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

"Glass" Ceiling

The Bull City Barbell Club is getting started!
If you’re interesting in training with the inaugural group email dave@crossfitdurham.com.  Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th.

WOD for Thursday 070711Click Here For Today’s Schedule
Muscle Ups
Perform 3 reps on the minute for 10 minutes
–Rest–
Sarah Glass’ Birthday WOD
21-15-9
Back Squat (bodyweight)
Power Clean (155/105)
Pullups
Between each round, perform 100/75/50 double unders (total of 225, ending on double unders)

Post Push Press Loads and Metcon Rounds to Comments
For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a single rep (as heavy as possible) for the Push Press (not Push Jerk).  

For the Metcon, use the same load for both movements.  Do not take the bar from a rack. 

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!

Upcoming Foundations Courses
Starting July 26th - (Tues/Thurs @7pm)
Starting August 16th - (Tues/Thurs @7pm)

Good videos on the Power Clean

7 Comments
  1. Coach Paul Reply
    You read correctly, dear CFDers! Yours truly will be coaching endurance session. Bring your jump ropes, bitches.
  2. ashley d Reply
    i want my power cleans to be that pretty.
  3. Hater Bost Reply
    Yours are _much_ better than his for a number of reasons, Ashley. His elbows are too slow, he's not very explosive, he's slow, the bar is far away from his body, poor starting position, tempo is off, bar path is bad... Dude needs triage. Not that needing improvement is a bad thing, obviously. Just bugs me when youtube coaches have that swagger attitude and their own form is lacking.
  4. Doug Reply
    Happy/Sad for whoever pulled the first set of clear rings out of the strap holders (so the rings spin freely on the bands). Jack? Anyway, that makes MU's MUCH harder. I was VERY disseminated in my MU's this morning, but glad to know that I need to work harder on them. This WOD was fantastic. The DU's got me so winded that the second round was a struggle to keep moving. Damn you Double Unders, Damn you. 22:55 RX. I was about 4 DU's away from Paul Pi lapping me...
  5. Mike K Reply
    Have a scratch on the back of my knee cap (fancy name: Patellofemoral Chrondromalacia). Got some fancy NSAIDs that I've been taking for 2 days so I decided to go RX at my bodyweight with the squats, even though it's been like 3 months without doing any serious squatting. 23:03 RX...I, like Doug, just couldn't get my double unders going today....managed to get the squats unbroken on 21 and 9 (2 sets on 15)...knee only bothered me a tad on the first round.
  6. ashley d Reply
    wasn't able to get any MUs during the MU time. I seem to have lost them again. :( :( :( I hate you MU. I. HATE. YOU. 19:37 for the WOD. Used RX weight. This one SUCKED, but I really liked it. :) I could NOT breathe at all during or after the WOD. It was odd. I had to take huge, deep breaths and it felt like I was hardly getting any air into my lungs. Tonight was my first WOD w/Coach Bost. So much fun! Thanks for the encouragement during the WOD. You did a great job!
  7. Still Shaking Bost Reply
    Thanks Ashley. Logistically speaking, that was by far the toughest coaching experience I've had.

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