a. perform 3 sets, on a running clock:
10 back squats @ 40% + 10 more back squats, ”40 seconds from the time of your first rep” in this double-set; rest 5 minutes between double-sets. example: at 0:00 you start your first set of 10 reps, by the time the clock hits 0:40 you have to start your second set of 10 consecutive back squats. the quicker you get it done, the more time you have between single-sets.
*all athletes will be performing 60 reps of their back squat at set percentage.
b. 3 sets of 90s: max(skiers); rest 3 minutes
-rest 5 minutes between a+b; post notes to comments
4+ hours later
x. 10 x 1 minute (running clock) of 3 power clean @ 80-85% t-n-go pace
*increase 5lb if all sets where under 10s, last time.
small groups have been formed and email’s have gone out! if you’re on the list and have not recieved one, please contact us asap!
reminder there is no 6pm class tonight!
article: can i eat sweets?
recipe: crockpot honey apple pork loin
36 Comments
This morning’s WOD from across the pond at CFCentral London:
4 rounds for time:
400m run
20 pullups
14:34 Rx
The streets are so complicated here I spent 15 mins sprinting around trying to find the box. Started off with 30 burpees for being late haha. Works for me..got a decent warmup in.
A. 75# working off 185
B. ….something that kinda looked like a skier? Slider if you will?
@conrad, your skiers were scaled
I’m scared to ask..but what are “small groups”?
A: 120
B: 95, 105, 100
I’ll be in around 5:30 to do the double!
I don’t know what was worse having to listen to country this morning or that the Games competitors got to use fins for a 700M swin…
I missed country Friday?!? Devastated…
A: 120
B: DNC; 54; 64 (counting total each round divided by 2).
@Mikey- I know you loved it. And don’t worry, there will be more country from 530-730 tonight.
Mixed in with some Rebecca Black of course.
Can someone please explain “skiers”? Thanks.
@adel- i for one cannot. i’ve always enjoyed tubing over skiing anyways.
I LOVE COUNTRY FRIDAY!! Don’t knock it-I’ll go South Side…
A: 75# working off Conrad did 75#….giggle. But seriously-that’s how I decided.
I struggled with 8-10 on the second sets-whew!
B: I was more of a shuffler than a skier despite all skiing attempts. I recommend getting more height and swaying your arms as if you actually are skiing (you’ll probably still suck at it, but it will be more entertaining that way)
@Adel-the point is to have a 12″ box in between your legs (easy, kids) and have one foot land on the box and one foot land on the side of the box at the same exact time…as if you were skiing effortlessly down the slopes. Good luck.
a. 75 working off of 185
b. 89, 89, 95 divide that by 2 and i got 136.5
@John Mikey loves Rebecca Black. I, for one can tolerate country more than that nasily voice.
@Fear – You must mean South of I-80…being a South Sider myself I never understood how people from Chicago got into country.
@John – She’s right I love Rebecca Black! Please, no more country I’ll be forced to wear headphones tonight.
Fear – thanks for the explanation although in my case it probably would be an avalanche!
Conrad – I’m with you on the tubing lol.
Happy Country Music Friday everyone: Git ‘er done!
(and Rebecca Black).
AM RESULTS:
JMarie 105
Nelson 173
Dude 54(2rnds)
Adam 215
Chad 79
Katherine 166
Conrad 232
D 153
Jerry
Josh 170
Shannon
Erin
Chilli
Zeeb 168
Maria 215
HBomb 136
Mikey 150
John 154
Tom 182
Acas 171
Kel
Greg 159
Pass 181
Fear 85
Abby 68
Sergio 66
Andee 149
Rosalia 98
KWal 98
Sharp 177
Dave 138
great job this morning CF312!! lets hit the slopes!
I went skiing for the fist time this winter and didn’t make it past the bunny slope…does that mean I’ll be getting a frowny face for part b.?
@pete – small groups is a six week pilot program we’re testing out.
@adel – think: single leg lateral jump, over a box (on foot on the box, one foot on the floor)
@everyone – happy friday
@roxana – na, that means next time you’re going to crush the bunny hill
@Lamb- I’m pretty sure Coach Sean’s explaination justifies my efficent movement. Hahahah #whatevermakesmefeelbetter
@sean – should be 118(2rnds)
Also, Josh, thank you. I now have had “all my exes live in Texas” in my head all morning.
Lay off the crack pipe, Sean..
@dude, did you split your reps? 90% of the morning class did not, so i had to guess on most of em.. left-to-right-to-left = 1 rep
If you’re playing country music I assume y’all are also shooting tequila and or whiskey… #friday?
Last time I skied I was 20. (Don’t do the math.) And is this country thing for reals? Are you guys trying to make me skip tonight?
@ sean – sure did, I got 108 and 128 on rounds 2&3, forgot to count the first round. I was just as confused writing it down. I blame Josh.
basics.
http://www.liftbigeatbig.com/2012/07/tweak-something.html
Scott Rigsby is coming to the 5:30 WOD if you want to join. https://vimeo.com/7431322
Squat: 175 for all sets (based on 435 max). Kept all sets under 20s.
Skiers: i cant count apparently, so…. an amount that friggin burned.
Have fun this weekend 312
X. @115# all under 10s, progress!
PS. Sweet pic! Sunday funday with Sucio pulling me in the sled! it was awesome!
Friday PM
Jared?
Roberts 127
Kim 123
Tiddes 92
Paris 85
Willy 134
Ardo 128
Foucha 162
Nate?
Size 144
Bookman 170
Ehrhart 164
Saideep 133
CT 127
Scott?
Britt Awe
Alex Some
Rigsby Kick Ass
Simmon 143
Emma 134
Mason 159
Atrain 130
Adel ?
Caines 137
AnnMarie135
Man 148
Monahan 125
Scott S 120
Marty 122
Daryl 122
DP 153
Jennifer 152
Ninja 80
Ka$h 131
Cody 126
Drew 120
Boxcar 115
Rachel 140
Kasia 125
Henry 155
Max 108
Roxana 129
Awesome work PM! Doin work that will pay off on the slopes come winter.
Oops my score for the ski portion was 145? With a side of fried legs…
A. 95lb back squats
B. Skiers: 40, 40, 42
Now I want to go skiing.
Oh well, didn’t work. One day I’ll figure out how to use my laptop.
BS: Starting at 95, but went to 85 after the first round.
Skiers: 46, 44, 47.