Hard and Heavy -- WOD for 020411 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Hard and Heavy

Fifth Ape Seminar is TOMORROW!  Spots still open!

WOD for Friday 020411  – Click Here For Today’s Schedule 
Overhead Squat
5 reps @55% 1RM
5 reps @65%
5 reps @70% 
5 reps @80%
5 reps @85%
Rippetoe on the Overhead Squat here

9-7-5 Reps For Time:
Deadlift (85% 1RM)
Muscle Ups 

Post Overhead Squat Loads and Metcon 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.       

The Metcon is designed to be heavy and fast.  Substitute STRICT Muscle Up progressions off the floor with the rings set at a height just above your forehead if you can’t do real Muscle Ups.  Do not make them too easy.  Use the Deadlift % to make sure it’s heavy enough.  There’s a reason there are only 21 reps of each movement here.               

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
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Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

  1. Mike K Reply
    This should be fun. I think 85% is going to kill me though.
  2. Doug Reply
    We did 75% (which was plenty heavy) in all of the morning classes. Dave had originally posted to the coaches 75%. I got the heavy part right, but not the fast. 13:57 RX with 290#'s. The MU's were the problem more than anything, but this was the most muscle ups that I have done in a day, so at least there is that.
  3. Ashley D Reply
    Did a rowing WOD. Was going to incorporate DUs, but didn't. Haha. 250 row x 10 with a 60 sec rest b/w rounds and then 180 sec rest b/w rounds 5 and 6 1:01, 1:00, :57, 1:01, :59 :57, :58, :58, :59, :58 Trying to become more comfortable with being uncomfortable when I row. I decided to suck it up and push through rounds 5-10. There really isn't anything to be afraid of. The pain is temporary. (I sound like a CrossFit t-shirt.)
  4. Cliff D. Reply
    Great WOD, coach! First time on OHS. Got up to 75lbs. Looks kind of measely looking at the stuff on the board, but man they get heavy when the bar drifts away from vertical. I also need to work on keeping my weight back. This seems to be my perennial challenge. Everything I do in dancing has my weight toward my toes, so weighting my heels feels so unnatural. Until it works. Then it seems obvious. Metcon: 9-7-5 175lbs. deadlift 18-14-10 band assisted pullups (blue to start, blue + red at the end, in onesies) 18-14-10 parallette dips. Should have done band assisted ring dips. Deadlifts felt good and heavy. Pullups slowed me down a lot. Parallette dips were a little too easy for this WOD. 12:05. Also did my 8 ring dips.
  5. Ashley T Reply
    Dave and Jack-I got those 2 pull ups today-they weren't pretty, but I have witnesses!!!! So whatever board you are talking about-I think another name needs to be added! :-)
    • Dave Reply
  6. Ashley D Reply
    Okay, soapbox time. It's been a while. Ashley T., great job on your pull-up the FIRST time you got it! This whole "you have to get three before it counts" is a bunch of crap. Sorry, but it is. First of all, why is this "rule" in existence to begin with? It makes absolutely no sense to me. Secondly, how self-defeating is that to tell an athlete who is super excited about something they just achieved, "Meh, good job, but it doesn't count." That's pretty much the same thing as telling them that they're still not *quite* good enough. Thirdly, if this is going to be the "rule" then it needs to apply to everything including our 1RM lifts and all PR's. "WOW! You just got a 30 second PR on Fran! Now, go do it two more times before it can go on the board." And last but not least, I dare anyone to tell me that something of mine doesn't count until I get three of them. For instance, take my my TWO muscle-ups. I worked my butt off for those two muscle-ups and holy freaking crap, THEY COUNTED. I understand that this rule is for fun, but I don't think it represents the way we want to motivate and encourage our athletes at CrossFit Durham. :) The End.
    • Dave Reply
