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

Cuttin Down The Nets

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar THIS SATURDAY!

Nutrition Q&A Session — Saturday, March 26th – FREE!

WOD for Monday 031411 – Click Here For Today’s Schedule 
Tabata Toes To Bar
Check out the video here
–Rest–
“Blue Devil”
For Time:
125 Double Unders
100 Air Squats 
75 KB Swings (52/35)
50 Burpees
25 Thrusters (115/75)

Post Tabata Scores and Metcon Time to Comments
For the gymnastics segment,  you will perform 8 Tabata intervals of toes to bar.  Scale the movement as necessary to complete all 8 rounds. 

This Metcon was the final WOD from the 2009 Carolina Fitness Challenge.  Compare your results to the 2009 finalists here.  

ENDURANCE WOD tonight at 6pm!
Run or Row
2 Rounds
10 minute max effort
Rest 5 minutes between rounds
Then,
2 Rounds
2 minute max effort
Rest 1 minute between rounds

*SURVEY QUESTION OF THE DAY*
Would you be interested in a CFD group outing to a Durham Bulls game some time this Spring?  Terrace box tickets and some food/drink included?  Please post answer to comments

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th - (Tues/Thurs @7pm)

Upcoming Events
Z-Fit Joint Mobility Seminar – Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th

13 Comments
  1. chris t Reply
    game = absolutely
  2. Clipped Keith Reply
    said yes to the game on facebook, but i'd def be up for it. I was just thinking about this WOD recently, glad I get to take it on again, without having to do Metro Dash the next day...
  3. Monster Mats Reply
    We did this WOD on 8/26/10 or 8/27/10, for reference. 18:03, Rx. Almost 4 minutes faster than the last time. The thrusters sucked.
  4. Doug Reply
    17:11 RX, and was 3:30 or so faster this time from last time. I'm glad for longer days, but it was brutal losing an hour of sleep this AM
  5. Ashley D Reply
    Against my better judgment I did this alone after the 8:30 class. 14:04 RX - not a PR. My PR is 13:44 and I was woding with Patrick that time so I had a reason to push. :)
  6. Mike K Reply
    Oh, Blue Devil...how I loathe thee. I think the last time this popped up I went with 95lb for the squat thrusters and finished around 17:40 RX today @ 17:08..legs were toast also did some hang squat snatches...worked up to 135, but couldn't hit 145.
  7. Doug Reply
    I caved and signed up for the opens. Anyone else caving? Anyone? Bueller?
  8. Ashley D Reply
    Blank blank economics. Voodoo economics. Yay! Glad Mike guilt tripped you onto signing up! Way to go, Mike. I knew you were good for something.
  9. Ashley D Reply
    *into signing up.
    • Dave Reply
      Who else is signing up? Wasn't there big talk a couple months of an intra gym/intra class challenge? this would be the perfect format!
  10. Kristen Reply
    Not RX, and not fast (21:48), but... since I last did "Blue Devil" 7 months ago as a brand new CFer, I was 10:12 faster, lifted 35lbs more, and, perhaps most impressively, managed to hold off on crying until *after* the WOD. So, even though this totally sucked -- yay, Crossfit!
  11. Jed Reply
    I had in my mind that I could get sub 17 minutes on this wod and I was on pace to do it until the thrusters. I got to the thrusters at 13 something and 4 something terrible minutes later I finished at 18:02 Rx. I then collapsed into the fetal position, which is probably the same position the tarheels were in yesterday after they faced the blue devils.
  12. cke aka Courtney E Reply
    Things that make ya go hmmm....Dave(really?). For folks not wanting to go up-down back and forth - run up Geer St. (hill) to the stop light. take a left, go one block. take a left and run back to gym = 1 mile.

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

14,267 Spam Comments Blocked so far by Spam Free Wordpress

captcha *