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

The Quick And The Dead

Nutrition Q&A Session — TOMORROW, 12-1:30pm – FREE!

WOD for Friday 032511Click Here For Today’s Schedule
Deadlift
(Week 4 – Deload Week)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
–Rest–
21-15-9 For Time:
DB Power Cleans (35/25)
KTE

Post Deadlift Loads and Metcon Time to Comments
For the strength segment,  we are starting Week #4 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you are on week 4, note that this is a DELOAD week.  The weights are not supposed to feel heavy and you should not be training max effort.  If you’re on another week of the 531 cycle then get after it.

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts.

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th - (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&A — TOMORROW!
FREE Bailing ClassSat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 31st

10 Comments
  1. Doug Reply
    3:14 RX. Nice short day and not looking forward to finally doing the 1st Week WOD (snatch and DU).
  2. Monster Mats Reply
    3:51, Rx. Not sure if I'll redo the 1st open WOD tomorrow. Peer pressure might win.
  3. Mike K Reply
    Something fun to note: The top 30 Affiliate Teams make it to Regionals. Currently there are only 9 teams signed up in our region (we are 6th). There is a very good chance we could send a team to Regionals. This means that EVERYONE who submitted for week 1 needs to keep submitting (this especially means Lindsey, Ashley, Anna, and Meaghan), but everyone else as well.
    • Dave Reply
      Mike, I think they are having issues with the Team postings on the Games site. Not that what you said isn't true, just that it may not be as easy as it looks. I think several teams may not be getting counted as of yet
  4. Mike K Reply
    Yeah, there are a lot not being counted...but if you look at the points separating us from the last 3 spots I think we have a shot.
  5. Jamie Reply
    I'm watching the first season of Glee. So, when someone mentions sending a team to Regionals, well, I'm not thinking CrossFit.
  6. cke Reply
    I was feeling a bit blue to be missing my evening workout (knee is bugging)and then I heard a story on 91.5 by Amy S. that made me laugh. Amy’s not only a clever writer but a terrific storyteller too!
  7. lindsay hill Reply
    Mike so on my profile it says i am on the team...but then when I look at the team I am not on it...so it makes me sad... and I attempted to post a score but it wouldn't let me but then decided to redo it...
  8. Mike K Reply
    Yeah, I tried to add you and it said "Access Denied". When I click on your profile it says "Page Not Found"....???
  9. cke aka Courtney E Reply
    Yeah. I noticed you were not included in Mike's (this especially means Lindsey, Ashley, Anna, and Meaghan) post. I'll hold my comments.

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