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

Renegade

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Wednesday 042810 – Click Here For Today’s Schedule 
Bench Press
5-5-5-5-5
–Rest–
AMRAP in 15 minutes:
10 Renegade Rows (35/22)
15 Knees To Elbows
Run 200m

Post Load and Number of Rounds to Comments
For today’s strength you likely don’t have a 1RM.  Hence, no %’s.  Work up to a max effort set of 5 reps on the last set.  For safety, use a spotter on ALL sets.  You should generally not be failing on any set except maybe the last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at a particular load, then use common sense and good judgement.  When in doubt, live to lift again another day.  

*SURVEY QUESTION OF THE DAY*
We are looking at scheduling some events for the next few months.  What seminars would you be interested in attending?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th — 4 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

5 Comments
  1. Rachel Reply
    Seminar ideas I'd be interested in: recovery techniques, bailing and spotting, and back to basics. Maybe something about kettlebells, too.
  2. Phillip B Reply
    I like the idea of bialing and spotting & kettlebell clinics. I'd attend an Allison B gymnastics seminar for sure. I liked when the Wilkes came. I was surprised at first when I learned we'd be working on two lifts (snatch + clean & jerk) for an entire day, but it makes a lot of sense now. There's a lot that goes into lifting technique, especially for the olympic movements. I wouldn't mind doing something like that again, but maybe focus on one lift for a half of a day. I think we have sufficient expertise in-house for that type of seminar. No need to outsource. Maybe take some video, critique lifts, focus on basics, etc. More Fight Gone Bad type fundraisers would be welcome. Cupcake Gone Bad type things. We might not be able to solve all of the local problems that exist, but any contribution would let people know that we're their neighbor and we care. Might raise awareness for the issue we're fundraising for and raise exposure for the gym at the same time. What about a paleo pot-luck some Saturday or Sunday?
  3. Ashley D Reply
    I'd love to have a Level II cert for very obvious, selfish reasons. I'd also love to have power lifting and oly lifting too. I realized I haven't posted my WODs on here in a while. I'm going to pick it back up and start again. Hopefully, others will join. I think it's encouraging to see the results from everyone's hard work. To be honest, I could cry, sleep, and throw up all at once right now and I've been home for almost an hour. I'm thinking I'm dehydrated. I can't seem to get enough water in my body. My WODs today: 1) Row 1K rest 3 minutes Row 500m x 2 rest 2 min b/w rows Row 250 x 4 rest 1 min b/w rows Keep 2K row pace on all rows. My pace ave was 2:05. I was going for a faster ave, but my legs were smoked from yesterday. 2) 7 sets of 5 min rounds w/3 min rest b/w rounds 150 foot tire pulls AMRAP ring dips until jump down from rings 10 meter cone sprints for remaining 5 min. (6 down and back cone sprints = 1 round) I ave 4 - 5 ring dips a round and anywhere from 3 to 4+ rounds on the sprints. I really thought about crying a couple of times during the last WOD. I'm so thankful I had Jonathan there to count for me and encourage me. It sucked. It was one of the most mentally challenging WODs I've ever done.
  4. Ashley D Reply
    phil, love the paleo pot-luck idea. :)
  5. Ashley D Reply
    and i was just informed by my husband that he counted wrong and i actually pulled the tire 210 feet instead of 150 feet. hahaha. lovely.

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