Deads and Doubles


Deads and Doubles

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration ends FRIDAY!

A man ahead of his time – “Exercise Your Face”

WOD for Wednesday 012611  – Click Here For Today’s Schedule 
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
3 Rounds For Time:
10 Deadlifts (60% 1RM)

50 Double Unders

Post Press Loads and Metcon 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 60% of your Deadlift 1RM to ensure proper movement execution and maximize power output.       

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm) – FULL!
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!