Jerk Store
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 Friday 020510 – Click Here For Today’s Schedule
Push Jerk
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
5 Rounds For Time:
5 Push Jerks (60% 1RM)
Row 250m
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. For the metcon, 60% 1RM Push Jerk should allow you to execute the movement properly and maximize power output and intensity.
OPEN GYM tonight from 7-8pm! Benchmarks, PR’s, and goats!
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)
There’s NO EXCUSE not to compete at the Durham Indoor Rowing Trials on March 20th!
February 5th, 2010 at 10:23 AM
Awsome, Dave’s bringing the goats to the gym again tonight!
Nice getting back to doing WODs again after some time off. 7:41 with 135#
February 5th, 2010 at 11:20 AM
Shane I forgot to mention i left your jumprope in the top second to left cubby yesterday…
February 5th, 2010 at 2:01 PM
what a freaking beast! holy crap that sucked. i need leg extensions for rowing. can one of you scientist get to working on that for me? that would be swell. mmmmmmk, thanks.
7:34 – 90# RX @ 40% 1RM
February 5th, 2010 at 2:02 PM
oh wait… i mean 60% 1RM. ha.
February 5th, 2010 at 2:25 PM
Ashley, maybe platform shoes would work
February 5th, 2010 at 2:26 PM
If you have stuff in any of the cubbies (sweatshirts, pants, water bottles), please try to take home with you next visit to the gym.
Weightlifting Shoes are ok to leave, though
February 5th, 2010 at 5:37 PM
A big congrats to Allison B. for getting her first muscle up! You’re in an elite group as I think you’re our only female athlete that’s accomplished this. BTW — she made it look easy…
February 5th, 2010 at 7:10 PM
Congrats Allison, welcome to the MU Club. Do we have a MU Club?
February 5th, 2010 at 8:52 PM
Of course we do! well we have it on the record board anyway
February 6th, 2010 at 8:09 PM
Not the first… Dunsey was, but that is still Awesome.