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

Lunge At Him

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

TWO spots left! Details here

WOD for Thursday 052313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Skill:
Dips
3 sets @80% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 8 reps)

Conditioning:
5 Rounds For Time:
10 Barbell Lunges (25% of 1RM Back Squat) -5 each leg
10 Dynamic Pushups (onto 45lb plates)

Post Press Loads to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  For the strength segment, for the Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  Work with at least 1-2 other people on your bench.  This will keep you from working too fast.  These are going to be pretty heavy.

During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 80% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups – Ring Pushups – Bar Dips – Ring Dips.

For the conditioning workout, set a bar with just 25% 1RM Back Squat on your back.  You can take this bar from the floor…a rack is not needed.  Perform your pushups with hands on the floor.  At the top of each pushup, explode so that your hands land on a 45lb plate.  Scale the height of the plate as necessary.

Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers

3 Comments
  1. epper mc dumc Reply
    Don't hate on me - but I do pay attention to DCF/DCF-Face at times and I do think C.Deal makes good point here. "I'm glad he specifically defines "cardio" for the purposes of his article. Because I'm afraid "cardio" gets a bad rap and people needlessly includes higher intensity (even if still below the aerobic threshold) in their rush to disparage it. We tend tospeak in absolutes. So, anything other than lifting and tabatas, gets lumped in the same batch. As if these are the holy grail of fitness and sustained efforts are how the uneducated waste their time. Those of us who ride all tend to agree that there's ultimately no substitute for time in the saddle. If you're riding a lot, you're going to be faster than a guy who is riding a little, even if that guy is hitting it hard in the gym. Even if that means doing something like Crossfit that typically has a healthy dose of METCON. So, there's "cardio" doing you some good. Making you climb better. Making you drop your buddies. But that version of cardio isn't slogging away low intensity hour after hour watching The View on the TV at the gym. 1 · 7 hours ago
  2. epper mc dumc Reply
    Edit - I will also add as someone who has had 2 surgerys past year, I do believe there is a time and place for low and high intensity. *I most certin take responsibility for my arm and knee stuff.
  3. Paul K Reply
    Press done as prescribed working 80-130#. Ring Dips - 3 sets of 4. METCON Rx w/Lunges at 75#. Time to finish 6:07. Definitely felt that one in the glutes! Great stuff.

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