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

Squat Cleaned

Fifth Ape Seminar – February 5th! 

Durham Indoor Rowing Trials – February 27th!

WOD for Saturday 011511  – Click Here For Today’s Schedule 
Squat Clean
Determine New 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
–Rest–
5 Rounds For Time:

10 Wall Ball (20/12)
10 KTE
20 Box Jumps (24/20)

Post Clean Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM.  Cleans should be received in a full front squat.

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting January 25th - (Tues/Thurs @7pm)
Starting February 15th - (Tues/Thurs @7pm)
Starting March 8th - (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar - Saturday, February 5
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th

One of a kind!

16 Comments
  1. Mats Reply
    I used my new lifting shoes for the first time today, and what a difference they made! There were a few times where I would have had to dump the bar if I hadn't been wearing my lifting shoes. I crushed my old 1RM clean of 160 lb with a 180 lb clean. 8:46, Rx on the metcon. My wall balls have been getting a lot better lately.
  2. doug Reply
    I asked Rich how close I was to Mats' time with about 10 jumps to go, and he said not to bother. Ridiculous time there Mats! 9:43 RX for the Metcon. Got close to my old 1 rep max, 210 on the clean. Shayne, Gabe and I thought it was a wonderful idea to wait about 15 minutes and hit Fran up as a second WOD. Terrible idea. 7:29RX for Fran.
  3. Phil Bost Reply
    Monster Mats, you should think seriously about competing next month. There will be awards for weight classes and another for who's strongest, pound for pound. I see no reason why you couldn't take both.
  4. Mats Reply
    Phil, I haven't decided if I'm going to compete yet. My split jerk needs some work and I want to see how my snatch feels with the new lifting shoes. I'll have it figured out before the registration fee goes up in mid-Feb. Is there any chance we can get enough people for a CFD team?
  5. Phil Bost Reply
    I hadn't thought about that. We should!
  6. Phil Bost Reply
    "The Team Competition will be contested with teams of up to eight men or up to seven women (there are no co-ed teams)." According to this wording, it seems like we can form a team even if 1) we can't populate every weight class and/or 2) have less than eight people.
  7. Mats Reply
    I was just looking at that too, Phil. It doesn't seem like we need to fill every weight class, but we can't have more than two people in a given weight class. The team score is the average score of all team members. If I compete, I'm hoping to just make it into the 136 lb weight class.
  8. Gabe Reply
    12.42 Rx for the WOD did Fran right after with Doug and Shayne and got absolutely dominated from the first thruster to the last pullup..8.20 rx i believe..You know its a rough wod when you cant perform natural body movements that require no thought process such as opening your eyes..
  9. Phil Bost Reply
    Same here for the 169 weight class, although I've been gaining weight again lately, so we'll see how that goes. Really not interesting in cutting weight.
  10. Mike K Reply
    Still trying to decide if I want to enter...I'm sitting at about 176 right now and have no intention of losing weight, but I'd prob. get dominated in the 85kg class...hmmm decisions, decisions.
  11. Phil Bost Reply
    Mike, I hear you, but that's no reason not to compete. Besides, I'll likely lift in the 85kg class, and I'm sure you can out-lift me. At least you won't be in last place!
  12. Mike K Reply
    I'm going to start following Mike's Gym this week and throwing in 2-3 MetCon's...I'm planning to decide right before the early registration is over.
  13. Phil Bost Reply
    Read about that on your blogz. I'm two weeks into Glenn Pendlay's beginner's template. ( http://goo.gl/7uMEP ) Hopefully we'll run into each other and can compare notes on the different programs and maybe even talk some smack about Paul Potorti.
  14. Mike K Reply
    Sounds good...I loathe Paul Potorti.
  15. Michael's boyfriend, Paul Reply
    Michael, turn off your autocorrect. We ALL know you meant "love". I detest & abhor Michael Kelley.
  16. Ashley D Reply
    I'm planning on competing next month and dropping 6 pounds to compete in the 58kg weight class. This is assuming that my shoulder heals in time, which I'm expecting it to. Still need to register and order a singlet.

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

12,934 Spam Comments Blocked so far by Spam Free Wordpress

captcha *