      3 times to get a sub-minute "Fran" to count? oh, heck no. heaven help us all if that were the case :) The whole 3 times "rule" really comes more from the world of gymnastics/cheerleading (yes, I was one of those) or specific sports "skills". I'd make the distinction between doing 1 deadhang pullup or muscle up for example and actually "having" a deadhang pullup or Muscle Up. The same may be true of a standing back tuck, double unders, a cartwheel, or a free standing handstand. Perhaps an athlete has done 1 or 2. Those certainly "count. It just doesn't necessarily mean they "have" it. I want our athletes to "have" things. Got your one rep of something? SWEET! Celebrate cuz this is HUGE!!!!! Get it on video. Post in on your blog, on here, or on Facebook. But now get back to work and get the 2nd and 3rd. Then get 5....then 10. This is the pursuit of excellence. This is why we are all here :) Ashley T, I can't wait to see your pullups!
  7. Phil "I'm Dancers" Bost Reply
    Cliff, if we ever meet in real life, I'm very interested in hearing some dance tips. Erin (my haterade drinking wife) was blasting my moves last night. I was trying to simultaneously channel both Carlton (http://www.youtube.com/watch?v=zS1cLOIxsQ8) and Paul Rudd (http://www.thedailyshow.com/watch/thu-november-6-2008/paul-rudd). Apparently, it did not look good.
  8. Jason Reply
    If anyone is interested, I've got a pair of gymnast grips for sale. They're just a bit too big for me. They are a size M and from Again, Faster. They've never been worn and are still in the package. They are the grips without the dowel. Just let me know if you're interested.
  9. Gabe Reply
    I finally now see the distinction between "getting a rep" and "having"....I know for me I got my first rep of a muscle up 3 days before the CFC and wow was that the greatest feeling ever!!! but Lord knows when it came time compete I didn't "have" them lol it was actually very pathetic on my end if anyone saw my attempts lol...Im working on "having" my handstand pushups...I can finally do singles head to ground but I do feel like i "have" them when I can do 3 in a row...I whimped out on Ashleys HSPU challenge 4 times now lol(ive tried to start on my own 3 times BIG FAT FAIL each time) starting back tonight..like as in RIGHT NOW
    • Dave Reply
      Gabe Hall, #56, is one scary m-f'ing CrossFitter. and that's all i gotta say about that
  10. Mike K Reply
    You def. have them now big Gabe...watch out Sectionals, you're gonna blow it up!
  11. lindsay hill Reply
    It was pretty impressive watching Mike K and Gabe crush this wod... also Mike K makes me want to step up my weightlifting shoe game, I only have one pair and if anyone would have more than one it would be me.
  12. Monster Mats Reply
    I couldn't make it in for this one today. I'll be making it up after the 9am class tomorrow if anyone wants to join.
  13. Anna C Reply
    I was really disappointed after this wod, and that's something I never say. I went too light on the deadlifts. I used 75% but should have used 85% b/c I was able to do all rounds unbroken. Plus I think I made the rings too low for my jumping muscle ups. They should have been harder than they were. Finished in 4:03 I think. Definitely too fast, which means too easy. Will know better next time. Anyway, I agree with Lindsay, on both accounts. The 5:00 class did awesome and I'm surprised that she doesn't have more than one pair of lifting shoes. Shoes are her thing, if you haven't seen her collection.
  14. Mike K Reply
    I love any and all kinds of workout shoes...it's a problem.
  15. Colin Reply
    To chime in on the whole "three times" argument, I give you the following piece of parkour yoda wisdom: "A bad traceur trains until he can do a move. A good traceur trains until he cannot do it wrong."
  16. Ashley D Reply
    I fully agree that doing something once is not enough. Of course, you have to keep practicing to perfect the skill. :) However, I think the moment they get their skill, as ugly as it may be, they should be congratulated and told how awesome they are are instead of, "you have to do two more before it counts." I cheered in college on a competing squad, so I'm all too familiar with needing to stick a stunt or a tumbling pass more than once to know it's legit, but I also understand the importance of finally sticking that stunt for the first time and having everyone celebrate in your victory along with you.

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