Keep ‘Em Up!

Athlete Dinner @ 7:30 tonight at Dos Perros! 
Hope to see everyone there!

Our next Foundations Class starts TOMORROW!
Refer a friend to this class and we’ll give you ONE MONTH FREE!

WOD for Monday 021510 — Click Here For Today’s Schedule
Front Squat
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
AMRAP in 15 minutes:
12 Ring Dips
18 Jumping Lunges
24 KB Swings (52/35)

Post Loads and Number of Rounds Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  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.  New 1RM’s may only be recorded if the lift is done with full ROM.   

For the Metcon, use assisted Ring Dips and an appropriate sized KB as necessary to minimize rest during the work periods to maximize your power output and intensity.     

ENDURANCE WOD tonight at 6pm!   

*SURVEY QUESTION OF THE DAY*
For those of you who come or wish they could come to our morning WODs, if we were to move the 8:30am WOD to an earlier time what time would you prefer?  Post answer to comments

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — 5 SPOTS LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Next Monday
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 5 Spots Left!

Jason Turner recently competed in the Uwharrie Mountain Run.  Check out his thoughts!

“Greg and Dave,
 
Thanks.  The Uwharrie Mountain Run was definitely a tough race – 20 miles of unending hills.  You are either running up or down – there are very few flat sections at all.  And the conditions didn’t help.  It rained and snowed all week so the trails were covered in mud.  In fact, some of the trails had turned into small streams and mud pits with the creeks running full.  It was cloudy most of the day and the temperature stayed under 40 degrees the entire run.
 
I had heard such tough things about this race that I was worried going into it that my time would be awful and I even questioned how much I would have to walk.  But I have to say it wasn’t that bad.  They cut off the last 1.5 miles because of trail conditions, but I still did the 18.5 miles in just under 4 hours. And I had plenty of energy at the end.  I could have easily knocked out some pull ups and push ups. 
 
I was worried that my training wasn’t going to be enough, but all of the Strength & Conditioning workouts and Strength & Conditioning Endurance sessions paid off big.  I never ran more than 2.5 hours in preparing for this race and spent a lot of time on sprint drills and hill work.  Add to that a few regular CF sessions and I saw big gains.  Never once did I feel like quitting or did I hit a wall.  In fact, the parts that weren’t enjoyable were just slightly unpleasant.  And I knew that at the end there were no KB swings or pull ups.  Thanks again for all the training.  I used to believe that one had to rack up long miles and huge distances to be able to run the distance events.  Not anymore.  Now I’m sold that Strength & Conditioning style workouts will reduce your time and recovery time. 
 
Thanks again for all the help.
 
Jason”