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

Curly Fran

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here

WOD for Tuesday 101910 – – Click Here For Today’s Schedule 
Clean & Jerk

15×1
–Rest–
5 Rounds For Time:
9 Thrusters (95/65)
15 KTE

Post Clean and Jerk Loads and Metcon Time to Comments
For the strength segment, you will do 15 single rep Clean and Jerk attempts.  Progressively add weight to your C&J up to a comfortable “working” weight.  You should not be missing more than 3 or 4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat position.

For the Metcon, you should be able to do a majority of the Thrusters straight through.  KTE may be scaled down to Toes To Bar.  

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm) – Only 3 spots left!

Upcoming Events
Amazing “Grace” Fundraiser - Saturday, October 23
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15

Coach Pendlay with some thoughts on the Clean

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

19 Comments
  1. Ashley Reply
    Hey everyone! Just a reminder, there are 44 of you on Facebook who haven't given your RSVP for the Halloween party. Please do so within the next couple of days!
  2. charlie Reply
    Man, do I need work on my split jerk, and in a big way. I had an inkling to try and PR in the clean today but two things stood in the way. 1) My legs are gassed from Sunday's Wallace Wade adventure and yesterday's WOD. 2) My jerk is lame and needs work, so there wasn't much reason to go beyond any weights that I couldn't execute a decent jerk on. After working up to 175, I went back down to 135 at my partner Carlos's suggestion and started doing 2 jerks for each clean. I'm not going to be able to push press 135# 30x on Saturday, so I'd better figure this chit out and quick. For the WOD 7:11 RX* * The ruling on feet touching the ground between reps? Mine did and I think it helps. Not so much that I was able to push off, but to halt momentum. So, if that's not Rx, I didn't do it Rx. Tacked on a 5K row afterward. 21:21.7
  3. Carlos Reply
    Does anyone know a good remedy for shoulder pain? I can do snatch and presses with no problems, but when I try to do jerks or push presses, there is a lot of pain in my shoulders (and I always do 10 pvc pass through stretches during my warm-ups). Any thoughts?
  4. Phil "Yoke" Bost Reply
    Charlie, you're sick. I'm still ruined from Sunday and you just waltz into the gym two consecutive days afterward. Carlos, I like using the bands for (muscular) shoulder pain. You have to explore a little to find a way to really stretch the muscles giving you problems. Favorite resource for pain management: Kelly Starrett's Mobility WOD series. Here's an applicable link: http://mobilitywod.blogspot.com/2010/10/episode-47-5-way-shoulder-front-wheel.html Scroll down to the video. Good stuff starts at ~1:30. I bet "position 4" or "position 5" will help you out.
  5. Dave Reply
    If you're coming to Barbells For Boobs on Saturday morning, please make sure you've registered before then! https://barbellsforboobs.com/index.php?option=com_dtregister&task=category&Itemid=178
  6. San Fran Crossfit Bound Paul Reply
    Thanks to the awesomeness that is Jack, I might actually possibly maybe perhaps be learning the clean & jerk. 75# for thrusters, KTE on rings, 5:42. Stew said I should use at least 85# for thrusters so that I could "feel what everyone else was feeling". Believe me, Stew, 75# hurt...
  7. Mike K Reply
    These last 3 days have killed my legs worked up to 195 on C&J and ran out of time (still had 4 sets to go...oh well) Thanks to Ashley, EVERYONE in the 11:30 class made sure to touch their KNEES to ELBOWS EVERY REP...just sayin' 11:13 RX
  8. Paul Po Reply
    Dear Michael, As Jack as my witness, my knees touched elbows each and every rep. Love, Paul
    • Dave Reply
      knees to elbows are hard.....definitely harder than knees to forearms or knees to armpits
  9. Carlos Reply
    Thanks Phil, I'll try those out.
  10. Lori F Reply
    Saturday's seminar *really* helped! I was happy to clean my 1RM of 125 but couldn't get it up overhead. I'll get it next time! Thanks Dave, for reinforcing the learning through the programming!
    • Dave Reply
      For those of you who got to experience weightlifting shoes for the first time this past weekend, what do you think?
  11. Ashley Reply
    mike, you're absolutely right i did! i'm there to make sure you guys work HARD and work RIGHT. if i wasn't there doing that, then what good would i be to anyone? don't think i'm there just to be a cheerleader because i'm bubbly and i like to yell... i am there to be a coach. :) half way doing the movements does nobody any good. you guys are all capable of doing these wods on your own, but you pay for crossfit to be trained on how to do them correctly.
  12. Ashley Reply
    ps - matt holtry, where in the WORLD have you been??? i'm so calling you out, buddy.
  13. Phil "Yoke" Bost Reply
    Dave, I think those shoes were the primary reason I got two PRs. The difference is revelatory.
  14. Liz S Reply
    I agree with Phil about weightlifting shoes. The bottom of the squat feels about a thousand times more stable now...I'm totally kicking myself for not having gotten a pair sooner. Also I'm super excited about all the o-lifts in this strength cycle!
  15. Ashley Reply
    Charlie - Was your feet touching the ground every single rep? I'm not going to say it's not RX, but you never know how rules of a competition will be. I'd just make sure to not let yourself do anything that's questionable from now on out. And like I told the 8:30 and 11:30 classes today (this should always be the case with everyone, but it's especially true for those of you who are competing in Dec.) if you know you did a movement not to standard then don't allow yourself credit for that rep. More than likely if a movement is questionable in competition it won't count.
  16. Matt H Reply
    @Ashley...I'm lying on the couch waiting for the beatdown at 11.30
  17. Doug Reply
    Awesome day of cleans. My snatch form still needs work, but I really felt my consistency come together on cleans today. Started at 135 and worked my way up to 210 (full clean and jerk), split jerk everything, and probably could have gone up even higher. My max is 220, and the day i got that number I was "lucky" as it was an awful looking C+J. Metcon was the suck, after Kipping rounds 1 and 2 on the KTE, the snipers came out and I was VERY slow on the last rounds. 8:07 RX

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