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

Drive Those Hips

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WOD for Thursday 051310 – Click Here For Today’s Schedule 
Back Squat
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
For max reps:
60 seconds of Box Jumps (24/18)
60 seconds of Rest
60 seconds of Pushups
60 seconds of Rest
60 seconds of Back squats (135/95)
60 seconds of Rest
45 seconds of Box Jumps
45 seconds of Rest
45 seconds of Pushups
45 seconds of Rest
45 seconds of Back Squats
45 seconds of Rest
30 seconds of Box Jumps
30 seconds of Rest
30 seconds of Pushups
30 seconds of Rest
30 seconds of Back Squat

Post Loads and Time 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.  If you don not know your Bench Press 1RM then work up to a max effort set of three on your final 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 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 for total distance
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on

*SURVEY QUESTION OF THE DAY*
If you could listen to any five songs over and over during your WODs what would they be?  Please post your list to comments.  We will be compiling the list and updating the Ipod. 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

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14 Comments
  1. Doug Reply
    Led Zeppelin - When the Levee Breaks Foo Fighters - This is a call Pearl Jam - Corduroy AC/DC - Rock and Roll ain't noise pollution Aerosmith - Train kept a rollin just not into today's music truth be told 184 reps RX today, but my back squat sucked in the strength section.
  2. Lori F Reply
    I like Doug's list, and would also add some newer stuff: Bodies - Drowning Pool Click Click Boom - ?? Renegade - Hed pe Fire it Up - 1000 foot Krutch Hollywood Undead - Hollywood Undead Felt pretty good this morning - 177reps RX. We had a great showing at the 6:15 class!
  3. Phillip B Reply
    Boo to generic radio songs. Broken Social Scene - Almost Crimes LCD Soundsystem - Get Innocuous! Ratatat - Kennedy Bloody Beetroots - Cornelius Feelies - Crazy Rhythms
  4. Liz S Reply
    Kanye (feat. Daft Punk), "Stronger" also I second Phil's suggestion of Ratatat
  5. Ryan Reply
    I'm thinking a Michael Jackson day could be pretty entertaining (his earlier stuff). Not for regular music but maybe just a day when we're doing the Annie Are You Okay WOD. Otherwise, been enjoying the occasional Girl Talk that Greg's been bringing (plus it's free online). Could everyone just pull together their own iPod Crossfit mixes and then have folks take turns doing the music programming?
  6. Mark Reply
    I like Alien Ant Farm's version of Smooth Criminal better than MJ's.
  7. Sara C Reply
    This WOD looks awesome - might have to make it up Sunday. Music: Lose Yourself - Eminem Number 1 - Nelly Til I Collapse - Eminem. Greatest Song Ever. World's Greatest - R. Kelly - Cool down/Warm-up Song. But kinda fun.
  8. Sara C Reply
    Alternatively, anything by Beyonce :-D.
  9. Will H Reply
    the Black Album & Appetite for Destruction on a continuous loop.
  10. Mark Reply
    Great thing about Metallica, you can do an entire WOD in just one song. Some of those instrumentals from Master of Puppets and Ride the Lightning last for 10 minutes. For Whom the Bell Tolls is excellent. But, I think we're a little bit light on the rap side, which is funny for Durham. How about: Move Bitch, by Luda Shake That, by Eminem Never Scared, by Bone Crusher
  11. Bill o Reply
    Metallica and Pantera are always good. Thousand Foot Krutch - Move Disturbed - Stupify Rammstein - Feuer Frei But I like Eminem, DMX, System of a Down and anything heavier really. I listen to so much to list just a few is difficult. I like the idea of people bringing in playlists though.
  12. Phil B Reply
    Clipse is always good rap. Kid Cudi. Jurassic 5. Nas. Outkast. All have fairly high energy stuff. Thug life.
  13. Holly B Reply
    Beastie Boys And I'll second Sara's Beyonce request - especially if Sam is there to sing along.
  14. Ashley D Reply
    i have a pretty eclectic taste in music, so as long as it has a good beat to workout to, i don't care. can't stand working out to anything slow... even if it is one of my favorite songs. my wods for today... 1) 400m run x 4 with 3 min rest b/w sets (ran at about 90%) 1:24, 1:28, 1:24, 1:23 rest 4+ hours 2) 500m row x 4 with 3 min rest b/w sets (focused on keeping my pace right at 2:00. tried to not let myself go over and/or under.) not sure on time of first row... probably saw something sparkly and lost focus, 2:00, 2:00, 2:00 messed up the 1st wod. it was supposed to be three 400m sprints at 100% with 5 - 10 min rest b/w sets. i read through the wod quickly and thought it was supposed to be the same as the row. oopsie. rest day tomorrow. so happy. i'm pooped.

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