CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

There are TWO tickets left at $16!  Email [email protected]

WOD for Monday 072213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts): 
4 Rounds of:
Jerk Skill Transfer Exercises
1 Round is:
3 reps of each from the back (Push Press, Push Jerk, Split Jerk)
3 reps of each from the front (Push Press, Push Jerk, Split Jerk)

Skill:
Dips
3 sets @60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Strength:
Push/Split Jerk
1 rep @60% 
1 rep @70% 
1 rep @80% 
1 rep @85% 
1 rep @90% 
1 rep @95%
Establish 1RM (no more than 3 attempts)

Conditioning: 
6 Minutes (12 rounds) Alternating Tabata Intervals:
Burpees
Air Squat

Post Jerk Loads and Total Conditioning Reps Completed to Comments
Prior to class, perform 4 rounds of the Jerk Skill Transfer Exercises as listed.  1 round is 3 reps of each movement from the back and front.  As in the Burgener Warmup, perform 1st round with PVC, 2nd with 15lb bar, 3rd with 33lb bar, and 4th with 45lb bar (guys) or another at 33lb (girls). During the skill segment, perform 3 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  If you don’t ha ve ring dips, use the following scaling sequence and determine the same:  pushups – ring pushups – bar dips – ring dips.

For the strength segment, you will establish a 1RM Jerk for the day.  You can choose to do a Push Jerk or Split Jerk, but pick one and stick with it for the day.  Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, perform a total of 12 Tabata Intervals (20 seconds on, 10 seconds off) alternating movements each interval.   

ENDURANCE WORKOUT tonight at 6pm!