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

Max It Out

  COUPLES THROWDOWN TOMORROW – 9am-Noon!

Durham Indoor Rowing Trials – February 27th!

WOD for Friday 021111  – Click Here For Today’s Schedule 
Bench Press
5 reps @55% 1RM
5 reps @65%
5 reps @70% 
5 reps @80%
5 reps @85%
Rippetoe on Bench Press Foot Setup - here
–Rest–
Establish your Max Height Box Jump
Then, 

AMRAP Double Unders in 2 minutes

Post Bench Press Loads, Max Box Height and Double Unders 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, take 20 minutes and establish a max height box jump.  Start flat footed or take a step into it.  Just note the method you use.  Then do as many double unders as possible in 2 minutes.         

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts. 

Upcoming Bootcamps — Starting March 7th – SAVE 10% by 2/25 
CrossFit Bootcamp - (M/W/F @6:15am)

CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
 Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting February 15th - (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 29th - (Tues/Thurs @7pm)
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Couples Throwdown- Saturday, February 12
Nutrition Guide Rollout Session - Saturday, February 19
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar- Saturday, March 19
Durham Indoor Rowing Trials – Sun, February 27th

Big Box Jumps!

15 Comments
  1. Anna C Reply
    Two of the most mentally challenging skills for me...tall box jumps and double unders. awesome. today will be a lesson in not freaking out. and i think i may wear my old shin guards just to be safe.
  2. Doug Reply
    44" box jump flat footed, 48" with a drop step. Made it through 75 DU's in 2 minutes. Great end to a killer week of WOD's. This week featured some wonderful workouts. Great programing Dave!
  3. Doug Reply
    Also did 46 x Ring Push Ups with a 20# weight vest (needed to preemptively make up for tomorrow)
  4. Ashley D Reply
    37.5" on the box jump. I was too scared to jump on box + plates, so I made a big stack with just the 45's and jumped on those. 171 DU's. i honestly think had a few more in me, but my pants kept falling down. ._. lots of fun today! awesome work from everyone! :)
  5. Ashley D Reply
    I'd also like to add that it's always interesting being a female coach on bench press day when the class is full of guys who have slightly over-inflated egos from their globo gym days.
  6. Eric Cartman Reply
    Follow your dreams. You can meet your goals. I am living proof. Beefcake! BEEFCAKE!!!
    • Dave Reply
      http://www.youtube.com/watch?v=T8s75jzg74A
  7. Monster Mats Reply
    Worked up to 130lb x 5 on the bench press. My bench press is, and always has been, weak. 44.5" max box jump, this was with a step in. I could only do 43" starting flat footed. 167 double unders.
  8. Paul Reply
    Whenever I see bench press on the plan for the following day I imagine Doug nodding slowly at his computer with a smooth grin.
  9. Cliff Dyer Reply
    155lb x 5, 160lb x 2 28" box jump. I balked at 30". 7:15 did double unders as a skill practice and then did 2 minutes of single unders. I managed to string together 9 double unders with giant tuck jumps, then got 218 single unders in two minutes. I did my full 22 ring push-ups, 12 during warm-up, and 10 after the WOD.
    • Dave Reply
      Some huge box jumps in the gym today! Nice work to everyone!
  10. Anna C Reply
    There were definitely some big jumps going on, way to go everyone! I hit 35", failed 36 three times. I totally psyched myself out. But I plan to hit it next time. Only got 74 DUs, still working on those. They'll get better one day.
  11. Tom Reply
    Since I hate double unders, I decided to focus my efforts on the box jump. I got 53" with a one step go. My shins like I pissed my old Muay Thai coach off, but who cares- I hit 53"'s :D
  12. Phil Bost Reply
    I got 51.9 inches with a drop step. Tom is persistent and ridiculous.
  13. cke Reply
    http://www.ruggedmaniac.com/facts-nc.html All in fun! after weekend of feb 26-28th :)

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