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

Inventory Day At The Jerk Store

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WOD for Monday 110110 — – Click Here For Today’s Schedule 
Rack Jerk

12×1
Back Squat
3 sets of 5 reps
–Rest–
On the minute for 15 minutes:
3 DB Hang Power Clean (40/25)
3 DB Front Squats
3 DB Split Jerks

Post Jerk and Squat Loads and Metcon Loads to Comments
For the strength segment, you will do 12 Split Jerks taking the bar from a rack.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Following the jerks do 3 sets of 5 Back Squats as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  You should be pretty warmed up for the Back Squats, so no more than one warmup set is likely necessary.  

For the Metcon, use the heaviest load possible to be able to still complete the reps within each minute.  Focus here is on technique and good movement. 

ENDURANCE WOD tonight at 6pm!
Run or Row
3 Rounds
5 seconds on, 10 seconds off
20 seconds on, 10 seconds off
10 seconds on, 10 seconds off
30 seconds on, 10 seconds off
15 seconds on, 10 seconds off
25 seconds on, 10 seconds off

*SURVEY QUESTION OF THE DAY*
For those who regularly participate in the Endurance WODs…the time change hits next week.  It will surely be dark starting at 5pm.  What would you like to see happen with the Endurance WOD?  Post answer to comments

Upcoming Bootcamps Starting November 8th
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Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15

Yes, she’s gonna be at the Carolina Fitness Challenge!

Rest easy…at least these guys won’t be!

13 Comments
  1. Ashley Reply
    how much weight did dawn jerk? i couldn't tell?
    • Dave Reply
      i think the title of the video says 215!
  2. Ashley Reply
    somehow i missed the title. daaaaang. dawn is one strong girl.
    • Dave Reply
      there's video of her OHS at 220 and 210x2
  3. Liz S Reply
    I really like the title of this WOD :)
  4. Les Reply
    Dawn is a beast! CFW has already started training for the Carolina Challenge. I'm torn...
  5. Mike K. Reply
    Decided to add 2 attempts at max double unders AFTER completing the 3 PC, 3 FSQ, and 3 SJ. Score was total # of DU performed for 15min. Score: 204
  6. Ashley Reply
    The postings from last week really got me thinking about some things. Just like Phil encouraged his fellow fellows, I'd like to encourage the ladies. Ladies, I want you to believe in yourselves. Be confident of your abilities and your strengths. Don't be afraid to attempt new things in the gym. More importantly, don't be afraid to fail at attempting new things. Take a risk and push yourself to do something, lift something, pull something, jump something, hang on something, etc, etc, etc, that you've never done before. The wost thing that will happen is it won't happen. You may not get the lift, you may not get the new PR, but you did something new. Go. Pick up something heavy. Pick it up again tomorrow... and then the next day... and then the day after that. Do not let that insecure, mean, voice inside of you tell you that you aren't capable of doing what the girl next to you is doing. All you have to do is do, so GO and DO! :)
  7. cke Reply
    Dave. With regard to survey question. I would like to see endurance wod's continue through the winter months. A little more creativity in terms of wod/location/terrain would be nice, but ultimately, I vote (hint/hint to my NC non-express vote pals) to keep endurance wods in the mix.
    • Dave Reply
      Endurance WOD regulars.....any thoughts on today's survey question? By next Monday it will surely be dark during the current Endurance WOD times. Do we cancel it? Make it all indoor rowing? Meet during morning hours? Weekend hours? All feedback is welcome
  8. lindsay hilll Reply
    I'm not an endurance regular because I usually can't make it to evening classes...but would attend if morning or weekend classes were available.
  9. Ant Reply
    Endurance WOD. Though I have not frequented the Endurance WOD as a regular I will be able to next semester. I would not mind a all rowing WODs, mainly b/c its one of the few things in crossfit where being tall pays off. Also, I believe most of the regulars opt to row more often than they opt to run. With the darkness issue I think we could easily do 200 meter sprints and not have a issue w/ the lighting. I would also be a fan of endurance WODs on the weekends.
  10. Nicole Reply
    I would like to keep the endurance WODs, especially now that I want to make attending them a priority. I think they are a great addition to the workout lineup and as creative as you guys are at coming up with new and exciting workouts, I have full confidence in your ability to adapt to the time change. Daytime/weekend endurance WODs would also be super cool.

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