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

High Jump

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WOD for Wednesday 122910 – – Click Here For Today’s Schedule 
Clean & Jerk
15×1
–Rest–
On the minute for 15 minutes:
2 Power Cleans (75% 1RM)
1 Max Height Box Jump

Post C&J Loads, Power Clean Load and Box Height to Comments
For the strength segment, you will do 15 Clean and Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat. 

For the Metcon, choose the highest box you can jump on for a single rep.  Power Cleans should start at the floor and be received in a solid rack position.   

*NEW YEAR’S WEEK SCHEDULE*
Friday No Evening WODs
SaturdayTBD
SundayRegular Schedule    

Upcoming BootcampsStarting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp - (M/W/F @6:15am)

CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting January 4th - (Tues/Thurs @7pm) – Only 3 spots left!

Starting January 25th - (Tues/Thurs @7pm)

Upcoming Events
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th

Coach Pendlay on Back Extensions

19 Comments
  1. Phil "Yoke" Bost Reply
    Dave, we don't have any boxes high enough for my capabilities. ::strut, strut::
    • Dave Reply
      how bout the jumping onto the roof of your car?
  2. cke Reply
    Oops...I kinda stopped reading after C&J challenge. Then I saw! I'll throw down $5 bet to see who can jump higher over my kia. It's a Rondo - Giddy up :)
  3. AshleyT Reply
    Hey Dave, what are the chances there's going to be open gym Sat? I really want to do this one...but my body says no today....
    • Dave Reply
      Ashley, I think we will have two WODs on Saturday, likely at 10 and 11. We won't have official open gym time then, but you could certainly do it in lieu of the scheduled WOD. Although Saturday's WOD is a good one too!
  4. Doug Reply
    Fun WOD. Paul and I shared a 30" box with 2 x 45# plates and 1 x 25# plate. Very daunting to walk up to box before you jump.. 155# on the cleans
  5. Ashley D Reply
    Did a very fun WOD at Hub City CrossFit. It was actually designed to be a partner WOD, but I went alone and divided the work in half. 20 burpees 20 burpee pullups 20 burpee deadlifts (95#) 20 burpee power c&j (95#) 20 burpees 9:56 Hub City CrossFit is a great group of people. Owners Cody and Tiffany were very welcoming and super friendly.
  6. jonathan d Reply
    did the same wod at hub city crossfit, but mine was with a partner...they didn't want team denton in effect. everything was 40 and the weight was 135lbs split between the partners. 19:19. i still have my 29 HSPUs to do.
  7. Ashley D Reply
    Hey gang! Plans have been decided for Jan 8th! Fullsteam Brewery at 8:00 and then Motorco at 9:00! Be there or be... not there. http://motorcomusic.com/mercators-cd-release Be thinking of cool, local places you'd like to go for our next outing. I think the 2nd Saturday of every month would be an easy date to remember for our CFD monthy get-togethers. How do you all feel about that?
  8. Ashley D Reply
    Sorry... last post. Who's still left in the HSPU challenge? How's that going? New challenge begins on Saturday, Jan. 1! Pistol Challenge - 1 pistol for each leg for each day. :) Remember, as you progress in the challenge try to use fewer modifications and/or less assistance. I did have to stop the HSPU challenge b/c of my shoulders, but I felt fine yesterday with the 40 HPSUs in the WOD. I actually felt really solid and strong. I think I still benefitted from the challenge even though I had to back out early.
  9. Phil "Yoke" Bost Reply
    PR on the clean and jerk. Three distinct PRs if you want to think of it that way. 205 on the clean. 200 on the jerk. 200 on the clean & jerk. Did the WOD @ 150 and three 45# plates on the big box. Felt froggy afterwards and maxed out my box jump @ 48.5 inches! (Unrelatedly, does anyone know how tall Paul Po is?)
  10. Cliff D Reply
    Did Traveling WOD #25. We're in a fairly tiny hotel room, so we had to think about space efficiency. Sets of 10-9-8-7-6-5-4-3-2-1: Burpees Sit-ups I got 7:42. My beloved: 8:09. It was her first time trying burpees.
  11. Paul is 67" Reply
    Phil, you are the wittiest straight man that I know! In case you were wondering, Stew is a very distant second, so it's not much of a compliment. Stew and I, however, do complement each other.
  12. Phil "Yoke" Bost Reply
    Paul, if I ever make something of this life it will be to write a fictional(?) sitcom starring you and Stew.
  13. Paul Reply
    Phil I am jealous of your ridiculous box jump height.
  14. Phil "Yoke" Bost Reply
    Paul, don't be too jealous. Kristen said it would likely give her nightmares. I'm just not sure I'm ready for that sort of power.
  15. Phil "Yoke" Bost Reply
    Totally kidding by the way. I want that evil super-power pretty badly.
  16. jonathan d Reply
    29 HSPUs. one more day. yeah.
  17. Kristen Reply
    Too late, Phil...your evil superpower has been revealed and I am afraid to go to sleep. Scared but in total awe, of course. That was pretty amazing!! 28 inches for me. It took a while (and a few wipeouts) to get there. Still doing Ashley's HSPU challenge, but I have been scaling down even more as the reps have gone up. It has helped, though-- handstands are getting better. Oh, and I got 39 consecutive DUs today!! :)

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