Tag Team Endurance
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WOD for Tuesday 030910 – Click Here For Today’s Schedule
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
Row 250m
Run 200m
Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training. You should generally not be failing on any set except maybe your last one of the day. If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day.
This Metcon WOD will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed 1000 meters and run 800 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.
EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th
Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)
We need smelling salts!
March 8th, 2010 at 11:38 PM
Dave,
Thanks for the WOD last week. I’m going to try to get up in the AM and make it in for a WOD. This weekend was awesome.. I’m sending Kaitlin at CFE an email with your request tonight!!!
Chat soon1
March 9th, 2010 at 9:42 AM
Time for another beer?
A glass of wine?
A bit of bubbly?
(girls only
)
http://www.cnn.com/2010/HEALTH/03/08/women.drink.weight/index.html
March 9th, 2010 at 11:09 AM
Are you sure those were smelling salts? Just sayin’
March 9th, 2010 at 2:18 PM
365 x 5 on dead lifts for 5th set…that was only 20# off pr so i went for it….hit 435 for a 50# PR. Heres to more than 4 hours of sleep, makes you lift more apparently! Our team rocked 21.38 for the wod….it was a fantabulous day
March 9th, 2010 at 6:45 PM
Sorry I missed it today. I Decided to bike commute for the first time today and got lost on Cornwallis on my way home.
March 9th, 2010 at 7:17 PM
I jumped in on the WOD w/the 11:30 class. I even brought the rowers outside so we could do the whole WOD out in the sun. It was sooo pretty! I don’t remember our group’s time… 23:16 maybe??? That could be way off. Fun WOD. Nice change of pace. Everyone pushed really hard. I love doing team WODs.
March 9th, 2010 at 9:36 PM
Great work to everyone tonight!
Welcome to our newest Foundations athletes…Tammy, John, Will, and Violet! Great job with 10 minute “Cindy”!
March 9th, 2010 at 9:37 PM
We just opened one more spot for the morning Beast Skills Seminar on Saturday! email me if you want it: dave@crossfitdurham.com
March 9th, 2010 at 11:16 PM
I guess it was just me, but I thought this was terrible. I haven’t wanted to quit during a WOD since, well I can’t remember, but this one after round 2 I think I wanted to quit. No, I know I wanted to quit. But I couldn’t let Sarah down.
I think this on top of the “warm up” Allison had us do + the deadlifts left Melinda a wet noodle. I think I even forgot my name and got a little weird when I was leaving. Ask Allison – I think I scared her a little. Sorry Allison.
Anywho – I like these team WODs. Everyone cheered for the slowest and fastest – it just didn’t matter.
P.S. I started the day doing a handstand today. I swear this makes my day better.
March 10th, 2010 at 1:27 PM
I like team wods too