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

Keep 'Em Up!

Athlete Dinner @ 7:30 tonight at Dos Perros! 
Hope to see everyone there!

Our next Foundations Class starts TOMORROW!
Refer a friend to this class and we’ll give you ONE MONTH FREE!

WOD for Monday 021510 – Click Here For Today’s Schedule
Front Squat
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM

–Rest–
AMRAP in 15 minutes:

12 Ring Dips
18 Jumping Lunges
24 KB Swings (52/35)

Post Loads and Number of Rounds Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  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.  New 1RM’s may only be recorded if the lift is done with full ROM.   

For the Metcon, use assisted Ring Dips and an appropriate sized KB as necessary to minimize rest during the work periods to maximize your power output and intensity.     

ENDURANCE WOD tonight at 6pm!   

*SURVEY QUESTION OF THE DAY*
For those of you who come or wish they could come to our morning WODs, if we were to move the 8:30am WOD to an earlier time what time would you prefer?  Post answer to comments

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — 5 SPOTS LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Next Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 5 Spots Left!

Jason Turner recently competed in the Uwharrie Mountain RunCheck out his thoughts!

“Greg and Dave,
 
Thanks.  The Uwharrie Mountain Run was definitely a tough race – 20 miles of unending hills.  You are either running up or down – there are very few flat sections at all.  And the conditions didn’t help.  It rained and snowed all week so the trails were covered in mud.  In fact, some of the trails had turned into small streams and mud pits with the creeks running full.  It was cloudy most of the day and the temperature stayed under 40 degrees the entire run.
 
I had heard such tough things about this race that I was worried going into it that my time would be awful and I even questioned how much I would have to walk.  But I have to say it wasn’t that bad.  They cut off the last 1.5 miles because of trail conditions, but I still did the 18.5 miles in just under 4 hours. And I had plenty of energy at the end.  I could have easily knocked out some pull ups and push ups. 
 
I was worried that my training wasn’t going to be enough, but all of the CrossFit workouts and CrossFit Endurance sessions paid off big.  I never ran more than 2.5 hours in preparing for this race and spent a lot of time on sprint drills and hill work.  Add to that a few regular CF sessions and I saw big gains.  Never once did I feel like quitting or did I hit a wall.  In fact, the parts that weren’t enjoyable were just slightly unpleasant.  And I knew that at the end there were no KB swings or pull ups.  Thanks again for all the training.  I used to believe that one had to rack up long miles and huge distances to be able to run the distance events.  Not anymore.  Now I’m sold that CrossFit style workouts will reduce your time and recovery time. 
 
Thanks again for all the help.
 
Jason”

20 Comments
  1. Ashley D Reply
    Awesome testimony, Jason! Congrats!
  2. John Reply
    With respect to moving the 8:30 - at least two of us regulars there come at 8:30 right after we drop off our kids at school. We couldn't come any earlier. Wouldn't be good for me. - JV
  3. Allison B Reply
    Way to go, Jason!!!!!!!!!
  4. bea Reply
    What time is dinner tonight?
  5. lindsay hill Reply
    i like 8:30! it would be a strech for me to come any earlier than 8...although this week is a crazy week and i can't even really come at 8:30...
  6. Shane F Reply
    Bea, dinner is 7:30 at Dos Perros on 200 N Mangum St. Great testimony Jason and congrats on your performance! Lots of FS PRs so far today. The KB swings are the toughest part of the WOD. My lower back was screaming, especially after the FS 1RMs! FS 285#(PR)thanks for the coaching Ashley, 6 3/4 rds on WOD w/ 55#KB
  7. Doug Reply
    I'm a fan for moving the 8:30 to 8AM (or possibly a little eearlier). I'm supposed to be at work at 9, so I have been showing up late.
  8. Dave Reply
    Looked like a HUGE class at 11:30 today! Who got Front Squat PR's???
  9. Charlie Reply
    I PR'd this morning. 245
  10. Dave Reply
    coming soon? http://www.bullcityrising.com/2010/02/the-geer-coming-to-dap-district-bringing-barclub-and-music-to-downtown.html?cid=6a00d8341c786253ef0128779b6eba970c
  11. Allison B. Reply
    That would be AWESOME, Dave. The same owners sponsor weekly Pub Runs in Raleigh, so all of you endurance types might want to get in on starting a Durham group!!!!
  12. Ashley D Reply
    I did two WODS today. I'm staring two a days this week and next. Woo. Will be taking more rest days however. WOD #1 AMRAP 5 min Ground to OVH @ 105# I got 32 reps WOD #2 21-15-9 Power Snatch @ 65# Burpees 6:14 Also did front squats before WOD #1. Got over zealous and tried to make a 15# jump on my PR. Ha. Actually came very close, but half way back up my knee came in and my bar turned sideways and I seriously stopped dead in my tracks. Shane recorded me and it's pretty funny to watch. Oh well. I'll try again next time.
  13. Matt H Reply
    275# on front squat...went for 300 but it wasn't happening. Think I need more than 1 hour of sleep before these 1RM. Did 8 1/3 rounds on the wod...only used 35# KB though, did something stupid to my back yesterday...again. Trying to keep the injuries away so close to race season. Liked the lighter weight...kept me moving almost the whole time.
  14. Patrick C. Reply
    PR'ed today on front squats...295#. 8 2/3 rounds on the WOD today at 52#. I agree with Shane. The Kb swings were the worst part of the WOD today but made the jumping lunges and ring dips seem a little less difficult.
  15. Phillip B Reply
    1RM PR for front squat @ 205lbs. 25 pound jump from just 15 days ago. I think it has more to do with form than me getting stronger. John, who I was lifting with, had a 35 pound jump for his PR and could've probably gone higher. Nice work dude! 6 2/3 for the WOD, scaled big time (blue band dips, small kettlebell).
  16. Jeff Reply
    250 and 7 1/3 on the WOD, RX'd with 52. The 8:30 workout would be much more doable for me if we moved it to 8:00 or so. If Doug looks at the board today, I know he was thinking something similar...
  17. Sara C Reply
    great job to ashley for planning and charlie for hosting - the food was awesome!
  18. Dave Reply
    Great night! Thanks to Charlie for being a great host!
  19. Ashley D Reply
    yay! such a fun turnout guys. thanks for coming! :) and thanks charlie for being so generous and letting us invade your private room. the food was awesome! jonathan and i were talking on the way home about how happy we are to have FINALLY found good mexican food since moving here from dallas 3 and 1/2 years ago.
  20. Charlie Reply
    Thanks all for coming out. I was really excited to share my spot with you all. Thanks, particularly to Ashley for suggesting the whole thing! Back to Crossfit, man are my legs freaking sore. It's sort of exciting, actually. I mean, it's one thing to wake up sore if you hadn't been doing jack for months and then went out and did something. But when you've been working out most days and then do? Means you really did something.

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