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

Here She Comes Again

BOOTCAMPS START TODAY! 

LAST CHANCE TO REGISTER FOR THIS 6-WEEK SESSION BELOW!

Sign up here for CrossFit Kids — More Info Here
Starting June 8th
–Mon, Wed, Fri @ 4:00pm (meets 18 times)

Sign up here for Bootcamps Starting on June 1st
6:15am – Mon, Weds, Fri
7:15am – Mon, Weds, Fri
7:00pm — Mon, Weds, Fri (This camp is only open to members of Too Sexy For This Fat)

Sign up here for Foundations Classes
Starting June 9th  – Tues, Thurs @ 7pm (meets 4 times)
Starting June 23rd  – Tues, Thurs @ 7pm (meets 4 times)

Monday 090601
Deadlifts

3, 3, 3
–Rest–
“Helen”
3 Rounds for Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Loads and Time to Comments. 

Today’s Fitness Article Links
Quality 
Timing of Protein Shakes 
40kg Turkish Get Up

CrossFit Total badasses…..er, participants

10 Comments
  1. Michael Towne Reply
    Helen is my favorite! I miss Durham, I can't wait to see the new gym!
  2. mandy j. Reply
    helen is a dirty, dirty lady. today was my first go at this wod; it took me 14 something. i used the black band for my pullups. ive never said this before, but the kb swings were the best part... ugh.
  3. mandy j. Reply
    oh! and ali, way to kick ass this morning on the heavier kb swings and a lighter band than last time...thats frickin awesome!
  4. Ali Y Reply
    Haha - thanks for the encouragement Mandy, although the 2 minute reduction in time was a motivation killer! 125 on the deadlifts; 13:22 on the WOD with Rx kettlebell and blue band pullups. For those of you not at 615 this morning you missed an amazing moment between Mandy and myself where we attempted to hi-five when we passed each other on the run and both completely missed!! It was awesome! See you tomorrow!
  5. Rachel Reply
    Hm, running, kb swings and pullups yesterday, running, kb swings, and pullups today.....I went for the 25# kb today after using a 20# kb yesterday, and will probably regret it tomorrow. 14:35 on the WOD with black band pullups, 115 on the deadlifts, which was a tiny bit more than the last time I did deadlifts. Looking forward to tomorrow morning for my first 3-in-a-row WODs. :)
  6. Shane F Reply
    Lori, your pull-ups w/o a band were impressive. DLs 345# x3 and gassed out on the last set, 365# 1.5 reps. Still recovering from Saturday's effort. Helen 9:04 (PR)as Rx'd.
  7. Naomi Reply
    Great job, 6:15 crew. Mandy is right, the KB swings were the best part of the WOD. Got 14:46. Black band pullups on the first set, jumping for second two sets (band in use - darn). 25# on KB, and I think I'm ready to go to 35# next time. DL - got to a new PR -175#. Thanks, Lori, for the feeback and encouragement. It made a big difference in my lack of backache! :)
  8. Allison B Reply
    SO bummed I missed 6:15 this am. I'll be there at 6pm, so you guys better be ready to step up your game to the 6:15 standard :-) Thanks for the article on quality. I've been getting frustrated recently by how slow my times have gotten as I've switched to doing everything (or almost everything) Rx. But, that was just the kick in the butt that I needed to remind myself that my Helen will be slower today but I'll be getting a better workout. THANKS! And to all of you guys who killed it this morning, GREAT JOB!
    • Dave Rubin Reply
      Everyone should read the Quality post and if you've already read it, then you should read it again! Think about why you're training CrossFit! Is it to post faster times or is it to GET MORE FIT?? Ali -- swinging that 35lb kettlebell 63 times when you've never done it before, and using the lighter resistance band for pullups is HUGE! Let that be your motivator from today and get ready to kick some more butt tomorrow morning! Great job in all three am classes today and a special "Welcome" to new bootcamp convert and regular WOD member, David Felton, for stepping in with the Big Dawgs!
  9. David Felton Reply
    Thanks for the welcome. I greatly enjoyed my two bootcamp experiences but I'm thrilled to have my first regular WOD under my belt. One of the best things about all the workouts I've done at C'Fit D'ham is that they leave me FEELING parts of my body that I've never felt so much before. Doing deadlifts, then Helen with the Rxed 52lb KB (showing me all the ways in which I need to improve my form) has me feeling my lower back in the best way. More power to all y'all in your WODs. Cheers.

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