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

Cupid's Arrow

Official Nutrition Guide Rollout This Saturday 12-1:30!

Durham Indoor Rowing Trials – February 27th!

WOD for Monday 021411  – Click Here For Today’s Schedule 
Overhead Squat
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
–Rest–
5 Rounds for Max Reps (not for time):
Pushups
Sprint 50m immediately out of last pushup of each set
Rest time to walk back 50m to starting point 

Post Overhead Squat Loads and Metcon Pushups to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  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 at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

ENDURANCE WOD tonight at 6pm! 
Row 1000m/Rest 4 Minutes
2x Row 500m/Rest 2 Minutes between efforts
4x Row 250m/Rest 1 Minute between efforts

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
CrossFit Bootcamp - (M/W/F @6:15am)

CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting February 15th - (Tues/Thurs @7pm) – Only 3 spots left!
Starting March 29th - (Tues/Thurs @7pm)
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout Session - Saturday, February 19
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar- Saturday, March 19
Durham Indoor Rowing Trials – Sun, February 27th

30 Comments
  1. Rachel Reply
    The Valentine's throwdown was lots of fun to watch - I've posted my photos of the second WOD at https://picasaweb.google.com/rfranke/CFDValentineS2011WOD2?authkey=Gv1sRgCOma2ZvNitOUOw&feat=directlink
  2. Phil Bost Reply
    Rachel these are great! Thanks for taking pictures.
  3. Lindsay Hill Reply
    awesome photos Rachel...the wod was captured effectively, as I only see smiles from those that are not working out!
  4. Lori F Reply
    My favorite pix are the ones with Ollie and Basil holding hands! Thanks Rachel!
  5. Renee Reply
    Thanks for documenting the event Rachel! The pictures are really great!
  6. Phil Bost Reply
    Barely got 185x3 OHS, then 86 reps (chest to deck).
  7. shayne Reply
    90x3 OHS (heaviest i've ever OHS'ed!), and 68 reps scaled on the low crossbar of the pullup bar, chest to bar. great pictures, Rachel! looks like y'all had a lot of fun :)
  8. Doug Reply
    Had trouble early on with the OHS, but made my way to 175 x 3, and the last set felt the best. 112 reps on the push-ups
  9. JJ Reply
    Thanks Rachel. Saturday was a whole lot of fun but GOOD GOD it beat me up. My quads and glutes are still very sore and I think I still have some Reese's Peanut Butter Cup stuck in my sinuses.
  10. Cliff Dyer Reply
    OHS maxed out at 3x105. Push-ups were 33, 14, 10, 9, 8 (total 74), but Doug says I need to increase my ROM. The running didn't feel like much, even though I tried to run as hard as I could. Immediately after, I hit my ring push-ups: 7, 6, 6, 6, 3. My shoulders are already starting to feel it.
  11. Ashley D Reply
    No workout for me today. No reason other than it's just one those days. Great work in the OHS everyone. You don't know how badly I wanted to do those! Grrrrrrrrrr. Nice job on the WOD today too! Dud 1 HSPU today. That won't be happening again for a while. I didnt hurt myself, but it definitely didn't feel good. Much improvement from day 1 though, so that's good.
  12. Mike K Reply
    Decided to do Snatches today after my USAW Cert this weekend. Probably the best coaching certification I've been to. 165x1 (PR)
  13. Paul Reply
    OHS 185# x 3 and 79 pushups. Phil, you're a stud.
  14. Paul Reply
    Wait a minute, 175# on the OHS..my mistake about the 185. Not that yoke yet.
  15. Jayme Reply
    Missed bootcamp this morning so I modified the regular WOD. Replaced OHS with back squats, 65% 70%, 80%, 85%, 95%, 100% (100% = 135). Probably could have upped the 100% but I was just guessing. Replaced the 50m run with a sprint up the Duke football stadium steps (74 steps @ 4" each) and walk back down. The sprint was awesome and intense. 56 total strict push-ups, chest to ground. Bonus: got to play around in the sunny afternoon.
  16. Paul Scott-Potortil Reply
    Michael Kelley's snatch > Phillip Bost's snatch. And I should know.
  17. Lori F Reply
    Got 105 for 3 on the OHS and 85 chest to deck pushups. However, I now cannot lift my arms over my head. Just another day at CF, right?
  18. Monster Mats Reply
    I worked on clean and jerks before the WOD in preparation for the Triad Barbell Open; I made it up to 165lb. I pretty much locked my arms at the bottom of the jerk, I think it would have counted in a competition setting. I missed my second attempt and I couldn't quite get my arms locked at the bottom of the third jerk. But 165lb is a 10lb PR and I know I can do it now, that's half the battle in my book. 140lb x 3 on the OHS. 83 pushups, Rx on the WOD. This was much, much more difficult that I thought it would be.
  19. Mike K Reply
    Anyone who wants someone to watch their oly lifts prior to the triad barbel open let me know. I could use the practice at coaching while it's all fresh in my mind.
  20. Zeus Reply
    Phillip Bost's spelling > Michael Kelley's spelling.
  21. Mike K Reply
    Barbell was hardly worth correcting...
  22. Monster Mats Reply
    Mike, I'll take you up on that if I see you at the gym between now and then.
  23. Mike K Reply
    I'll be there Saturday all morning if you want to do some oly lifting.
  24. Monster Mats Reply
    I won't be around on Saturday. If it doesn't happen, no big deal.
  25. Phil Bost Reply
    I think I'll let Mike hold on to that superior snatch number for one or two more days.
  26. jonathan d Reply
    155 x 3 OHS. that's my old 1RM so that seems like it should be some type of PR. score. i did mine next to phil and he's now the guy in the gym you stop and watch. 117 reps on the wod.
  27. Ashley D Reply
    Alright guys - Our March outing is going to be a bit different. We're actually going to have two dates in March and neither of them will fall on a Saturday. The first night out will be Thursday, March 3rd for some... wait for it... wait for it... karaoke. (OMGooooodnes.) Time is TBD, but I'll get back with you on that. We'll be heading to Lloyd's Lounge which is located on Rigsby right up the road from Fullsteam. Phil sent me some information on the place and said that it's currently owned by a family and they're really trying to gain new business. I'm all about supporting business around the gym, so let's go give this place a try! ALSO, it's our crazy crew singing Karaoke... srsly, 'nuff said. The 2nd event scheduled is Thursday, March 10th at 8:00pm. We'll be taking over Broadstreet Cafe to watch our very own Keith Roberts play bass in his band,"Of Whiskey and Blood". Be sure to check out the event link on Facebook... http://www.facebook.com/event.php?eid=128250573906665 Hope to see you all there! We had a great turnout at West End Wine Bar. This is how we foster a close-knit community within the group, so thanks to everyone who went out the other night! :)
  28. cke Reply
    Howdy Jayme. I too like the sunny stadium stairs. And more so with company! If you get a chance - please do post plans in future. Those damn stairs Work
  29. Keith R Reply
    Hated watching those OHSs with the shoulder injury...stuck with the one armed stuff, but it was difficult to watch and not do. Sad I missed out on the wine bar, work got in the way. subbed out pushups for DB push press (right arm only) 35lbs, got 50 reps.
  30. Jayme Reply
    cke -- who are you and how can I get in touch next time I'm up for a stadium playday?

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

10,406 Spam Comments Blocked so far by Spam Free Wordpress

captcha *