To The Max

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
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 Tuesday 012610 – Click Here For Today’s Schedule
Deadlifts
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
3 Rounds For Max Reps:
60 seconds KB Swings (52/35)
30 seconds Rest
60 seconds Wall Ball (20/12)
30 seconds Rest
60 seconds Push Press (use 40% 1RM)
30 seconds Rest
60 seconds Abmat Situps (anchored)
30 seconds Rest

Post Loads and Number of Reps Completed to Comments
Loads should be scaled as necessary to allow for proper movement execution and to maximize power output and intensity.

*SURVEY QUESTION OF THE DAY*
What’s your favorite cheat meal? Post answer to comments.

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

Upcoming FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Comments (46)

#1 written by Ashley D 2 years ago

a milk shake from chick-fil-a (any flavor, but their seasonal flavors are the best) and a peanut butter and jelly sandwich. annnnnnd the peanut butter and jelly is best when mixed together in bowl, not spread on the sandwich separately. now i’m really excited for my next cheat day!
#2 written by Sara C 2 years ago

rare steak, gooey caramel brownies, and whiskey straight up….

though I should note, on principle, that I don’t believe in “cheat” days. That would imply there is something wrong in eating the above meal, and that is irrefutably false .

Instead of ‘cheat’ days and ‘diet’ days, I stick with the below guideline:

Eat well, eat hungry, exercise more.
#3 written by Matt H 2 years ago

Extra Large papa johns pizza with bacon, ham, chicken,extra cheese and sauce and 32 ounces of Mello Yello finished off with a pint of ben and Jerry’s (Phish Food)…..I’ll finish it in one sitting too…its kind of disgusting to see. My diet is by far my weakest point, if I could refine that then I would probably be able to kick some ass….o well
#4 written by Mitchell Devastation 2 years ago

Two Chedder style burgers from Cookout accompanied by an Oreo shake, and as much food from Taco Bell as I can fit in my passenger seat. Stop by the grocery store on the way home, grab some Ben and Jerry’s (Americone Dream). Then, take it all home and bury myself in a pile of food on the sofa while watching random terrible movies.
#5 written by Shane F 2 years ago

Cookout Oreo Shake.
#6 written by Dave 2 years ago

what’s this Cookout?
#7 written by Naomi 2 years ago

Beer, tequila, pizza, nachos. Then, whatever I eat the next day to kill the hangover. No good comes of this.
#8 written by john hill 2 years ago

12 oz ribeye. Oreoe shake. Broccoli. Birthday cake. I know broccoli isn’t cheating but it would take 12 cups to even out the carbs/proteins for The Zone.
#9 written by Gwen 2 years ago

Closing down Cosmic Cantina with quesadillas and margarita pitchers, followed by a mint oreo Cookout milkshake. Ga-ross after the fact, but amazing at the time.

Dave, you need to experience Cookout (Hillsborough Road), but to me it’s only worth it after midnight, which makes it even more gloriously disgusting.
#10 written by Tom 2 years ago

Lou Malnati’s Chicago Deep Dish Pizza: http://www.tastesofchicago.com/category/Lou_Malnatis_4_Pizzas_Value

Unfortunatley, I now have a nutritionist who is 4’10″ of pure evil furry and I’m scared of here. So until I’m done fighting, I don’t see me calling 1-800-Lou-ToGo anytime soon.
#11 written by Tom 2 years ago

Fury not furry, she’s short not fluffy, my bad Cole!
#12 written by Nemo 2 years ago

2 full racks of ribs with extra BBQ sauce. I’m a little guy, but I can eat… lol
#13 written by lindsay hill 2 years ago

my husband would say a vegetable as a cheat meal…we were just talking last night about how crossfit is a blessing for me, cause i think about food like a non-fit person. 30 rock had a joke about a pocket deep frier, and i mentioned that i would love one, just for quick peanut butter and jellies year round…

i prefer to cheat on the salty gloriousness of fries, preferably the waffle kind from chik-fil-a, though i do enjoy a good cupcake, or doughnut. i also cannot resist good new york pizza, so i don’t really have a problem with that here.
#14 written by Allison B 2 years ago

CHEESEBURGER! Apparently, my new favorite is 5 guys. I blame Bea, Rich, Sarah, and Becky for this development.

