Fire Fight
DURHAM INDOOR ROWING TRIALS
Saturday, March 20th — Register here!
*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!
Help us spread the word about CrossFit Durham!
WOD for Thursday 020410 – Click Here For Today’s Schedule
“Six Shooter”
6 Rounds For Time:
6 Squat Cleans (135/95)
6 Pushups
6 KB Swings (52/35)
6 DB Thrusters (35/22)
6 Pullups
6 Burpees
Post Time to Comments
Squat Cleans should be performed at 40% of 1RM to maximize power output and intensity. Other movements should be scaled to allow you to do all 6 reps of each movement each round without stopping.
*SURVEY QUESTION OF THE DAY*
What is your favorite Super Bowl Sunday snack or drink? Post answer to comments.
UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th
Durham Indoor Rowing Trials – Saturday, March 20th
Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)
Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)
Go for your own WORLD RECORD at the Durham Indoor Rowing Trials on March 20th!
February 4th, 2010 at 8:33 AM
Favorite super bowl snack: powdered sugar donuts.
February 4th, 2010 at 9:44 AM
Hmm, I love taquitos, chips & five-layer salsa, and cold beer
February 4th, 2010 at 11:35 AM
This wod was deceivingly difficult! I think Tom and i completed it around 16minutes, but we dont know because the clock stopped!
favorite SB treat: Buffalo Chicken WINGZ! the spicier, the better!
February 4th, 2010 at 2:05 PM
Great job this morning 8:30am class.
14:33 RX. Squat cleans at 135lbs, kb swings at 55lbs, db thrusters at 35lbs.
Keep up the great work everyone.
Favorite SB treat: Five layer dip or pizza.
February 4th, 2010 at 2:36 PM
Great work 8:30/11:30 crews today with a tough WOD! saw some very nice scaling choices and you saw the intensity that could bring!
Favorite SB snack: pigs in a blanket
February 4th, 2010 at 7:07 PM
Cool link from Concept 2
http://www.concept2.com/sranking03/rankings.asp
February 4th, 2010 at 7:27 PM
Thursdays are synonymous with tough WOD. Kind of glad I have next Thursday off.
19:33 scaled. Those thrusters sucked.
February 4th, 2010 at 9:26 PM
i agree w/phill – the thrusters were the hardest part. i scaled to 75#. thought about 95#, but wanted to not break up the cleans. and besides, 95# is way more than 40% of my 1 rep clean PR. it’s all about keeping up the work capacity anyway.
14:43
February 4th, 2010 at 9:38 PM
No doubt. Thanks for the form help & encouragement today Ashley. I was feeling mentally weak today so the assistance helped a lot. You’s a good coach.
February 4th, 2010 at 9:56 PM
thank you, i appreciate that! and you’s a good student!
it’s always great working w/people who work hard and want to learn. i know i don’t see you a lot b/c i’m mostly in the morning classes, but you’ve made a lot of progress. keep doing whatever you’re doing b/c it’s working. and btw – you’ve got some pretty cleans!
February 5th, 2010 at 11:01 AM
Ok, sorry but this is getting too mushy for a CF box! here is a more appropriate conversation:
Phillip B:
Ashley, you are one badass instructor – thanks for kicking my butt – I hate you
Ashley:
You welcome – you got some today – keep on working hard and you might be a badass someday too.
I think this kind of talk is essential for the psyche of everybody around.
February 5th, 2010 at 11:57 AM
Sabah, you wanna talk about mushy?
On your tip I went to Counter Culture today to have my first coffee cupping. Incredible experience.
February 5th, 2010 at 1:50 PM
that’s awesome.