Carrying Heavy Stuff

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Friday 030510 — Click Here For Today’s Schedule
Push Press/Push Jerk
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:
12 Box Jumps (30″/24″)
100m Farmer’s Walk

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.

For the Metcon, use the heaviest kettlebells possible for the Farmer’s Walk that will allow you to complete each 100m round without stopping.    

*SURVEY QUESTION OF THE DAY*
If the Strength & Conditioning Games Sectionals were available to watch online this weekend, would you watch the events?  Post answer to comments.

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Serious Ups!
[youtube]http://www.youtube.com/watch?v=jMNbV5W0uAM[/youtube]