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

Jumpin and Snatchin

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WOD for Tuesday 082410 — – Click Here For Today’s Schedule 
Snatch
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
5 Rounds For Time:
6 Power Snatch (65% 1RM)
10 Box Jumps (30/24)

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Snatch followed by 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Snatch should be received in a full overhead squat position and stood to full knee and hip extension.            

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 3 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Butterfly Kipping Anyone?

Fight Gone Bad 5 — September 25th! 
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9 Comments
  1. Phil "Yoke" Bost Reply
    Butterfly kipping? Maaaybe, but the diameter of their bar seems significantly smaller than ours. There's no way I can grip the bar the same way as dude in the video. (This is obviously just an excuse because I've seen it done at our gym.)
  2. Mike K Reply
    I have no ability to kip normally. I can, however, butterfly kip. That being said, it's way harder at Durham due to the diameter of the bar (it's great though because it should improve grip strength and make all pull-ups on any other bar seem like a joke)
  3. shayne Reply
    6:15 class rocked it (as per usual!). thanks to jack for some great snatch training. 5:44 scaled with a 20" box (and 2# shy of 65% 1RM on the snatches). full disclosure: i stepped for the last 1/2 of the WOD. still scared of catching a box edge when i'm tired :/ thanks to ashley, phil, dave, & mike k. for shaming me into posting my time ;)
  4. Mats Reply
    5:55 (95lb PS, 30" box). I definitely hit my shin on the edge of the box a few times, I'm not used to jumping that high!
  5. Paul P. Reply
    4:25; 75 lb (sooooo weak), 27" box (calf almost completely healed) Jack did provide great instruction, as did Stew and Max! Renee was too far away to do so, but she did teach me how to file calluses.
  6. Phil "Yoke" Bost Reply
    9:02 @95lbs (72.5% of 1RM), 30" box jumps. My legs were a-shakin after this one.
  7. Dave Reply
    Nice work to 5/6pm'ers tonight! Snatches are coming along! Welcome to our two newest athletes, husband and wife team Craig and Michelle! Great work with your first WOD ever!
  8. ashley Reply
    didn't have a wod today, but had strength and skill work. strength was power jerk 3x3+ @ 70%, 80%, 90%. (+ is amrap on last set.) same sets and percentages for bench. did power jerk this morning, but came back for evening for the rest b/c i ran out of time this morning. 10 back lever attempts/progressions, 10 front lever attempts/progression, 10 mu attempts/progressions amrap 6 sets of strict pull-ups. (which was very pathetic. strict pull-ups are a huge weakness of mine.)
  9. ashley Reply
    sorry... came back "this" evening. geez.

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