Posts tagged press
Lunge At Him
31 day ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
TWO spots left! Details here
WOD for Thursday 052313 - Click 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
Strength:
Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
Skill:
Dips
3 sets @80% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 8 reps)
Conditioning:
5 Rounds For Time:
10 Barbell Lunges (25% of 1RM Back Squat) -5 each leg
10 Dynamic Pushups (onto 45lb plates)
Post Press Loads to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the strength segment, for the Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bench. This will keep you from working too fast. These are going to be pretty heavy.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 80% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
For the conditioning workout, set a bar with just 25% 1RM Back Squat on your back. You can take this bar from the floor…a rack is not needed. Perform your pushups with hands on the floor. At the top of each pushup, explode so that your hands land on a 45lb plate. Scale the height of the plate as necessary.
Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers
Totally Muscled
1 week ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Wednesday 051513 - Click 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
Strength:
Press
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM
Skill:
Dips
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
Conditioning:
AMRAP in 12 minutes:
3 Muscle Ups
12 Box Jumps (24/20)
24 Double Unders
Post Press Loads and Workout Rounds to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 70% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
For the conditioning workout, sub Ring Dips for Muscle Ups (3:1 ratio). Do not rebound off the ground on your box jumps. This poses potential danger for your Achilles tendon(s). Sub parallette jumps for DUs.
MOBILITY WORKOUT tonight at 5:30pm!
Hero Tuesday
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Tuesday 050713 - Click 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
Strength:
Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Skill:
Dips
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Conditioning:
“DT”
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk
Time Cap: 20 minutes
Post Press Loads and Workout Time to Comments
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 70% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
This is a CrossFit Hero WOD. We’re putting a 20 minute time cap on it today. You are using the same load for all three movements. Try to complete each round without putting the bar done. Obviously, each time you put it down you’re creating more work for yourself.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Iceland Annie takes on “DT”
Farewell Tour
3 weeks ago
WOD for Monday 042913 - Click 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:
Dips
3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Strength:
Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
15-12-9 Reps For Time:
Kettlebell Swings (70/52)
Toes To Bar
Time Cap: 6 minutes
Post Press Loads and Workout Rounds to Comments
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
For the strength segment, you will establish a 1RM Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, work with a partner and alternate rounds. 20m is the equivalent of 10 lengthwise mat lengths or 15 widthwise mat lengths. Working with one arm at a time is going to really challenge your midline stabilization!
ENDURANCE WORKOUT tonight at 6pm!
American KB Swing with Jeff Martone
Beam Me Up, Scottie
1 month ago
We are considering an in house, CFD athletes only, weightlifting meet on a Saturday in early June. This meet would be competed in pounds and the general rules of the Snatch and Clean and Jerk would apply. No singlets required! There will be no weight classes and winners will be determined based on Sinclair Total.
Would you participate? Please post to comments
WOD for Friday 041913 - Click 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
Strength:
Press
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Skill:
Dips
Test for 1 set max (no more than 3 attempts)
Conditioning:
3 Rounds of 6 reps each:
Straight-leg Deadlifts (95/65)
Kirk Shrugs (see video below)
Hang Power Clean
Push Press
Bent-over Rows (video)
Sumo Deadlift High Pull
10 burpee penalty every time you put barbell down during a round
Rest 1 minute between rounds
Time Cap= 12 minutes including the rest periods
Post Dips Total, Press Loads, and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the strength segment, for the Press follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy.
Then, you will establish a max set of Ring dips. These are to be done AFTER the Presses today. Take no more than three attempts to do it. Full extension at the bottom and chin over the bar on top. If you don’t have ring dips, use the following scaling sequence and determine the same: pushups – ring pushups – bar dips – ring dips.
For the conditioning workout, you are using one loaded bar for each movement. Every time you set the barbell down before the end of a round count a penalty of 10 burpees (to be completed in total at the end of the WOD).
ENDURANCE WORKOUT tonight at 6pm!
Kirk Shrugs
Hard Pressed
1 month ago
WOD for Thursday 041113 - Click 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
Strength:
Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 @85% 1RM
Skill:
Dips
5 sets @80% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 8 reps)
Conditioning:
AMRAP in 10 minutes:
Run 200m
15 DB Push Press (40/25)
Post Press Loads and Workout Rounds to Comments
For the strength segment, for the Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be pretty heavy.
For the skill work, which follows the strength segment today, perform 5 sets of Ring Dips. Determine the number of reps for each round by taking 80% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups, Ring Pushups, Bar Dips, Ring Dips.
For the conditioning workout, make sure you do Push Press, not Push Jerks…no rebend of the knees when you lockout overhead.
CF Open WOD 13.4
1 month ago
CF Open WOD 13.4 TODAY from 9-11am!
Come check out the Verizon Team Penske No. 12 IndyCar in our parking lot today from 9am-1pm!
WOD for Saturday 033013 - Click Here For Today’s Schedule
CF Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post Score to Comments
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
COMMUNITY WORKOUT today at 11am! Bring your friends!
Workout 13.4 Movement Standards
