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

Construction Chipper

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!
You must be registered by Wednesday to attend!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Tuesday 050410 – Click Here For Today’s Schedule 
Snatch Grip Deadlift
3-3-3-3-3
–Rest–
For Time:

50 Calorie Row
40 Sledgehammer Swings
30 DB Thrusters (35/27)
20 2-count Hollow Rocks
10 Man Makers (35/27) (pushup, left arm, right arm, to DB clean)
5 Tire Flips

Post Loads and Time to Comments
This is a new movement for our new strength cycle.  Since you don’t have a 1RM for this lift gradually add weight for each set up to a max effort set of 5 on the fifth set.  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, then use common sense and good judgement.  When in doubt, live to lift again another day. 

For the Metcon, scale loads to ensure proper movement execution and to minimize rest.  Focus on maximizing power output and intensity.       

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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4 Comments
  1. Melinda Reply
    Just read this post on the Whole9 blog describing the "elevator pitch" re: eating Paleo style. Wanted to share with those wondering what I was doing. P.S. Whole9 is coming on Thursday. "The Whole9 Nutrition Elevator Pitch I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible. It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way. Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke."
  2. Lori F Reply
    This WOD was not too bad...used 20lb dumbbells for the thrusters/manmakers. I was the last to finish today! The 6;15 girls rocked it out! Nice work, ladies...
  3. Greg Reply
    I know I have the best job in the world when I get to teach 5 badass women how to swing a sledgehammer and flip tires for time. Great work 0615 class!
  4. Ashley D Reply
    WOD 1 30 KB Thrusters (55/35) 60 Double Unders 10 Burpees 20 KB Thrusters 40 Double Unders 20 Burpees 10 KB Thrusters 20 Double Unders 30 Burpees 15:28 - Jonathan and Jarrod did this with me. Yay for them. I wouldn't have done very well on this WOD alone. WOD 2 3 Rounds 800 Run 15 Power Snatch (95/65) 12 CTB Pullups 22:12 - Greg did this with me. He SMOKED my butt on the runs. RX for this WOD was 115/85 for snatches, but we both scaled back. (I'm going to CF Downtown Winston on Sat to work with Pete on my snatch and I don't want to completely destroy my shoulders before then.) However, we did scale up the pull-ups. They weren't originally RX as CTB.

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