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

Them's Fightin Words!

*ATHLETE ANNOUNCEMENT*
Starting today and running through the end of February 2010,
all athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
 will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

 WOD for Thursday 012110 – Click Here For Today’s Schedule
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post Total Number of Reps to Comments
This is a CrossFit Benchmark WOD.  Consider scaling the Push Press load to 40% of your 1RM to maximize power output and intensity.      

*SURVEY QUESTION OF THE DAY*
Are you planning to compete in the 2010 CrossFit Games Sectionals on March 6/7th?  Post answer to comments.

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – February 21st
Gymnastics Seminar with Beast Skills – March 13th
Durham Indoor Rowing Trials – March 20th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)

18 Comments
  1. Allison B Reply
    I know Ashley and I are competing. Who else is in? Come on guys... we need company!
  2. Ashley D Reply
    We will need company! My stomach hurts just thinking about it. >sigh<
  3. Naomi Reply
    Can I get back credit for the three I already referred to bootcamp? ;)
  4. Sara C Reply
    Would I be correct in saying that the standard women's weight is 14lb medicine ball/ 55lb push press/SDHP?
  5. Shane F Reply
    Sara, You are correct reference the women's weights. I don't believe we have any 14# balls so we normally use 12# at CFD for Rx. Great job 6:15ers!
  6. Shane F Reply
    I'll compete in the Sectionals if my shin splints are better. I currently can't run past 100m without major pain. I've been a regular runner since 1993 and have never had issues with this. Not sure what the fix is.
  7. Jeff Reply
    Shane - New shoes made no difference? Have you decreased mileage recently?
  8. Shane F Reply
    Jeff, New shoes no difference yet. Decreased a lot of mileage since December. Maybe too much??
  9. Jeff Reply
    I guess that seems like the best answer, but it's not like you've quit running or working out all of the sudden. I know Greg and Doug both have serious running backgrounds - I wonder what they think?
  10. Doug Reply
    Shin splints are a little bit of an anomaly. First and foremost, make sure it isn't a stress fracture. Many times shin splints are what we think/hope we have when what is more likely a stress fracture in either your tibia or fibula. Most doctors will say "stop running until it gets better" and we all know that isn't the answer we want to hear. Fighting through the pain will do damage, so that isn't the best course of action either. In HS one of my running buddies had a nasty case of shin splints and his doctor told him to spell out the alphabet with his foot, and really overexagerate the motion. His thinking was that this will help stretch the space between your tib and fib bones, as well as the surrounding connective tissue, where shin splints originate. A lot of times shin splints are simply your lower leg muscles not being flexible, and in turn, you start to tear connective tissue. quick google search brought up this article which should answer a lot of your questions, but it is worth seeing a DR and getting Xrays if the pain continues. http://www.thestretchinghandbook.com/archives/shin-splints.php There are also a few really fantastic running shoe stores in the area, in Chapel Hill/Carborro: Fleet Feet, and in Durham: 9th Street Active Feet. Shoe stores like this encourage you to bring your old running shoes in as they can see what your feet are doing from the wear patterns, but they will also watch you walk and run so they can help you buy a shoe that will better fit your running style (problems). You might be wearing the wrong type of shoe, and that will certainly not help your cause (pronation, supanation, heel striker, etc)
  11. Ashley D Reply
    i love doug. he always has the coolest answers. :)
  12. Shane F Reply
    Thanks Doug! I didn't mention that the issue is with both shins and you can visibly see where the pain is coming from. After running just over two minutes (when the pain starts) you can see knots (squishy to the touch, and feel like there are actual holes underneath them that go deeper than the surrounding muscle) forming under the skin and also a tendon (or something) protruding from my outer left leg a few inches above my ankle. Each of these corresponds with the points of pain. I went to Inside Out (Running store in Cary) and they did all the above for me. Maybe I just need to break down and see a doc but I feel he will just say "don't do anything." My whining is making me feel like my 5 year old daughter. Sorry to bleed and cry all over the comments page.
    • Dave Reply
      Shane, have you spoken to Stew about this?
      • Dave Reply
        you can also try ice massage on them post-wod or before going to bed.
  13. Shane F Reply
    I planned on calling Stew today. Thanks for all the help / concern.
    • Dave Reply
      on another note, serious FGB scores so far this morning! great job to everyone!!
  14. Mark Reply
    Hi Shane, I dealt with patellar tendonitis for years as a runner and triathlete. Eventually I found Dr. Blake Boggess at Duke Sports Medicine. He is a former D1 runner and has a great understanding of running injuries and treatment. Mark
  15. Shane F Reply
    Thanks Mark, I'm going to try to get a referral with Dr Boggess.

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