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WOD for Thursday 031110 – Click Here For Today’s Schedule
“Annie Are You OK?”
21-15-9 Rep Rounds For Time:
Row (for calories)
Thrusters (65/45)
Med Ball Cleans (20/12)
Sumo Deadlift High Pull (65/45)
Wall Ball (20/12)
Burpees
Post Loads and Number of Reps Comments
Scale loads as necessary to ensure proper movement execution and to maximize power output and intensity!
EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th
Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)
Robb Wolf on Insulin Resistance!
March 11th, 2010 at 9:25 AM
No I’m not flippin’ ok- where was my support group this morning? 22:48 with a 10lb wall ball on the 15 and 9 rep rounds.
March 11th, 2010 at 11:19 AM
The 8:30 class was huge, we had to split into 2 heats. After taking a week off I was worried about being sluggish but felt great during the WOD. 17:19 RX and almost had a visit from our friend Pukie today…
Great work to everyone in the 8:30 class who gutted this beast out!
March 11th, 2010 at 3:44 PM
There is plenty of space on that board for “Friends of Pukie!”
March 11th, 2010 at 4:25 PM
Great work to everyone this morning! There were definitely some Pukie friends
March 11th, 2010 at 6:14 PM
I came close to meeting Pukie today but I’m glad I didn’t. I heard that guy’s a dick.
March 11th, 2010 at 7:47 PM
It was awesome training with the 6pm crew….everybody destroyed this horrible monster. 15.46 rx’d
March 11th, 2010 at 7:50 PM
Great job everyone on this monster! This is why we crossfit to complete works that challenge not only the body but the mind and the spirit.
This WOD was definitely a challenge. Great job Matt destroying this WOD…you are a beast!
16:37 RX
March 11th, 2010 at 8:50 PM
Killer WOD…thanks to Sarah for helping me keep count…15:15 Rx.
Endurance WOD was entertaining, awesome job to Nagle for finishing up those last 5 minute pieces.
March 11th, 2010 at 9:24 PM
Success story! Last time I did this wod rxd I did it in 3430…I did it in 2733 last time with less rowing and burpees (15/9 /6) today I did it in 2710 so not the fastest but definitely a PR! And Sara Couch you are amazing!
March 11th, 2010 at 9:26 PM
We’ve opened up 1 additional morning and 1 afternoon spot for this Saturday’s Beast Skills Seminar…..$80
Email me if you want to attend!
dave@crossfitdurham.com
March 11th, 2010 at 9:55 PM
So, I did one round of the WOD. My leg are still so shot from last weekend. I didn’t think recovery would be like this. I rolled on the foam roller after and it really felt like I could feel lactic acid moving around in my muscles. Not sure if that’s possible, but that’s the only thing I could think of it being. Very odd.
Great job to the 6:00 class and to Lindsay for going alone in the 7:00 class. You all killed it!
March 11th, 2010 at 10:35 PM
Ashley, I read that most lactic acid is flushed out in ~1 hour after performance… That information is useless without a citation though, so I’ll work on figuring out where I read it and if I trust the source.
Also, I’m sure that sectional competition intensity was not what the study was basing their findings on. Probably more like a nice slow jog in the park.
In other news, I’m pretty inspired by the board times today, these posts, and the intensity I witnessed first hand. New March goal: Do more work faster, (but seriously this time).
My mental muscle is weak.
March 12th, 2010 at 3:23 AM
thanks patrick! I have to say though, sara c is the beast she obliterated this thing. Everybody always brings their A game to train…..have to say, Durham has a bunch of bad-asses…everyday is like going to a race/competition of some sort, gotta love it!
March 12th, 2010 at 9:51 AM
I always feel pretty good about myself until I see the times from everyone who went later! You guys are terrifying! I love it!
March 12th, 2010 at 1:50 PM
Here’s a decent source regarding (the lack of) lactic acid build-up in muscles:
http://www.innerwestmassage.com.au/lactic-acid.php
I know it’s not the best source, but the scholarly articles I found were rarely relevant and poor at communicating the basic ideas.