Strength Workouts
Cuz I’m An Old Fool
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Wednesday 050212 — Click Here For Today’s Schedule
Deadlift
3-3-3-1-1-1
–Rest–
For Time:
75 Clean & Jerk (50% bodyweight)
From crossfit.com July 30, 2002
Post Deadlift Loads and Workout Load and Time to Comments
For the strength segment, work up to the heaviest single rep Deadlift for the day.
For the conditioning workout, you can break up each movement as you wish, but attempt in as few sets as possible. You can also alternate between movements as necessary. This workout is not timed. Rest as needed between sets.
Westside Barbell Deadlift Training
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!
Bodyweight Choices
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Tuesday 050112 — Click Here For Today’s Schedule
Turkish Situps
3-3-3-3-3-3
–Rest–
Complete the following in the least amount of sets possible:
50 Handstand Pushups
100 Pullups
This is not for time
Post Turkish Situp Loads and Workout Time to Comments
For the strength segment, perform 3 Turkish Situps on each side with as much weight as possible. You do not need to use the same load on each side. Take your time and don’t rush. Take caution getting the KB in and out of position…watch the rotator cuff! If you’re up for it, try doing two hands at once (see video below) — but don’t be dumb.
For the conditioning workout, you can break up each movement as you wish, but attempt in as few sets as possible. You can also alternate between movements as necessary. This workout is not timed. Rest as needed between sets.
Two Handed Turkish Situps
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!
The Great Sambino
2 weeks ago
Happy 8th Birthday to the inspiration behind CFD, The Great Sambino!
Without him, none of this is possible!
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Monday 043012 — Click Here For Today’s Schedule
Front Squat
3-3-3-1-1-1
–Rest–
21-15-9 Reps For Time::
Front Squat (185/115)
KB Swings (52/35)
Post Front Squat Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Front Squat for the day.
For the conditioning workout, you may take the bar from a rack. KB Swings can be Russian or American…just indicate which one you use.
ENDURANCE WORKOUT tonight at 6pm!
39-time World Record Holder, Laura Phelps-Sweatt – Safety Squat Bar Front Squat 375lbs
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!
Russian Style
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Tuesday 042412 — Click Here For Today’s Schedule
Turkish Get Up
2-2-2-2-2-2
–Rest–
4 Rounds:
1 minute – Deadlifts (85% 1RM)
1 minute – Russian KB swings (70/52)
Rest 1 minute
Post TGU Loads and Workout Reps to Comments
For the strength segment, perform TGUs on each arm in sets of 2. You do not have to use the same load for both arms. Work hard to keep your straight leg from raising off the floor as you move through the first part of the movement (Turkish Situp).
For the conditioning workout, perform as many reps as possible in each minute. There is a 1 minute rest between Rounds. Score is total number of reps completed.
Kettlebell Swing Corrected
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
On Your Back and Heavy
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Monday 042312 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1-
–Rest–
AMRAP in 12 minutes:
5 Front Squats (135/95)
10 Knees To Elbows
15 Double Unders
Post Workout Time to Comments
For the strength segment, work up to a heavy 1RM Back Squat. All reps taken BELOW parallel. Get that cowbell ringing today!
For the conditioning workout, take the Front Squats from the floor. Only use a rack if absolutely necessary. Scale KTE as necessary. Sub parallette jumps for DUs.
ENDURANCE WORKOUT tonight at 6pm!
