Hard and Heavy


Hard and Heavy

Fifth Ape Seminar is TOMORROW!  Spots still open!

WOD for Friday 020411  – Click Here For Today’s Schedule 
Overhead Squat
5 reps @55% 1RM
5 reps @65%
5 reps @70% 
5 reps @80%
5 reps @85%
Rippetoe on the Overhead Squat here

9-7-5 Reps For Time:
Deadlift (85% 1RM)
Muscle Ups 

Post Overhead Squat 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.       

The Metcon is designed to be heavy and fast.  Substitute STRICT Muscle Up progressions off the floor with the rings set at a height just above your forehead if you can’t do real Muscle Ups.  Do not make them too easy.  Use the Deadlift % to make sure it’s heavy enough.  There’s a reason there are only 21 reps of each movement here.               

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 8th – (Tues/Thurs @7pm)
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!