Roller Derby -- WOD for 050411 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Roller Derby

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th!

WOD for Wednesday 050411Click Here For Today’s Schedule
Ring Works
Work on Dips, Ball Ups, Inversions, and Skin the Cats
AMRAP in 15 minutes:
Run 400m
50 Sledgehammer Swings

Post Rounds to  Comments
For the skill segment, take the time to work on the Rings…dips, inversions, skin the cats.

For the Metcon, swing the sledgehammer with any arm throughout the WOD and focus on hitting the tire as hard as you can each rep using your entire body.

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!

Please remember that all 4 classes are by appointment only!
Email or call (571) 224-3706 to schedule your workouts.

  1. Cliff D Reply
    Looking back a couple days, I saw a comment I missed from cke. Ashley's response was right! I was just further explaining my motives. Courtney, I definitely appreciate your support and recognition!
  2. Bill Reply
    Another fun day working out with the 6:15am crew! Nice work all! Quick comment on the WOD, I don't know about everyone else, but I as much as I want to not game a WOD, I just can't bring myself to swing the sledge 50 times "as hard as I can". Instead, I end up finding a swing with good pace and some velocity. I think that if the goal is to hit the tire as hard as you can, there should be no more than 10 swings in a sequence. Even in an AMRAP, that's something where I would let myself try and swing each time for maximum power. 50 times for true maximum power is just asking to be breaking between reps in the first round. It just seems like the workload is not consistent with the individual movement goal. Regardless, it's fun to swing a sledge basically anytime. :)
    • Dave Reply
      Bill, and anyone else wondering, I've been posting to "hit as hard as you can" with the sledgehammers mainly because our sledgehammers are relatively light. I'm working on getting some 16-20lb'ers which will require more effort and will be more in line with the WODs posted on CF Football and some of the others.
  3. Jamie Reply
    It's even more fun to swing a sledge in the rain just having listened to Glee.
  4. Gwen Reply
    Yesterday's painstorm was an AWESOME birthday workout. Nice timing, Dave. :) Even though I had to sub out the ground to overhead movements for deadlifts and the handstand push-ups for pull-ups due to my still-wonky wrist, it was killer. Definitely went to town on dinner last night after that. Great job to everyone who came out at 5:00! (23:23, modified)
  5. Mr. Personality Reply
    I truly enjoyed leading the 7:15ers! You all did awesome, and looked very badass running and swinging in the rain. Now that I think about it, I should have sang, "I'm swinging in the rain, just swinging in the rain. What a glorious feeling, I'm happy again!" That, or another tune from Glee.
  6. Sad About Gabe Leaving Reply
    Worked on strict press and snatch complexes during 7:15 since I no longer have a 7:15 bootcamp. After the 8:30 class I realized I had cash and decided to try King's for breakfast. About 45 minutes later I did May's painstorm WOD with Mike and Gabe. I brought the trashcan over b/c I had to keep spitting and I thought I might actually vom up King's. NOTE TO SELF: 45 min is not enough time to eat King's before a WOD. Substituted HSPUs for 5 CTB b/c of my shizzolder. 32 GTOH @ 100#. My time was 22 and something... maybe 22:12. Not really sure. Mike did the WOD as RX and Gabe substituted MUs for HSPUs. I'm really going to miss Gabe. :(
  7. Jonathan "Gabe Fanboy" Johnson Reply
    There was a round table discussion at the Tahoe Throwdown about 'gaming' (or pacing) a WOD. Obviously, if you're competing for time you want to have an efficient game plan. But a lot of people felt, as do I, that sometimes one should not pace at all but go max effort through the whole WOD. Obviously you're going to hit the wall, crash and burn and you're total time will be worse than if you had paced. But the point of doing it IS to hit your limit. If I've never pushed past my limit then I don't really know what my limit is. My guess is that this will help you improve capacity in much the same way that Tabata does.
  8. Sad About Gabe Leaving Reply
    Jonathan, oh man... You just touched upon my biggest challenge. I definitely think that's the ideal way to do a WOD. My problem is I can't seem mentally let go and go there. I'd love for there to be a magic pill of some sort that would allow me to turn off the voices inside my head when I workout. I think it would take me to the next level, but unfortunately, I'm too scared. Someone got a magic pill? Or any advice on how to not be a chicken? :)
  9. Brad L Reply
    Gabe is leaving!?! Good luck if I don't see you before you go. You always brought a lot of positive energy to CFD!
  10. Sad About Gabe Leaving Reply
