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

Swinging Like A Rusty Gate

Great job to everyone who competed in CF Open Workout 13.1! 

Looking forward to another one this week!

WOD for Monday 031113Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round

Strength:
Clean
Singles @60-70-75-85-90-95% 1RM
Establish 1RM (no more than 5 attempts)

Conditioning:
3 Rounds For Time:
Run 200m
10 Burpees
10 Ball slams (40/30)

Time Cap: 6 minutes

Post Each Workout Round Time to Comments
Complete the CF Warmup for 3 rounds before class begins.  During the skill segment, you are working solely on the SWING of the kipping pullup.  For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest.  Three times through this will constitute 1 round.  At the end of each round rest 30 seconds.  Perform 5 total rounds.   

For the strength segment, you will establish a 1RM Clean for the day.  Perform single reps at the percentages posted up to 95% and then take 4-5 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the conditioning workout, you have no more than 6 minutes to complete the entire work.  Go full out from the get go.  There’s no time to rest!

ENDURANCE WORKOUT tonight at 6pm!

Coach Pendlay on the Clean

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

3 Comments
  1. Paul K Reply
    Kipping Practice (aka "the callous building session") went well. Felt like I could stay in control of the swings pretty well today. Cleans -- only got up to 85% of 1RM (170#) today. Got it once, then tried to improve the form and missed 3 straight. Not too worried about it today. 13.1 on Saturday meant that I didn't get the normal 2 days of rest that I'm accustomed to on a weekend. I can accept that I wasn't as strong today as I normally feel on Mondays. METCON -- Loved this one, even if I didn't get it in under the cap Used a 30# Slam ball and finished 2RDs + 7 burpees. Took a brief breather at the 6 min mark to note what I'd finished, then went on to complete the last round.
    • Dave Reply
      Clean PR tonight - 195lbs. I can do more if I can just get under the bar. Standing up was pretty easy.
  2. Paul K Reply
    Congratulations, Dave! That's awesome!

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