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

Run, Swing, Run

Check out “Bailing Class” on Saturday, March 12th

and

Nutrition Guide Rollout and Q&A on Saturday, March 26th!

WOD for Friday 030411 – Click Here For Today’s Schedule 
Bench Press
Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @ 65%, 75%, max reps @ 85% “working 1RM”

  –Rest–
For Time:
Run 400m
100 KB Swings (52/35)
Run 400m

Post Bench Press Loads and Time to Comments
For the strength segment,  we are beginning a Wendler 5-3-1 Program (more details below).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  Note that the final set of the day is for Max Reps.    

For the Metcon, attempt to do the KB Swings unbroken. 

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts! 

Upcoming Bootcamps Starting March 7th  
CrossFit Bootcamp - (M/W/F @6:15am)

CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm)
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Bailing Seminar – Sat, March 12th
Z-Fit Joint Mobility Seminar – Sat, March 19th
Nutrition Guide Rollout and Q&A – Sat, March 26th

*PLEASE READ*
Some notes on our new strength cycle based on Wendler’s 5-3-1 protocol:
For the next four weeks, at least, we will be doing four main movements in our strength training program: Back Squat, Deadlift, Press, and Bench Press. We will incorporate full Snatches and Cleans on Deadlift days.  This does not mean that we won’t be doing any other weightlifting movements. This just means that the strength portion of our programming will be very simplified and very effective at making you stronger. If there is anyone who wants to argue that only doing these movements will not make you stronger, feel free to send me an email and I’ll forward you the addresses of some other gyms in the area…LOL.

We will continue to follow what amounts to an 8 day strength training cycle:  Day 1 Press, Day 2 Deadlifts, Days 3/4 Gymnastics and Skills, Day 5 Bench Press, Day 6 Back Squat, and Days 7/8 Gymnastics and Skills.  

All the barbell strength days will involve some math, so bring a calculator, or, better yet, pick up one of the new WOD Books.  The program is based on your “working 1RM”, which is actually 90% of your last max effort single lift. If you squat 300#, ou will base the whole month’s numbers off 90% of that: 270#.

This is a four week cycle. The first week you lift 3 sets of 5 reps. The second week you lift 3 sets of 3 reps. Third week is 1 set 5 reps/1 set 3 reps/1 set 1 rep. Fourth week is a deloading week of 3 sets at 5 reps light loading. All the sets work on precentages of the working 1RM number.  It’s all much easier than it sounds and the Coaches will help you!  It is important that you keep your journal!  

Here’s answers to some of the basic questions some of you may have:

What if I miss a day or only work out two or three times a week?  

Since we are only lifting heavy 4 days a week, feel free to make up a day that you miss during the gymnastics strength or skill time on another day.

What if I miss an attempt at a certain prescribed load?  

Monitor your lifting. You shouldn’t really be failing and if you are your working 1RM may be too ambitious.  If you can’t hit the percentage load increases regularly, we can make smaller poundage increases.

What weight will I use after a four week cycle is up?

Every month, you will add 5# to the upper body working 1RM load and 10# to the lower body working 1RM load from the previous month. Once you can’t get through the cycle, we will do a deload week and determine your new one rep max.

What if I don’t know what my one rep max is?

New members may not know there 1RM.  You can follow this protocol to determine one rep max. For the rest of you who don’t know your one rep max, you can use this technique without hitting a max effort:

Estimate your 1RM for the lift.
• Take 80% of your supposed max and perform as many reps as possible.
• Plug the reps and the weight into this formula to get your estimated 1RM:

Weight x Reps x .0333 + Weight = Estimated 1RM

This may all seem a little crazy at first, but change is good, and this change will serve two purposes: simplifying the strength session and making you all stronger. 

If you have questions, please post them to comments so I can answer them for everyone to see. 

Check out this link as well for more info on Wendler 5/3/1:  http://theswole.com/swole/531-jim-wendlers-theory-of-strength/

10 Comments
  1. Cliff Dyer Reply
    Well that was grueling. 7:27. Also, 145lb x 11 reps on bench press.
  2. Cliff Dyer Reply
    If you guys haven't seen it yet, this video of Mike Burgener and Kendrick Farris critiquing some competition lifts is pretty cool. http://journal.crossfit.com/2010/10/usaw-burg-kendrick.tpl Links to the video are on the right. (12 min) Very informative. I'd been watching videos of world champion lifters, and I can't tell the difference between a good lift and a bad one at that level. In this one, though, I can see mistakes that I can relate to my own lifting, so the critiques are really pretty helpful.
  3. Ashley D Reply
    the wod was tougher than i expected. 6:48. RX was going for unbroken KB swings, but didn't happen. had to stop at 73... dang it. i'm exhausted from being up late last night and then coaching all morning. i'm gonna take a really long nap and then come back this evening for another short wod. that's the plan at least, i very easily could sleep through the night.
  4. Ashley D Reply
    correction... time was 6:38. i'm super tired.
  5. Cliff Dyer Reply
    Maybe my time was 7:37, then. Pretty sure I started 1 minute before Ashley, and finished 2 seconds before her.
  6. Brad Reply
    Boo-hoo, I'm tired Ashley who smoked Brad's time by almost 3 minutes, correction almost 3 minutes 10 seconds :) One day I may be half as awesome as Ashley. Thanks for setting the bar high. 8:51 on the WOD, with rowing instead of running.
  7. Jonathan "broken" Johnson Reply
    78 unbroken is pretty beastly.
  8. Cliff Dyer Reply
    Indeed. I got 42 unbroken, then dropped from 52# to 44#, and still broke up the rest of them.
  9. Ashley D Reply
    cliff, i do know that you finished a couple of seconds before me, but i don't know my exact time, so perhaps you're right??? my comment ame across wrong in print... 73 isn't a bad job. i was just aiming for unbroken. you guys are awesome. :) and brad, don't forget, you also rowed. i'm almost the slowest rower in all of NC (per the NC fitness challenge), so i'd probably still be on that stupid thing. ewwwwwww. i hate rowing.
  10. Cliff D Reply
    Nah. I didn't take it that way. I just meant to say that whether or not you got all 100, you were rocking it like a beast, getting 73 unbroken! Nice work. Glad to finally get to work out with you, coach. I knew you were breathing down my neck on that run though, which helped me kick it into high gear at the end. That, and Doug hollering at me to lay it all out.

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