Strength Workouts
Heavy Annie
4 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 Thursday 041912 — Click Here For Today’s Schedule
Split Squats
2-2-2-2-2-2
–Rest–
“Heavy Annie”
For Time:
50 Double Unders
5 Clean & Jerks (85% 1RM)
40 Double Unders
4 Clean & Jerks
30 Double Unders
3 Clean & Jerks
20 Double Unders
2 Clean & Jerks
10 Double Unders
1 Clean & Jerks
Post Split Squat Loads and Workout Load and Time to Comments
For the strength segment, these are more about movement and full ROM than super heavy load. If you are comfortable in a lunge position with your foot planted on the floor, try them with the rear foot elevated onto a box. You should NOT be bailing on any of these. You can cause serious damage to yourself, your rear leg, and your ego. And I may just kill you. Everyone signed a waiver, but don’t be stupid. Good movement trumps load here.
For the conditioning workout, for the C&J use 85% 1RM. These are FULL SQUAT CLEANS! Sub parallette jumps for DUs as necessary. If it’s necessary you need to keep working on your DUs 
ENDURANCE WORKOUT tonight at 6pm!
Split Squats
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Dirty Diana
1 month 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 Wednesday 041812 — Click Here For Today’s Schedule
Deadlift
5-5-5-3-3-3
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlifts (225/155)
Handstand Pushups
Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy set of 3 Deadlifts. Lower all reps back to the floor under some control. Don’t just drop the bar from your hip.
The conditioning workout is a CrossFit Benchmark WOD. Scale Deadlift load to 65% 1RM for maximum intensity. For HSPUs, DO NOT cut your ROM short by using Abmats under your head (unless you can tell me one other exercise we do in CrossFit where this is acceptable). See videos below for some appropriate scaling options
Scaling Handstand Pushups
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Gotta Keep Your Chin Up
1 month 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 041712 — Click Here For Today’s Schedule
Weighted Pullups/Chinups
1-1-1-1-1-1-1-1
–Rest–
AMRAP in 12 minutes:
5 Chest to Bar Pullups
10 Pistols (total)
15 Ball Slams (30/20)
Post Pullup Loads and Workout Rounds to Comments
For the strength segment, with either an over or underhand grip perform single reps, getting your chin over the bar, as heavy as possible without kipping.
For the conditioning workout, scale your Pistols as necessary…be sure your knee tracks in the direction of your toes whatever you do. Keep tight form on Ball Slams…you should be in a good “bottom of the squat” posture as you slam and receive the ball off the ground.
1-Legged Squat Fun
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Hip Drivin Couple
1 month 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 041612 — Click Here For Today’s Schedule
Front Squat
5-5-5-3-3-3
–Rest–
21-15-9 Reps For Time:
Back Squats (225/155)
KB Swings (70/52)
Post Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Front Squats.
For the conditioning workout, scale Back Squat load to 70% 1RM and KB Swing load or movement (American/Russian) as necessary.
ENDURANCE WORKOUT tonight at 6pm!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
It’s A Slam Dunk
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Monday 040912 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
5 DB Burpees (40/25)
10 Ball Slams (30/20)
Post Back Squat Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Back Squats. Each of the sets building up to the last should not be a max effort, just gradually adding weight to the bar. The last set of 3 should be a maximum effort. Note that this is a max effort for the day, which may or may not be a PR attempt.
For the conditioning workout, watch the video below to see DB Burpees. They’re similar to Man Makers, without the rows on each arm. This workout is “only” 8 minutes. Go like crazy from the start.
ENDURANCE WORKOUT tonight at 6pm!
Demo for today’s workout from the guys at CF Football
