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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 Tuesday 020910 – Click Here For Today’s Schedule
Deadlifts
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
“Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps
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.
The metcon is a CrossFit Benchmark WOD designed to be completed in 10-12 minutes. The Deadlift load is already scaled based on bodyweight, but use your best judgement to ensure proper movement execution and safety. You should be able to complete the Deadlifts without stopping. Make sure to put your RX’d efforts on the “Benchmark Board”!
*SURVEY QUESTION OF THE DAY*
When is the last time you did a “traditional” workout since starting CrossFit? Post answer 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)
Deadlifting “Old School”. Go Murph!
February 9th, 2010 at 7:37 AM
Pretty excited for this. Looking to beat my last scaled Christine PR from 11-23-09. Only this time it’ll be Rx and much faster.
The last time I did a traditional workout was yesterday when I did my warm-up for the WOD. A dozen sit-ups/push-ups = done.
February 9th, 2010 at 7:59 AM
can’t wait to see you rock this one, Phil!
February 9th, 2010 at 9:08 AM
We set up a section of the whiteboard by the office to list your “February Goals” — fill it in with things (big and small) that you hope to accomplish in the next few weeks. As you achieve your goal draw a line through it on the board. At the end of the month we will acknowledge all goals achieved and start a new list for the next month.
February 9th, 2010 at 9:26 AM
a) pay down credit cards
b) be nicer to erin
c) stop looking at myself in the mirror so much
Stuff like that?
February 9th, 2010 at 9:51 AM
I usually do 1-2 traditional workouts a week…with the exception of January, this means running Wally Wade Stadiums once a week and then doing a longish row – 5k or 10k. Though I suppose 5k and stadiums are CF-ish…
February 9th, 2010 at 10:20 AM
I’m so excited NOT to have to put down my muscle up! Finally got it! Hmmm, new February goals…
February 9th, 2010 at 11:08 AM
Weather permitting, I do like running stairs at Duke and when it warms up, I’ll be back on the bike. That’s pretty much it.
On my way to the 11:30 class now. I recall my Christine time was a hair over 14 last time. Looking to change that today.
February 9th, 2010 at 11:27 AM
CrossFit or fitness related goals, Phil….though I’m sure Erin would appreciate that. and I won’t even comment on the mirror goal
February 9th, 2010 at 1:30 PM
Actually, it was a fair piece above 14, as it turns out (14:45). Not any more though, 12:04
February 9th, 2010 at 1:34 PM
Nice work, Charlie!!
February 9th, 2010 at 4:40 PM
awesome job charlie! thomas lifted the bwt deadlifts in the wod like they were nothing. everyone did great this morning. christine (1 round or 3) is a beast. and phill, you’re one funny guy.
February 9th, 2010 at 4:43 PM
oh, and i did a modified version of the wod – 1 round of christine. didn’t do any other lifting or skill work today. i tweaked my shoulder on the ovh squats yesterday.
3:23 rx
February 9th, 2010 at 5:04 PM
Yeah, Thomas needs to add a significant amount of weight to the bar next time we do this wod. He totally killed it.
As for other workouts, I do something that resembles running from time to time, culminating in half and full marathons a few times per yer.
Functionally fitnessly
speaking, I have a talent for splitting firewood that didn’t exist prior to CF. Hubby finds it quite amusing.
CrossFit is the only exercise discipline that has given me any type of major result (in spite of my need for improvement), so I don’t bother with inferior imitations that claim to be workouts. But, my ‘Firm’ steps come in handy in the home for reaching high shelves.
February 9th, 2010 at 5:42 PM
My last visit to a globo gym for a traditional workout was when I was traveling in California last year. I was bored within 10 minutes. I ended up doing cleans in the corner of the gym all by my self while others looked and likely thought I was a nut.
February 9th, 2010 at 7:21 PM
12:12 Rx. Deadlift PRs for 1 rep max and 3 rep max.
Me am strong man.
February 9th, 2010 at 8:38 PM
Great work by everyone tonight! some serious “Christine” times….really!
Congrats to Foundations participant David Beitler for completing his first “Fran” tonight! Way to go, Dave!
February 9th, 2010 at 9:28 PM
Great work everyone tonight with the deadlifts and WOD.
Finished the WOD in 8:59mins.
Glad to see everyone so motivated and hitting some great PR’s. Keep up all the outstanding work.
February 9th, 2010 at 10:14 PM
35# PR on my deadlift x3. But really it was just Dori telling me I can do it and then showing me some really good cues.
Took 10 sec off my last Christine time and added 10lbs to my deadlift in the WOD. I chose to deadlift Dori instead of Melinda, but thought that was still pretty good.
Learned some really good tips from Jack too – just by watching him. Impressive to watch as always.
All in all it looks like the Wiggens made my night at crossfit.
I wish I caught his name, but that one guy tonight in the 6 oclock class has massively impressive pull ups. Good job 6 o clock guy.
Oh yeah, in case anyone was keeping tabs – a big goose egg on the blue band pullups and handstands. I socialized too much.
February 9th, 2010 at 10:15 PM
Patrick, what were your 500 splits?
February 10th, 2010 at 6:04 AM
Charlie, My 500 splits were around 1:55 to 2:02.
February 10th, 2010 at 8:48 AM
YEAH, Melinda! Way to kill a PR!!!!!!