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

Powering Through

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Thursday 081210 – – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/70%% 1RM
Work:  5 sets of 3 reps @80% 1RM
–Rest–
On the minute for 12 minutes:
2 Power Cleans
1 Power Snatch

Use of load of 80% Snatch 1RM for both movements.  Perform 5 burpees at the end of the WOD for every missed rep.

Post Clean & Jerk Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.  Jerks may be push jerks or split jerks.   

For the Metcon, if you use the appropriate load % this will be a tough WOD.  Don’t go too light!

ENDURANCE WOD tonight at 6pm!
3 Rounds
30sec on, 30 sec off
30 sec on, 25 sec off
30 sec on, 20 sec off
30 sec on, 15 sec off
30 sec on, 10 sec off
30 sec on, 5 sec off
30 sec on, Rest 2 minutes

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 4 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Classic Strongman Stuff!

3 Comments
  1. Jonathan Johnson Reply
    #1 Awesome work last night Bill. 9:01 is a beastly time on Helen. #2 So last week we did a 3 snatches on the minute for 12 minutes. I started w/too much weight and couldn't get it over my head the 3rd time. Then I dropped 10 pounds and for the next 3 rounds it felt too light. So I started doing 1 extra rep per round. This worked well but I thought maybe I'm doing a different workout than prescribed. My question is what should I be looking for in this type of workout? Muscle fatigue? Aerobic fatigue? And is there a better way to scale it?
  2. Phillip B Reply
    Jonathan, the answer to your question: Look for glory.
  3. Dave Reply
    Jonathan, the best way to scale these is to follow the recommended %'s posted for the WOD. The % is based on number of reps in the WOD and maximizing power output. WODs like this are designed to be near max effort. You should be feeling general fatigue, a little metabolic, and a little muscle. Not all WODs will leave you laid out on the floor. This is probably one of those

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