Grizzly Bear
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 Monday 020810 – Click Here For Today’s Schedule
Back Squats
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
4 Rounds For Time:
15 Pullups
Bear Crawl length of gym
200m Farmer’s Walk
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. 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. All max effort sets should have two spotters!
For the Metcon, use a Farmer’s Walk load that will allow you to complete each 200m walk without putting the weight down more than 1x per round.
ENDURANCE WOD tonight at 6pm!
*SURVEY QUESTION OF THE DAY*
Does a big event like the Super Bowl give you a reason to take an extra cheat day/meal or do you rearrange things so you only cheat once? Post team and score to comments
UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — FILLING FAST!
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)
February 8th, 2010 at 8:55 AM
And the good news is, a mere 2 hours later, I’ve regained use of my hands!
February 8th, 2010 at 9:03 AM
Nice to see your hands are working again Charlie.
I’ll miss you guys this week. I’m running the ROTC PT through Thursday.
On the survey question: Yes, it gives me an excuse for a extra cheat. I consumed a lot of tortilla chips last night!
February 8th, 2010 at 10:19 AM
Pizza, beer and football last night. I felt like crap this morning but the farmer’s walk cured that. Now I just can’t write or do anything involving my hands. This WOD is a grip buster
February 8th, 2010 at 11:45 AM
I saved my cheat meal for massive indulgence last night. Ali’s buffalo chicken dip and football-decorated cupcakes…. yum!
February 8th, 2010 at 12:27 PM
Doing a little low-back rehab this week, so skipped Back Squats.
Modfied the metcon: 4 Rounds, 15 pullups, 200m Sandbag Run: 11:43
February 8th, 2010 at 1:04 PM
Some of you got to try the “Paleo Granola” samples we had last week. Would anyone be interested in them on a regular basis if we ordered them in bulk?
February 8th, 2010 at 3:20 PM
I loved the Paleo Granola samples.
OVH squats today – 3/3/3/3/3
Got a 3 rep PR at 145#!
I did the same wod dave did.
4 rounds, 15 pullups, 200m sandbag run w/35# – 10:15
The sandbag runs really took it out of my hamstrings. Wasn’t expecting that. Good WOD.
February 8th, 2010 at 8:42 PM
Nice work to everyone tonight! might wanna consider icing those forearms before they get too sore
KILLER work done by the PM Bootcamp tonight! 20 min AMRAP: 5 Burpees, 10 Ring Rows, 15 Air Squats
February 9th, 2010 at 8:53 AM
New back squat PRs established yesterday. Sore in really unfamiliar places this morning.
WOD was scaled, forgot the time. I told Murphie that I think of myself as a stong woman and scaled accordingly. Correction: I am not yet a strong woman.