Somethin New
05 days ago
Our new Barbell Basics Course starts TONIGHT!
More info here. Just a couple of spots left!
WOD for Wednesday 051612 — Click Here For Today’s Schedule
Floor Press – medium grip
Establish 1RM
–Rest–
3 Rounds For Time:
21 Wall Ball (20/14)
21 Toes To Bar
Then, Run 800m (only once at the end)
Finish:
Rear Delt Band Pull Aparts (video)
100 total (across 2-4 sets)
Post Floor Press Loads and Workout Time to Comments
The Floor Press is a new move for us, but very similar to the Bench Press. Make sure you watch the video below. Be sure you have a spotter to help you take the bar from the rack and return it when you’re done. We want to establish a 1RM for today, but do not go to failure this first time out. We will be doing these more regularly over the coming weeks/months. Use the first few minutes to practice and get comfortable. Do NOT go to failure!
For the conditioning workout, everyone’s target for Wall Ball is the blue line. You are completing three rounds of wall ball and toes to bar and then immediately running 800m.
After you’ve caught your breath from the WOD, grab a light band (most likely a purple or red) and perform a total of 100 band pull aparts. You should be able to do this across 2-4 sets (25-50 reps each). These are going to sting a little.
World Record Bench Presser, Laura Phelps-Sweatt, Floor Pressing w/Chains!
War Of The Giants
16 days ago
Our new Barbell Basics Course starts Wednesday!
More info here. Just a couple of spots left!
WOD for Tuesday 051512 — Click Here For Today’s Schedule
Snatch
12-15 reps working up to 80% 1RM
–Rest–
5 Rounds For Time:
10 KB Snatch (52/35)
10 KB Swings
10 Burpees
Post Snatch Loads and Workout Time to Comments
For the Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps. This is more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Work technique and “grease the groove.”
For the conditioning workout, perform 5 KB Snatches with each arm per round. Swings are American.
War of the Giants!
Get After It
1 week ago
Our new Barbell Basics Course starts Wednesday!
More info here. Just a couple of spots left!
WOD for Monday 051412 — Click Here For Today’s Schedule
Back Squat
1RM for the day
–Rest–
3 Rounds:
Each round is 3 cycles of the following:
2 Clean (80% 1RM)
10 Ball Slams
Rest 2 minutes between rounds
Finish:
Two Hand Turkish Situps (see video)
3 sets of 10
Post Back Squat Loads and Time For Each Workout Round to Comments
Today marks the beginning of a new strength cycle, based on the Westside Conjugate System. We will be discussing the methodology in more detail in the coming weeks. For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get. Do your best to NOT fail on any reps. It’s ok to leave something in the tank for next time.
In the conditioning workout note that each round has 3 “mini” rounds. Rest 2 minutes between each “main” round. Perform the Situp finisher when you’ve cooled down from the conditioning workout. It is not done for time or to failure.
ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
Double KB Situps
Feliz Día De Las Madres
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Last chance to get tickets! Click here
WOD for Sunday 051312 — Click Here For Today’s Schedule
“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
OR
“Mary”
5 Handstand Pushups
10 Pistols (5 each leg)
15 Pullups
Post Rounds Completed to Comments
Today is the final day of “Benchmark Week” and we finish with a choice of either Cindy or Mary. Pick your favorite girl in honor of Mom.
ENDURANCE WORKOUT this morning at 9am!
Our new Barbell Basics Course starts Wednesday, May 14th!
More info here. Just a couple of spots left!
How Sweet The Sound
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Last chance to get tickets! Click here
WOD for Saturday 051212 — Click Here For Today’s Schedule
Jerk
Establish 1RM
–Rest–
“Grace”
For Time:
30 Clean and Jerks (135/95)
Post Jerk Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Jerk. You can push, power, or split.
We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week. Today is “Grace”, a CrossFit classic! Note that RXd scores can be done with power cleans. But if you want to step it up perform with full cleans.
COMMUNITY WORKOUT today at 11am! Bring your friends!
OPEN GYM today from 11-1:30pm! (11-12 in the green room, 12-1:30pm in the main room)!
Rich Froning does Grace at 225lbs
