  Rest 2 minutes between each “main” round.  Perform the Situp finisher when you’ve cooled down from the conditioning workout.  It is not done for time or to failure.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Double KB Situps

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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 Thursday 051012 — Click Here For Today’s Schedule
Clean
Establish 1RM
–Rest–
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips

Post Clean Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Clean.  Receive the bar in a full front squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Elizabeth”, a CrossFit classic! Note that this WOD should be done with FULL SQUAT CLEANS.  You can perform with Power Cleans, but you must designate you did along with your score.

There is no formal ENDURANCE WORKOUT tonight, but you can definitely come row or run on your own!

Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Sunday 050612 — Click Here For Today’s Schedule
1-arm KB Push Press
3-3-3-max reps-max reps-max reps
–Rest–
For Time:
150 KB Swings (70/52)
Run 400m
When you can no longer swing make note of the number, set down the bell and begin your run. Begin your swings again and make note of the consecutive swings.  When you reach failure, start your second run.  Etc.

Post KB Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, perform sets of 3 reps per arm with a KB…one arm at a time.  You can use a different load for each arm.  Do not hold a KB in the non-working hand…this will make you really have to tighten your core as you perform your reps.  Sets 4 through 6 are for max reps on each arm.  Just don’t get sloppy.

For the conditioning workout, RXd is with Russian Swings.  If you cannot complete RXd, use the heaviest KB you can handle.  Generally, you should be doing somewhere between 3 and 5 sets of swings.  If you can’t do that, you’re load is too heavy.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
In 24 minutes
10m broad jumps immediately followed by 100m sprint; recovery run (walk and/or run backwards) to start; goal is for even (within 2 to 3 seconds) splits

KB Push Press Technique Tips

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Now THIS is how you do max reps!

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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!

You can still reserve your tickets! Click here

WOD for Thursday 050312 — Click Here For Today’s Schedule
Parallette Shoot Throughs
Perform 50-75 Strict Reps
–Rest–
For Time:
30 Muscle Ups

Post Workout Time to Comments
For the skill segment, work up to the heaviest single rep Deadlift for the day.

For the conditioning workout, there are several substitution options.  If you can’t do full MUs, try jumping, or banded.  As a last resort, perform 100 pullups and 100 ring dips, broken up in any way you choose.

There is NO Endurance Workout today!

30 Bar Muscle Ups in 1:49!

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!