Unfortunately, I now have the same nutritionist as Tom and she’s scary as shit. So, I don’t do a lot of cheating.

Like Ashley, I’m training for the sectional so doing a bit of deviation from the programmed wods. Today was OHS. Sets of 5 at 75 lbs and then a set of 10 at 65 lbs. Metcon was: 12 min AMRAP of box jumps, DB push presses and double unders. Got 11 1/3 rounds.

So good to see people posting again!
#15 written by Doug 2 years ago

Make your own milkshake is where it is at… Chocolate ice cream (full fat), whole milk, peanut butter (smooth, not chunky) and bananas. Those are soooooo good and about 8 zillion calories but always worth it. But that is dessert, start the meal off with stuffed pork chops and cheese mashed potatoes and now we are talking.

In an effort to also talk about the WOD, I skipped deadlifts and did the back squats that i missed yesterday as no back squats for me for 2 weeks. Got through 295 reps on the WOD, 80 lbs on the push press which might have been a bit too much. Coming from the wall balls to the push press had my shoulders cooked and useless by the last round.
#16 written by Landy 2 years ago

Bojangles fries or tots from Dains. oh my heaven.

but i’m not really much of a subscriber to the cheat meal either. i’m more of an everything in moderation kinda gal. if i go nuts on some tots, i eat more veggies the next day to make up for it.

and apparently the key to getting people to post is to ask about junk food.
#17 written by Dave 2 years ago

good observation, Landy. tomorrow’s question will be about favorite desserts
#18 written by Ollie 2 years ago

Maggianos family style. Any dish. Followed up by cheesecake factory dessert, then a movie to digest. Preferably lots of gore so my body can process the food quickly enough to hit a late night pops back door pizza and chocolate lava cake…..and some fish oil. Then wake up and read Greg ryan’s how to get ripped while studying.
#19 written by Dave P 2 years ago

1/2 lb. hamburger steak sandwich + fries from Char-Grill.
#20 written by Holly B 2 years ago

This is making me hungry…
I think it would have to be a parker and otis pimento cheese sandwich, and then anything peanut butter for dessert: peanut butter pie, peanut butter cookies, peanut butter gooey butter cake, you get the picture.
#21 written by Jack W. 2 years ago

Bread….and pasta….and cheese.
#22 written by Naomi 2 years ago

Second ever Rx WOD, 55# on the push press segment. 234 reps. Not as many reps as a lot of folks, but I’m happy to be Rx for a change.

Off to eat salmon and broccoli. Yum.
#23 written by Thomas 2 years ago

Dave,
If there is enough interest, I would be happy to offer an all day seminar on how to cheat on diets.
#24 written by Sara C 2 years ago

Congrats on the RX Naomi

Also, should you need an assistant for the cheating seminar, I will be more than happy to volunteer…perhaps bring in some not-so zone friendly desserts to demonstrate with?
#25 written by Thomas 2 years ago

Very nice. We could call it “Feast Skills”
#26 written by Ashley D 2 years ago

Dave – “What’s this Cookout?” Is that for real. If so you need to rush out to one ASAP.

Didn’t do a WOD today. Feeling a bit off so I’ve decided to do Filthy Fifty on Thurs instead of taking that as my usual rest day. I did work on Split Jerks though w/Allison watching my form. Need my lifting shoes to get here quickly.

Mmmmmm…. Feast Skills. I’d be all over that.
#27 written by Naomi 2 years ago

I can demo drinking for time in the cheating seminar.
#28 written by Charlie 2 years ago

Cheats?
Sunrise biscuit kitchen chicken biscuit
Potato chips
Dry roasted peanuts

WOD today?
337
RX
That said, I didn’t know what my 1 rep max was on the press so I did 65#. Pretty glad I didn’t do much more considering that my reps plummeted from round 1 to round 2 on that one.
#29 written by Charlie 2 years ago

PS.

