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

Up Against The Wall

Duke ROTC Ranger Challenge Team in the CrossFit Journal, Pt. II

*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 Monday 012510 – Click Here For Today’s Schedule
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
5 Rounds For Time:
5 Handstand Pushups
15 Knees To Elbows
Run 200m

Post Loads and Time to Comments
This WOD should be completed RX’d in under 10 minutes.  Movements should be scaled as necessary to allow for proper execution and to maximize power output and intensity.  

ENDURANCE WOD tonight at 6pm!

*SURVEY QUESTION OF THE DAY*
Do you incorporate other holistic health methods like chiropractic, accupuncture, massage therapy into your training and recovery?    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)

17 Comments
  1. Phillip B Reply
    Questions to everyone: Do any of you keep online training blogs? If so, are you interested in sharing the link? I read my friend's from CF-Asheville almost every time he posts and get a lot out of it. I think it helps to read the articulated thoughts of fellow atheletes. You can check his blog here: http://training.apocryphum.com/ Answer to the survey question: Erin and I used to use "The Stick", but since we've started we haven't used it much for some reason. Other than the foam roller, nothing.
  2. Shane F Reply
    I've become a big fan of chiro (thanks to Stew Peters www.chiropracticfitnesscenters.com/doctors.php?id=20 ) since injuring my back this summer. I think massages are great but have not had one in a year. I also use "The Stick", Foam Rolling, Back It Ball and 'Fraid Knots (last two from www.tomdrum.com) but do none of these as often as I should.
  3. Shane F Reply
    Phillip, I keep a training log on digits but not online. Sounds like a good idea for info sharing.
  4. Dave Rubin Reply
    not a training log online, but we do encourage everyone to post their daily wod results here on the blog so everyone can see....not everyone gets to see the whiteboard
  5. Phillip B Reply
    Cool. I've been thinking about transcribing my WOD results, lifting PRS, and general ramblings in some sort of digital format. For now, I think I'll just use some sort of excel worksheet until I get more organized. Thanks for linking that Back It Ball, Shane. Looks awesome.
  6. Shane F Reply
    I'd lie to echo Dave's comment above. This past summer we (as a gym) were very good about posting our WOD times and Lifting loads here along with other observations. We have gotten away from that for a while. Under each day's WOD on this site it says "Post Loads and Time to Comments". Its always nice to share a PR with the gang.
  7. Patrick Reply
    Check out www.beyondthewhiteboard.com It is a pretty neat website that is crossfit oriented and allows for you to track your workouts and your nutrition. I believe it has a small fee of like a dollar a month for operating costs. I was a member when it was free. You can compare it to others around the nation/world with your times and scores and nutrition.
  8. Allison B Reply
    I went from a total hater to a complete believer in chiro thanks to Stew. Go see him! I also try to get periodic massages. I am a huge proponent of the ice bath, stick, and foam roller and do them all as much as possible but not as much as I should.
  9. Phillip B Reply
    Dude! If nutrition was a competition I might actually eat decently for a whole day for once. Awesome link.
  10. Lei Reply
    Logsitall.com is a great site that many CFer's use internationally. Tons of data gets logged there...enough to even make some very scientific analysis regarding work capacity and the like. It's completely free and has been constantly improving for a few years based on user input.
  11. Phillip B Reply
    Lei, thanks for the link. After looking at both sites, I'm gonna go with logsitall. For 10 bucks a year, it's comparable to beyondthewhiteboard.com, which is 3 bucks a month. Also, there's a free option which has less features. As for today's WOD, even with scaling, I only finished four rounds in 11:55. I probably should've pushed through and finished five, but I was spending _way_ too much time between ugly K2Es. So I called it. Tsk.
  12. Patrick Reply
    We should all take advantage of the blog space here and report our scores more often as well as any PR's that we hit in our lifts. Maybe we can get a little bit of an in house system for tracking and comparing WOD times and PR's. WOD: 9:30mins with 20lb weight vest on. PR back squat- 300# for 5. What do you all think?
  13. Ashley D Reply
    i'm a BIG fan of chrio, foam rollers, and using my lacrosse ball for trigger point therapy. massages are awesome, but i don't get them regularly. i think we def need to post our times on here more often. however, most of my wods will be modified to focus on my weaknesses for sectionals. i took the running out of today's wod to keep the time down. 5 hspu 15 k2e 8:04 rx grip strength was a problem for me.
  14. Ashley D Reply
    oh yeah, i also did the endurance wod tonight. the wod was to row 15 min for distance. i got 3316m. that was difficult. then again, i think anything w/rowing is difficult.
  15. Sara C Reply
    Tonight's main attraction was the back squats. I didn't hit a PR, but I did hit failure, so all is good. Ended with 5 reps at 170. As for the wod, I'd just like to call it a wod of weaknesses... 5 hsup (scaled) 15 k2e (scaled) sub 250 row for 200 run (knees) finished 11 something... :-D cheers to tomorrow's wod, however. max reps are always fun :-D
  16. Matt H Reply
    I admit I've been slacking on the time posting too. This was actually a valuable tool for my Ironman training, a good way for me to keep track of times, seeing as though my handwriting looks to be at the 3rd grade level...at best. Seeing as I have 2 ultra's on the horizon I'll be keeping track of my workouts here. Back squat finished with 255# x 5 wod: 5 rounds 10.0? but I did more rounds, finished 7 in 15.13? then asked Ashley if I could do an 8th but not sure on that time because i wondered over and wanted to see if it was cool. So 8 rounds in 18ish to low 19's. Thats my plan for the next few months, doubling up on wods (back to back or spaced throughout the day), adding weight jacket or rounds...or all 3. Last week did FGB 2x..wanted to break 300 twice then did Jackie and Elizabeth on friday. Training hell till the end of June..woooo!
    • Dave Reply
      Starting Strength Back Squat -- did a 20% back off day to start week 4 up to 185x5x3 Bench 180x5x3 Back Extensions BW+30 x 8 x 3 Chinups BWx8x3 Metcon: 5 Rounds for time 10 pushups 10 box jumps 4:36 My back still hurts.....off to Stew in the morning

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