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

Toes In The Water

The gym will be open on Thanksgiving Day for a team WOD at 9am!
There will be WODs on Friday at 10 and 11am only!

WOD for Tuesday 112310 — – Click Here For Today’s Schedule 
Snatch

15×1
–Rest–
5 Rounds For Time:
5 Deadlifts (75% 1RM)
10 Toes To Bar

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do 15 Snatches.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Snatch should be received in a full overhead squat.    

For the Metcon, use the Deadlift % to maximize power output and intensity.        

*SURVEY QUESTION OF THE DAY*
We’re starting to plan our special events/seminars for 2011.  What/who would you like to see?  Post answer to comments

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011

13 Comments
  1. Dave Reply
    Hey Everyone I posted volunteer sign ups for the Carolina Fitness Challenge on the whiteboard. I know lot of you have already sent me emeails about helping out that day. The sheets are broken down into time slots and tasks. Feel free to sign up for multiple things....and THANK YOU, THANK YOU, THANK YOU for any help you're able to give! Should be a great event. We expect nearly 400 people!! And it will be a huge boost for our Community!
  2. Doug Reply
    6:20 RX (275 #) Felt pretty good, did round my back a little towards the end, but was able to do all 5 rounds unbroken on both the T2Bar and the DL. Could have possibly gone a little heavier, but probably at the expense of speed. Really looking forward to the team WOD on Thursday, these are always a ton of fun. EVERYONE should try and make it to the gym at 9!
  3. erin a Reply
    So, my good friend Erin from Winston-Salem stopped in for the 11:30. Her comments: "Ashley is amazing!" and "Your pull up bar is way too big for me to hold on to, how do you do pull ups?" True, and true.
  4. Paul Reply
    Snatches and I have a bi-polar relationship. One day they feel good and the next day they beat me down. 7:36 RX @ 315# Loved the big 8:30 class. I'll be there T-giving and the next day, hope to see a bunch of you guys out there!
  5. Max M. Reply
    7.22 RX @ 275 pretty happy with the work today just lost some grip and my Toes to Bar fell apart to singles at the end.
  6. Ashley Reply
    Paul, that's the best I've ever heard snatches explained. Love it. Erin, I loved meeting your friend. She did an awesome job today! She was super sweet and I hope she comes back to visit next time she is in town. And yes, she is correct about the pullup bar. 8x3 back square today - got to 175# and worked there Then I ran something my new BFF running coach, Paul referred to as a fartlick. Run 20 min of sprinting and recovering. The sprints varied in distances, so did the recoveries, but all of the sprints were at 100%. Very fun and very tiring! My feet still haven't fully adjusted to the flatness of the Inov8 shoes, so they are a bit tired feeling now. When I was finished with that I did 3x10 CTB pullups, 3x30 wallballs (yuck), 3x15 box jumps, and 3x30 DUs. Great job to everyone in the 8:30 and 11:30 classes. You all work so hard! You're the reason why I love doing what I do. Aaaannnnnnd it was super great seeing Vytas today!
  7. Paul Reply
    Ashley- it's spelled Fartlek....LMAO!!
  8. Ashley Reply
    And back square is back squat in auto-fill language. Stupid auto-fill.
  9. jonathan d Reply
    new PR on snatch. 140lbs. it's not much but i'll take it. 6:54 Rx on the wod, 250lb deadlifts.
  10. Ashley Reply
    I thought it was a made up word like buttlick. Hahahaha.
  11. Runner Paul Reply
    http://en.wikipedia.org/wiki/Fartlek The other Paul knows how to spell Fartlek & Native American (formerly known as "Indian") interval training is much fun. Who's in? 225 dead lifts, 6:19.
  12. Phil "Yoke" Bost Reply
    5 lb snatch PR @ 150.
  13. Doug Reply
    Hell yeah Phil, very impressive!

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