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

Well Grounded

FREE Bailing Class – Saturday, April 9th!

WOD for Tuesday 032811Click Here For Today’s Schedule
Bench Press (Week 4 – Deload Week)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
–Rest–
5 Rounds For Time:
5 Ground To Overhead (135/95)
10 KB Swings (52/35)

Post Bench Press Loads and Metcon Time to Comments
For the strength segment,  we are starting Week #4 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you are on week 4, note that this is a DELOAD week.  The weights are not supposed to feel heavy and you should not be training max effort.  If you’re on another week of the 531 cycle then get after it.

ENDURANCE WOD tonight at 6pm!  Please bring a watch with a stopwatch/interval timer on it!

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm) - Only 2 spots left!
Starting April 26th - (Tues/Thurs @7pm)

Upcoming Events
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

WOD #1 of the CrossFit Open is in the books!  How’d you do?


17 Comments
  1. Monster Mats Reply
    10:02, Rx. This was brutal but I'm happy we had a nice, heavy WOD (for me at least).
  2. Cliff D Reply
    I think I was somewhere around 10:30. I was going to do this work Rx, but when I tried the 135# bar, my form was pretty crappy. So I dropped to 115#. Still felt heavy, but good. My kettlebell said 55 on it, so I guess I was Rx+ on those. :D
  3. Doug Reply
    Bumped up the weights to keep it heavy. 155# c+j and 70# swing, 7:40.
  4. Joe Reply
    This was tough for me, but not as tough as I think it was for people who went heavier. My clean technique just needs a lot of work and was holding me back from getting the full benefit of this heavy WOD. I also could have gone heavier on the kettle bell. Oh well.
    • Dave Reply
      Paul Piracci is a monster
    • Dave Reply
      Registration is open for the Bull City Barbell Open on Saturday, May 21st! Great chance to get out an compete...there are only 30 competitor slots total for men and women and they're filling fast. www.weightliftingevents.com/bull-city-barbell-open for more information and registration. if you don't want to compete but would be interested in judging or volunteering please send me an email (dave@crossfitdurham.com)
  5. Paul Reply
    Thanks for the props, Dave. I scaled with Doug and finished in 6:37. This one was rough on the forearms. Thanks to Ashley for ignoring my Monday morning moaning.
  6. Ashley D Reply
    Day 6 of the Pendlay template. So far so good. I've made through day longer than my last attempt at this program. I'm really trying to find a good weight to work technique during all the progressions. To be honest, my back squat already feels better. Did a WOD after 11:30 with Mike. He wanted something with pull-ups (imagine that) and I wanted something with OHS (imagine that). We decided on Fran, but with OHS instead of thrusters. 21-15-9 OHS (95/65) Pull-ups 4:04 or 4:05. I'm blind and can't see right now. I put 4:05 in my journal just to be safe. Mike and I were neck to neck as usual. So funny. I'd get him on the OHS and then he'd get me on the pull-ups. (He's kinda freaky fast with those things.)
  7. Mike K Reply
    Who's idea was it to scale up? I hate you. I'm finally getting back into strength training tomorrow after more than a month off due to some adductor issues. Figured I'd go ahead and just do the Pendlay routine for a bit (watch out Phil). This WOD sucked after taking so much time off heavy lifting (esp. bumping up to 155) 5 rounds ground to overhead, 155lb kb swings, 70lb 7:24 This was totally a Gabe WOD...I think he went under 6 on it. Stayed after (as stated above) to do a little more damage. 21-15-9 ohsq, 95lb pullups 4:08 (even with dropping the bar twice while trying to get it up on the 9's...and hitting my head once) Prior to all the madness I also worked on pistols and did some parallette hspu.
  8. Ashley D Reply
    wait... i'm on day 4 of the template. i'm so stupid. it's still a day longer than last time.
  9. Bill Reply
    That would be epic if Gabe did it under 6. ;0
  10. gabe Reply
    5.40 something on the WOD...#155 on the GOH #70 KB...Felt good then I went and paid 265 bucks for new tires then I stopped feeling good
  11. Ashley D Reply
    hahaha... awww, gabe. that stinks. :( i really don't like spending money on boring things like tires.
  12. Coach Paul Reply
    Tripp is a rowing & running machine! Great job endurance athletes & Jack! 75 squats, 40 pull-ups, 20 ring dips, 50 sq, 30 pu, 15 dips, 25 sq, 20 pu, 10 dips - 10:38. You bore me, Michael Kelley.
  13. Tripp Reply
    Props to the most amazing endurance coach. Coach Paul actually got me motivated to run. Freaking miracle worker!
  14. Athlete (Kristen) Reply
    Tripp, you totally tore it up!! And, I agree with givin' some mad props to Coach Paul - he is indeed an amazing endurance coach - but be careful. We don't want his head to explode! :D (Love you, Paul).
  15. cke aka Courtney E Reply
    G.H. - well good at keeping in perpective! P.P. - I look forward to my plod(ing)learning some from :) (maybe)

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