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

Elevator Pushups

We’re going to see the Durham Bulls on Saturday, May 7th!
Reserve your tickets by this Thursday here!

WOD for Monday 041111Click Here For Today’s Schedule
Bench Press (Week 2)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 3 reps @70%, 80%, max reps @90%

–Rest–
5 Rounds For Time:
10 Hang Power Clean (135/95)
10 Elevated Pushups (24/20)

Post Bench Press Loads and Metcon Time to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

For the Metcon, place your feet on the designated height box.  Do not “curl” the Power Cleans.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch or interval timer…and water!

Upcoming Foundations Courses
Starting April 26th - (Tues/Thurs @7pm)
Starting May 31st - (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!  SAVE 10% before 4/22!
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 Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

6 Comments
  1. Monster Mats Reply
    Bench felt a little weak today, but not too bad. 11:33, Rx on the metcon. My traps are destroyed. I busted a 45lb plate on my 48th rep in my rage.
  2. Doug Reply
    Like Mats, my traps were pretty smoked from Saturday. The HPC's felt pretty heavy. Mats' exploding 45# plate was awesome. Bench felt pretty good, 9 reps 215#
  3. Renee Reply
    Hey all, the Full Frame documentary festival starts this Thursday in Durham. On Friday night there is an outdoor showing of a film called 'My playground' about Parkour artists in Denmark. The free screening is at 8:30 in Durham Central Park. Here is a link to a description of the film: http://www.fullframefest.org/more_film_info.php?id=4013 The film is also showing at a real theater on Thursday night (fyi)
  4. ashley d Reply
    nice work morning classes! today is the beginning of my 4th week of the pendlay oly lifting template. i've been roughly working around 80% of my max lifts the past few weeks. i'm already starting to feel more solid and stronger. taking 2 months off from lifting heavy stuff took it's toll, but i think i'm starting to bounce back. the next 4 weeks i'll be working on 1RM attempts, so i'm looking forward to that. did a little smoker wod after my lifts today... 21-15-9 wallballs kb swings (35#) 3:13 thankfully, anna, lindsay, john, and chad stayed around to cheer and encouraged me during the wod. (thanks guys!) even though it was a short little bugger, it sucked. wall balls always make life more miserable. :)
  5. Jayme Reply
    Someone asked me today what I do specifically during my hour at Crossfit. I started by telling her today's warm-up: air squats, lunges, shoulder pass-throughs, pushups, back extensions, situps, pullups; then run 400m and ~2x(20x around-the-world w/ 10lb plate, 10 pushups, 15s squat holding out 10lb plate) Then she said, "that's just the warm-up??" Yeah, just the warm-up.
  6. Ollie Reply
    Leaving a shout out to Coach Stew who rep'd Crossfit Durham over the weekend in workout 3. Solid job man! Good seeing ya!

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