The gym is CLOSED today for all regular workouts as we host the 2012 Durham Indoor Rowing Trials!

There WILL be a COMMUNITY WORKOUT at 11am!  Meet inside our building and be ready for a workout out back in Old North Durham Park!

Our friends at Crossfit Local have opened their doors from 9-11am today to our athletes  needing to do he first CF Open WOD who can’t make it tomorrow when we will do it from 10am-Noon. 

The 2012 CrossFit Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team

The first CF Open WOD IS 7 MIN AMRAP: BURPEES! We will be doing this week’s WOD on Sunday from 10-12. Any workouts done at CFD need to be validated by a Coach before we will validate it on the Games site.

WOD for Friday 022412 — Click Here For Today’s Schedule
Power Snatch
5-5-5-3-3-3
–Rest–
21-15-9 Reps For Time:
Deadlifts (225/155)
Run 400m

Post Power Snatch Loads and Workout Time to Comments
For the strength segment today, work up to a heavy set of 3 Power Snatches.  Work from the position in which you’re the most comfortable.  If your form sucks go to the previous position and/or lighten the load.

For the conditioning workout, scale Deadlift load to around 60% 1RM.  Run 400m after each set of Deadlifts…a total of 3 Rounds.

There is NO Open Gym tonight at 7pm!

Coach B on the Power Snatch!

The 2012 CrossFit Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team

The first CF Open WOD will be announced Tonight! We will be doing this week’s WOD on Sunday from 10-12. All other week’s will be held on Saturdays from 9-11. Any workouts done at CFD need to be validated by a Coach before we will validate it on the Games site.

WOD for Thursday 022312 — Click Here For Today’s Schedule
Rings
Practice ball ups, inversions, skin the cats, and levers
–Rest–
50-40-30-20-10 Reps For Time:
Double Unders
Sit Ups
Push Ups

Post Workout Time to Comments
For the skill segment today, get on the rings and practice!  Try ball ups, inversions, skin the cats, levers and the iron cross (see video below).

For the conditioning workout, sub parallette jumps for DUs.  Scale up your pushups by adding a hand release in the bottom position or doing them on the Rings.

Jeff Tucker, CF Gymnastics, on the Iron Cross!  Try these today too!

The 2012 CrossFit Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team

The first CF Open WOD will be announced Tonight! We will be doing this week’s WOD on Sunday from 10-12. All other week’s will be held on Saturdays from 9-11. Any workouts done at CFD need to be validated by a Coach before we will validate it on the Games site.

WOD for Wednesday 022212 — Click Here For Today’s Schedule
Deadlifts
5-5-5-3-3-3
–Rest–
AMRAP in 10 minutes:
3 Push Press (60% 1RM)
6 Front Squats
9 KB High Pulls (heavy) – use two hands

Post Deadlift Loads and Workout Rounds to Comments
For the strength segment today, work up to the heaviest set of 3 Deadlifts for the day.  Lower the bar to the floor each rep and reset (ie, no bouncing off the floor).

For the conditioning workout, take the bar from the floor and use the same load for Push Press and Front Squats.  See the video below for a KB High Pull demo…note we will be doing it with two hands on the KB, not one.  The movement is the same.  The high pull looks like a KB swing in the bottom position.  Do not lower the KB to the floor.  At the top

KB High Pulls!

The Durham Indoor Rowing Trials return Saturday! 

500m, 1000m, 2000m, and 30 minute max distance!

Register here

WOD for Tuesday 022112 — Click Here For Today’s Schedule
Double Unders
5-5-5-3-3-3
–Rest–
For Time:
Run 1600m
50 Box Jumps (24/20) – no rebound
Run 800m
30 Box Jumps
Run 400m
20 Box Jumps

Post Workout Time to Comments
For the skill segment today, you’ll be working on Double Unders.  Coaches will take you through drills and “workout”.

For the conditioning workout, do not rebound off the floor for your Box Jumps.  See video below for box jump variations.

Box Jump Variations from the CF HQ Vault

The 2012 CrossFit Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team