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

Prince of the Pistoleers

The 2013 Reebok CrossFit Open has begun!

You can still register for TEAM CFD through Sunday!

Get on it!  We’re covering your registration fee!

WOD for Thursday 030713Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Agile 8 – (video)

Skill:
Clean Work
5 rounds of 3 unbroken Hi-Hang Cleans @ 50% 1RM Clean
90 seconds rest between rounds

Strength:
Deadlift
5 reps @55% 1RM
5 reps @65%
5 reps @75%
3 sets of 3 reps @85%

Conditioning:
AMRAP in 8 minutes:
10 Pistols
15 T2B
20 Parallette Jumps

Post Deadlift Loads and Workout Reps Completed to Comments
For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position.  These are for technique, primarily to work on opening your hips and getting under the bar.  Rest 90 seconds between rounds.  Total time here is less than 10 minutes total.

For the strength segment, for Deadlifts follow the reps and % progression up to 3 sets of 3 reps at 85% 1RM Snatches.  You can work quickly through the warmups, but rest roughly 2-3 minutes between the 3 work sets. 

For the conditioning workout scale your pistols as necessary.  It is 10 total each round, not each leg.  This one is short…save the resting for when you’re finished.

We’ll be doing the CF Open WOD 13.1 on Saturday at 9 and 10am.  If you can’t make it then, you can see one of the following Coaches to get your workout scored:  Allison, Dave, Lauren, Jack, Lori, Rachel.  Post to comments or find them on Facebook.

High Hang Clean – note there’s no dip

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

7 Comments
  1. Paul K Reply
    High Hang Cleans done at 50% -- 95# Deadlifts as prescribed at weights of 210, 250, 285, and 325. Didn't have the strength to complete the last set at 85%. That's the second time I've been unable to complete the strength portion on a "heavy" day. Should I be adjusting weights to try and get all the sets in, or sticking to the percentages and missing sets (assuming that form is consistent and ok)? METCON -- 2 rounds + 22 reps. T2B ate me up. One good round of 15 reps, about 7 reps in the 2nd round, then KTE after.
    • Dave Reply
      Paul, are you missing sets because you don't have enough time? Maybe you're not resting enough between the work sets.
      • Dave Reply
        Great work to Coach Allison, Megan Gilbert, Chris Holt, Erin Mosier, Gail Crabtree, and Brad Rudiger for tackling Open WOD 13.1 this am! They all did great! You can sign up for the Open through Sunday. You know who you are! If you can't come on Saturday morning between 9 and 11 to do the WOD, you can get with the following Coaches to get scored: Allison Bea Dave Jack Lauren Rachel
  2. Paul K Reply
    Maybe it is a case of time management/rest. Tuesday with the lighter percentages, I was able to work through all the assigned reps, and that was while sharing a bench w/some one. I'll try to be more conscious of that in the future.
    • Dave Reply
      Paul, let's see how the next few sessions go. We're interested in the feedback from everyone with the new programming changes, particularly making sure we're not trying to fit too much into the hour.
  3. Susie Reply
    Hey Dave, Today's WOD felt rushed, especially when there's a lot of equipment and swapping of plates and barbells. Math slows me down too. I also like a little more rest when I'm lifting heavier sets than I could squeeze in. I am really liking the skill segment though. Maybe the AM coaches can post the warmup on the board so people can get started before the WOD? I know not everyone checks the website or will remember. Thanks for keeping us on our toes (to bar).
    • Dave Reply
      Susie, We'll be posting a pre-class warmup every day on the website. It'll be up to everyone to check it and get warmed up prior to the start of class. For those who don't see look at the website or forget, the CF Warmup (3 rounds of: 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 back extensions, 10 pullups) should be the default. We know this may take a little bit of time for everyone to adjust to. As for the math, there are % charts posted under the WOD clock. These should limit anyone needed a calculator :)

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