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

Skin The CrossFitters

Thanks to everyone who came out to the Potluck yesterday!

New Bootcamps begin next Monday!  Still some spots Available! 

More info here

 

WOD for Monday 081511Click Here For Today’s Schedule
Skin The “CrossFitters”
Beginners – practice for 15 minutes
Intermediate – 5 sets of 3 strict reps without coming off the rings
–Rest–
4 Rounds For Max Reps:
30 seconds – One Arm KB Snatch Right (52/35)
Rest 30 seconds
30 seconds – One Arm KB Snatch Left (52/35)
Rest 30 seconds
30 seconds – Supine Ring Row
Rest 30 seconds
30 seconds – KB Thrusters (52/35)
Rest 30 seconds

Post Reps to Comments
For the skill segment, work on strict Skin The CrossFitters (aka, skin the cats).  If you can already do them then work on sets of 2 and 3 without dropping off the rings. 

For the conditioning workout, use the same KB load for the entire workout. 

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Upcoming Bootcamps Beginning 8/22!
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)

If Only We’d All Started This Young

2 Comments
  1. T-roie Reply
    Did 6am strength with Stew. back squats 3x5 215#...deads 1x5 315#...flat bench 3x5 185#...weighted pullups 5x25#; 3,1,1x35#; 2,1,1,1x45#. Great company and food at the potluck! Thanks Dave and everyone that contributed! See yall for a metcon tomorrow 615am.
    • Dave Reply
      Tomorrow night, Bull City Running Company is hosting a presentation/discussion at our store on VESPA. Details are below. Across the country, a lot of Crossfit folks are using this product, especially those that try and stick to a mostly paleo diet. VESPA’s main ingredient is a natural amino acid complex (in a naturally occurring peptide) derived from the Asian Mandarin Wasp and works by shifting the muscles to metabolize a higher level of fat during physical activity thus stabilizing and conserving glycogen. More info here: http://www.vespapower.com/How-it-Works_ep_7.html Conventional wisdom about sports “nutrition” for the past 30 years has centered around carbohydrates including “carb-loading” and “glycgen replenishment”. Join us for a presentation and discussion on VESPA. This presentation is centered around the alternative hypothesis that ” Fat is Your Fuel” (i.e. the human body is basically made to burn fats, not glucose as the primary and preferred energy & metabolic source). Peter Defty will offer information from cutting edge research on diet and nutrition as well as discuss the proper use of VESPA All-Natural Amino Acid Supplement to optimize energy and performance. This event is free. Please RSVP to bullcityrunning@gmail.com

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