You Swing Like A Rusty Gate

Check out the CF Durham Store here for your holiday shopping!

If we do a workout at 10am on Christmas Sunday will you attend?  Please post to comments

WOD for Monday 121911 – Click Here For Today’s Schedule
Press
2-2-2-2-2
–Rest–
Every other minute for 10 minutes (a total of 5 rounds):
30 Russian KB Swings (70/52)
Perform 30 swings in 1 minute, then rest 1 minute.

For every set you don’t complete 30 reps in 1 minute count a penalty of 1 800m run. 

Post Press Loads and any Penalties Counted to Comments
For the strength segment, perform 5 sets of 2 rep Presses.  Do not use your legs to move the load.  Work up to the heaviest set of two you can.  

For the conditioning workout, focus on digging your heels into the ground and keeping your lats tight.  Note: These are prescribed as Russian Swings.  Run your penalty distances at the end of the workout, not for time – unless you choose.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
28-min row focusing on s/m.
Row 1 min @ low (18 to 23) s/m. Increase by 1 s/m each minute for 10 minutes.
Return to low s/m & repeat 3 more times.

Common KB Flaws and Fixes
[youtube]http://www.youtube.com/watch?v=MkdLCysfbOI[/youtube]

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys