Four Minutes Of Madness

Posted by: Dave  :  Category: BODYWEIGHT WODS, DAILY WODS, STRENGTH WODS

Registration is filling up for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!  Sign up to join the fun!
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing! 

We need volunteers to help with the event. 
If you are not competing but would like to help out please email dave@crossfitdurham.com.

WOD for Wednesday 110409Today’s Schedule — Click Here
Deadlift
Work up to a true 1RM
–Rest–
4 Rounds of:
30 seconds Max Rep Pushups
30 seconds of Plank Position Pushup Hold
Followed immediately by 4 Rounds of:
30 seconds Max Rep Air Squats
30 seconds Below Parallel Squat Hold

Post Deadlift Load and Total Pushups and Squats to Comments

*MUST READ ARTICLES*
CrossFit = Financially Fit
Don’t Eat That Leftover Candy Yet!

Serious “Fran” PR’s Yesterday!
more-fran-pullups

Share and Enjoy:
  • Facebook
  • MySpace
  • LinkedIn
  • Google Bookmarks
  • YahooMyWeb
  • Live
  • Technorati
  • Twitter
  • PDF
  • Print
  • email

7 Responses to “Four Minutes Of Madness”

  1. Lori F Says:

    Hey! where is everybody? There were just 2 of us today… i miss the 6:15 posse!

  2. becky Says:

    so, does anyone else get spots on their face after doing handstand pushups? i got dozens of little red spots that i didn’t notice until i got home last night…is this a form thing?

  3. Dave Says:

    I think it may have to do with blood rushing to your head Becky….maybe it’s little blood vessels. how long did the spots last?

  4. becky Says:

    they were still there this morning…i had it happen over the summer and they lasted a few days…kind of unsightly.

  5. Mark Says:

    Becky,

    It is easy to break blood vessels doing handstands/hspu’s.

    In gymnastics they teach you to keep your core muscles tight during a handstand. That will keep the blood from rushing to your head. If you relax your core while upside down, all the blood will rush down…

    Mark

  6. Dave Says:

    SERIOUS deadlift PR’s tonight!!!!

    Great work everyone!!

    Rich — 305lbs!
    Bea — 205lbs!
    Sabah/Ryan — 390lbs!!
    Andrew — 415lbs!!!
    Mitchell — 495lbs!!!!!!

  7. Greg Says:

    Great PR’s to the above guys and girls. That rocks (and tells me I need to start deadlifting more). The morning crew had a few PR’s as well:

    Theodore 435
    Thomas 385
    Chad 405
    Jarrod 305 (first time deadlifting!!!)