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

Walking The Plank

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!
SPOTS ARE FILLING UP QUICKLY….SIGN UP NOW!

2010 BOOTCAMPS – Starting TODAY!
6:15am Bootcamp (M, W, F)

7:15am Bootcamp (M, W, F)
7:00pm Weight Loss Bootcamp (M, W, F)

January FOUNDATIONS Classes — Starting THIS WEEK!
Starting January 5th (Tues/Thurs @ 7pm)
Starting January 26th (Tues/Thurs @7pm)

WOD for Monda 010410 – Click Here For Today’s Schedule
Back Squat
5-5-5
–Rest–
5 Rounds For Time of:
30 Double Unders (sub 200m run)
20 Plank Ups (see video
30 Walking Lunges
20 Situps

Post Time to Comments
This WOD should be completed RX’d in about 20-25 minutes.  Volume can and should be scaled to allow for proper execution of the movements and to maximize power output and intensity.   

NEW YEAR GYM UPDATES & REMINDERS
With the holidays behind us, we are expecting an extra high participation rate beginning this week.  To continue to provide the best CrossFit experience for all athletes, newbies and veterans, please help us with the following:

1)  All athletes are expected to complete the posted Workout Of The Day.  If you’re injured, need a back off day, or are just not comfortable with a particular movement in the WOD, speak with the class coach about modifying the workout before just doing something on your own.  Modifications can be made to every WOD to work around injuries or to work on weaknesses.

2) Be on time for class!  Missing the group warmup and instruction not only disrupts the group, but means starting the workout unprepared for the work to be done, and risking injury.

3)  Scale all loads and movements so that you can perform every WOD as safely and efficiently as possible.  Fighting through a WOD RX’d just for the sake of getting RX next to your name on the whiteboard not only risks injury, but, more importantly, will limit your ability to learn the movements and improve your fitness and work capacity. 

4) Take care of the equipment!  Don’t drop kettlebells or empty barbells.  Don’t use excessive amounts of chalk.   Put all of your equipment, particularly kettlebells and barbells, away when you’re done, even if there is another class coming in.  

5)  Keep everyone healthy!  It’s still cold and flu season.  Use the Purell by the front door when you enter and exit the gym.  Wipe down all of the equipment/mats you use with the gym wipes after your WOD.  Don’t use excessive amounts of chalk! 

Olympic Weightlifting seminar preview!  Coming February 21st!

10 Comments
  1. Lori F Reply
    Fun WOD. Now all I need to do is figure out how to explain the rug burns on my elbows to Patrick... :-O
    • Dave Reply
      Lori just convince Patrick to get back in the gym and he'll have burns to match yours
  2. Rachel Reply
    Fun? In a "our fun is not fun" kind of way, I suppose. ;) Got that 5# PR on the backsquats - thanks, Shane!
  3. Charlie Reply
    Seriously, my elbows are freaking burning. Gotta figure out a way to avoid that.
  4. Lori F Reply
    Thanks for the tip, Dave...
  5. Shane F Reply
    6:15 is the Guinea Pig class. No, I prefer calling you guys trailblazers, pioneers, trend-setters, innovators, leaders or pacesetters. The later classes got word to put their elbows on the Abmats or blue mats. You guys not only increased your work capacity but also your pain capacity. :) Lori, you about made me bust a gut with your comment.LOL!
  6. Charlie Reply
    Gee, glad we could help. Now I just need to figure out how to get the dried puss out of the sleeves of my shirt.
  7. Naomi Reply
    I don't know why, but this WOD looked less difficult online than when we actually did it. It was a tough mofo for me. However, the blue mats did make for a more pleasant experience for the old elbows.
    • Dave Reply
      great work by everyone tonight....good to be back in the swing! welcome to all the new Too Sexy Bootcampers!
  8. Ashley D Reply
    It is safe to say that I felt the repercussions of being a sloth for the past two weeks. Just thankful I didn't have to come back to stupid Fran.

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