Keep in mind that I’m a chef so most of what you all call cheats, I call dinner.
#30 written by Greg 2 years ago

I second Landy’s Bojangles and Tom’s suggestion for a Feast Skills seminar or….GOBAD (Gallon of Beer a Day)!
#31 written by Ashley D 2 years ago

I vote to plan a night where we all go eat somewhere together. Food is good.
#32 written by Mark 2 years ago

My favorite “cheat” meal? That would have to be risotto.

Also, on the topic of burgers, which are primarily meat, hence not cheating, Five Guys, Cookout, and Char Grill are all good. I recommend the OnlyBurger truck to you Durhamites. Follow them on Twitter, Facebook, or their Web site to find out where they are.

PS – Great WOD today up here ar CrossFit Albany. I kicked some Front Squats before getting kicked by 10 rounds for time of 10 pull-ups and 10 wall balls.
#33 written by Naomi 2 years ago

I can totally get behind GOBAD (which partially explains why I’m chronically 40 pounds overweight, lol).

I second Ashley’s fabulous suggestion. Chamas, anyone?
#34 written by Ashley D 2 years ago

that place sounds really good, but isn’t it pretty expensive? i’ve never been there, but most of the brazilian steakhouses are, so i’m just guessing.
#35 written by Naomi 2 years ago

Yeah, it costs a few bucks, but you won’t need to eat for about a week afterward.
#36 written by Sara C 2 years ago

Wowzer tonight’s WOD was fun/challenging –

Deadlifts ended with 1 at 195, 4 at 185.

Congrats to Lindsay, who kicked deadlift ass tonight.

Wod, Rx, 375 reps.
#37 written by Phillip B 2 years ago

WOD: low 300s, heavily scaled to keep intensity up throughout the workout.
Deadlifts tonight ended at 195. That’s a 5 rep PR for me.

I love a chicken sammich from Cookout. In the summer months you can get a watermelon shake from there. Sounds nasty, but it’s amazing.
#38 written by Matt H 2 years ago

295 x 5 for deadlifts…backed off the weight because my back has been weird lately. 338? for wod (75# for press)…my shoulders were smoked before today for some reason
#39 written by Patrick 2 years ago

Great job tonight everyone especially Sara c. who crushed it with that huge number.

WOD done at 105 push press and 55# kb 365 reps.
Deadlift 320# 5 reps.

Again great job tonight everyone moving through the WOD with great intensity.

Keep the posts going it is great to have all the conversation and support for each other.
#40 written by Lei 2 years ago

Approx $10 worth of Tbell (fresco cause it’s healthy duh) followed by Ben & Jerry’s (PB cup & half baked).

PS My friends and I used to do the Denny’s Lumberjack Slam for time. This was years BEFORE crossfit…true story. We hit this WOD regularly on ‘recovery’ days. I still recall a PR of 4:33
#41 written by Dave 2 years ago

Awesome turnout across the board today! Everyone must really like deadlifts

Looking forward to some serious cleans tomorrow!
#42 written by Ashley D 2 years ago

so, seriously? is no one else other than naomi up for a crossfit dinner? i’m all for keeping it low-key and inexpensive.
#43 written by Melinda 2 years ago

Holy hannah there are alot of comments.

I’m pretty happy with my WOD today. I had no concept of my 1 max PP, so I went with 33. That was too light, but tough none the less. 320 overall (rx) – tee hee hee yay me.

Ashley – it has been my experience that restaurants don’t know what to do with a gaggle of crossfitters. Especially after a WOD. And even more so if they serve beer.

P.S. Dave for the record, I hate deadlifts.

P.S.S. Clearly I must find this cook out and order a shake pronto.
#44 written by Gwen 2 years ago

Ashley, I’m so there!

A big thanks to Sara C. for making me deadlift more than I thought I could tonight.

I agree–fun WOD.
#45 written by Ashley D 2 years ago

the gym i just left had crossfitters who went out to eat together all the time. there was always a big group of us after a wod. i just thought it would be fun.
#46 written by Sara C 2 years ago

I think dinner could definitely work. I spent the last 4 years eating with groups of 40 hungry girls after workouts, and restaurants always figured it out (though sometimes its nice to call ahead).

I would say Thu/weekend nights are best, pick a restaurant (low key and inexpensive) post it up here a few days beforehand, and sounds like fun .

Dain’s is always great, though smaller.
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