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

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36 Comments

  1. Posted July 13, 2012 at 3:44 am | Permalink

    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.

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  2. Conrad
    Posted July 13, 2012 at 7:13 am | Permalink

    A. 75# working off 185
    B. ….something that kinda looked like a skier? Slider if you will?

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  3. Lamb
    Posted July 13, 2012 at 8:52 am | Permalink

    @conrad, your skiers were scaled ;)

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  4. FatPete
    Posted July 13, 2012 at 9:12 am | Permalink

    I’m scared to ask..but what are “small groups”?

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  5. Mikey
    Posted July 13, 2012 at 9:16 am | Permalink

    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…

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  6. jp
    Posted July 13, 2012 at 9:26 am | Permalink

    I missed country Friday?!? Devastated…

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  7. Posted July 13, 2012 at 9:34 am | Permalink

    A: 120
    B: DNC; 54; 64 (counting total each round divided by 2).

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  8. Posted July 13, 2012 at 9:34 am | Permalink

    @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.

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  9. Adel
    Posted July 13, 2012 at 9:45 am | Permalink

    Can someone please explain “skiers”? Thanks.

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  10. Conrad
    Posted July 13, 2012 at 10:07 am | Permalink

    @adel- i for one cannot. i’ve always enjoyed tubing over skiing anyways.

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  11. Fear
    Posted July 13, 2012 at 10:14 am | Permalink

    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.

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  12. Halley
    Posted July 13, 2012 at 10:16 am | Permalink

    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.

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  13. Mikey
    Posted July 13, 2012 at 10:25 am | Permalink

    @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.

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  14. Adel
    Posted July 13, 2012 at 10:26 am | Permalink

    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).

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  15. sean
    Posted July 13, 2012 at 10:39 am | Permalink

    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!

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  16. Roxana
    Posted July 13, 2012 at 10:50 am | Permalink

    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.?

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  17. sean
    Posted July 13, 2012 at 10:55 am | Permalink

    @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

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  18. sean
    Posted July 13, 2012 at 10:56 am | Permalink

    @roxana – na, that means next time you’re going to crush the bunny hill

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  19. Conrad
    Posted July 13, 2012 at 10:57 am | Permalink

    @Lamb- I’m pretty sure Coach Sean’s explaination justifies my efficent movement. Hahahah #whatevermakesmefeelbetter

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  20. Posted July 13, 2012 at 11:21 am | Permalink

    @sean – should be 118(2rnds)

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  21. Dude
    Posted July 13, 2012 at 11:27 am | Permalink

    Also, Josh, thank you. I now have had “all my exes live in Texas” in my head all morning.

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  22. Derrek
    Posted July 13, 2012 at 11:48 am | Permalink

    Lay off the crack pipe, Sean..

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  23. sean
    Posted July 13, 2012 at 12:00 pm | Permalink

    @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

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  24. Posted July 13, 2012 at 12:10 pm | Permalink

    If you’re playing country music I assume y’all are also shooting tequila and or whiskey… #friday?

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  25. EEE (Eric)
    Posted July 13, 2012 at 1:08 pm | Permalink

    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?

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  26. Dude
    Posted July 13, 2012 at 2:15 pm | Permalink

    @ 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.

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  27. Tom
    Posted July 13, 2012 at 4:12 pm | Permalink
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  28. Britt & Alex
    Posted July 13, 2012 at 4:26 pm | Permalink

    Scott Rigsby is coming to the 5:30 WOD if you want to join. https://vimeo.com/7431322

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  29. jared
    Posted July 13, 2012 at 4:34 pm | Permalink

    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

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  30. Conrad
    Posted July 13, 2012 at 5:59 pm | Permalink

    X. @115# all under 10s, progress!

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  31. Emjay
    Posted July 13, 2012 at 6:27 pm | Permalink

    PS. Sweet pic! Sunday funday with Sucio pulling me in the sled! it was awesome!

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  32. Posted July 13, 2012 at 7:44 pm | Permalink

    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.

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  33. Adel
    Posted July 13, 2012 at 8:28 pm | Permalink

    Oops my score for the ski portion was 145? With a side of fried legs…

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  34. Posted July 13, 2012 at 9:40 pm | Permalink

    A. 95lb back squats
    B. Skiers: 40, 40, 42

    Now I want to go skiing.

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  35. Daryl
    Posted July 13, 2012 at 9:45 pm | Permalink

    Oh well, didn’t work. One day I’ll figure out how to use my laptop.

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  36. Mike Caines
    Posted July 15, 2012 at 3:32 am | Permalink

    BS: Starting at 95, but went to 85 after the first round.

    Skiers: 46, 44, 47.

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