    Wait... I worked clean complexes today not snatch. Wow.
  11. Doug Reply
    Magic pills? Have you already taken one Ashley? Gabe, I hope I get to work out with you again before you leave. Really going to miss you around the Gym. When is your last day?
  12. Jonathan "Phil Fanboy" Johnson Reply
    @SAGL I use positive self talk and visualization. I try to anticipate and embrace the pain. I say to myself "I love it. I want more." I do actually do that.
  13. Phil Bost Reply
    Firstly, I don't deserve no fanboys. Secondly, going balls-out until hitting a wall is how I used to do WODs, but after hitting that wall, my attitude typically plummets and I no longer have the mental toughness to "bring it". There have been a few exceptions, but this is generally how it plays out. On the other hand, when I pace, I can usually tip-toe up to "the wall" and overall performance is better. I think the ultimate gauge of which strategy to choose should be rooted in power output. In other words, if one athlete (like Jonathan) can consistently do more work faster by slightly sandbagging (like Paul), they'll get more of an adaptive response (like yoke/jackage/swolertrophy/pump).
  14. Ashley D Reply
    Interesting thoughts, Phil. Doug, his last WOD was today. Also, if you're being a smart alec and making fun if me for some reason, then shush ya pie hole.
  15. Jonathan "Still a Fanboy" Johnson Reply
    I completely agree in general but I think you are missing the 'sometimes' in 'sometimes one should not pace at all'. In tabata sprints you push as hard as possible at all times. By the end you're running much slower than you were at the start. This is not an 'efficient' way to cover distance but its an extremely valuable exercise. Sledge swings can't be measured for power (unless we had one of those things they have the fair... that would be tremendous) and if you I try to go as fast as possible I will swing too gently to make the movement worth anything. SO its a good opportunity for me to take my eye off the clock/scoreboard and simply try to make it as much work as possible... ergo swing as hard as possible.
  16. Mike K Reply
    Enjoyed knocking out the Painstorm WOD with Ashley and Gabe. Gabe, you will be missed...but I can't wait to compete against you at the Carolina Fitness Challenge this year. Painstrom WOD..75% for me was 131lb completed 38 total ground to overheads total WOD took 23:33 RX (head to floor for HSPU)
  17. Mr. Personality Reply
    Phil, you say I’m a sandbagger, I say I’m exceedingly effective at pacing myself. So, there. As many of you know, I train presentational speaking skills. One of the topics I discuss in great detail is the importance of positive self-talk. We speak an average of 120 to 180 syllables a minute, but it’s estimated that we can process upwards of 1,000 syllables a minute; thus, this leaves much time – even when we’re talking and/or listening – for our minds to wander. We usually become more keenly aware of the self-talk when it is negative, e.g., “I am weak!” or “I’m getting destroyed!” or “I don’t hate Michael Kelley as much as I should!” Like with our interpersonal communication, we can also learn to control our INTRApersonal communication. In other words, we can learn to turn negative into positive self-talk. I keenly remember the first time I won a trail half marathon. I was in the lead pack from the start and by about the fifth mile I was eventually able to drop the 4 or 5 runners who had started with me. I began to say to myself, “It’s yours to lose, Paul. It’s yours to lose.” The word “lose” is negative. I reminded myself to change the negative to positive self-talk, and began to say to myself, “It’s yours to win, Paul. It’s yours to win.” I am confident that this helped me pick up the pace and eventually win. Long story, I know. I just didn’t want to be accused of sandbagging.
  18. Snark Bost Reply
    Pail, I only accuse you of sandbagging because I've never seen you overextend to the point of meltdown. Your times are consistently among the best in the gym and your form is usually "nice", but I wonder if you're tasting blood in your mouse on a regular basis. You've definitely been getting closer to "the wall" that I seem to hit errtime I WOD. I know you're getting closer because you're grunting more lately and you're increasingly willing to take off your shirt (despite the present state of your yoke, which I describe to strangers at the bus stop as "adorable").
  19. Adorable Yoke Reply
    Phil, I have exerted maximum effort in the past, and I have hit the ground (as opposed to the wall). Here's proof:
  20. Cliff Dyer Reply
    Wow. Tasting blood in your mouse. My cat tried to eat a baby flying squirrel last night. I guess that's similar.
  21. Mouse Bost Reply
    Cliff, @ 0:20
  22. cke aka Courtney E Reply
    Gabe Hall. You will be missed my fitness friend. Very best to you and yours.

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