One Step At A Time -- WOD for 092109 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

One Step At A Time

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WOD for Monday 090920Today’s Schedule — Click Here
Squat Ladder
Using a 45lb bar, complete 1 squat the first minute, 2 squats the second minute, 3 squats the third, and continue in this manner until you can no longer complete the required number of squats within the one minute interval. 

Advanced Athletes:
Perform Overhead Squats for the first 12 rounds, Front Squats for rounds 13-24, and Back Squats for rounds 25+.

Post Number of Rounds Completed to Comments 

There is an Endurance WOD tonight at 6pm!  
– Have you had any injuries since you’ve begun CrossFitting? 

– Are you a newer (3 months or less) athlete and worried you’ve bitten off more than you thought you could? 

– Veterans, what injury pitfalls have you experienced since starting CrossFit and, looking back, what could you have done differently to avoid them? 

Post answers to comments.  

July 6, 2009
July 7, 2009
July 8, 2009

  1. Allison B Reply
    Soooo wish I was going to be there for this one. I'm in Boston at a conference- hoping to check out CF Boston this week. Miss you guys- can't wait for FGB! Allison
  2. lindsay hill Reply
    i always happen to miss the squat ladder i will attempt it later on my lunch break, i also wanted to do diane yesterday...stupid work gets in the way. i thankfully have been free of any serious injuries. I have had some bruised shins from dropping the bar on them, and not clearing the box on a tall box jump, which is why i always wear tall socks...not that they will help at a full speed box jump into the box but oh well. To stay injury free I try to make sure I warm up well, ice and rest when I feel like I need it. I also see Stew for adjustments (helps that I work in the same building)
  3. becky Reply
    ahhh the squat ladder of death...had something funky happen in my neck last time we did this...that and tweaking my back during heavy presses/push presses are the only injuries i've had (besides the requisite callus rips and clavicle/forearm/shin/thigh bruises). mostly my injuries would have been avoidable if i'd made sure my form was solid. to stay injury free i try to be reasonable with the weights i am using - my main focus is getting form first and then upping the weight as i feel more in control of it (this is especially the case for overhead movements). i also try to listen to my body and avoid overusing stressed/strained body parts by either subbing the exercise or taking a rest day.
  4. Bill Reply
    First muscles ups today! Whoo!
    • Dave Reply
  5. Basil Reply
    Bill congrats on the muscle ups. Dave thanks for introducing us to the bar muscle up. Should keep me occupied all week.

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