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Overhead Squat

(E3/8) 3-3-3-1 Tempo Squats

tempo simply means that the amount of time you spend in certain
positions of an exercise are controlled.  This is a great way to develop
position-specific strength and stability.  Today's tempo will work like

:03 Hold at the top
:03 Hold at 1/4 depth
:03 Hold at full depth
:01 Ascent back to top

Post loads to comments.
compare to 9.1.10

For time:
Row 1000m
Then 5 Rounds of:
10 Kettlebell Swings 32kg/24kg
10 Goblet Squats 32kg/24kg
Run 800m

Post time and Rx to comments.

Congratulations Malcolm and Laurel
photo by Dan R

Happy Belated Birthday, Alec H!

CFSBK is less than $700 away from breaking $20,000 in funds raised for Fight Gone Bad 5.  16 days left...

Upcoming Foundations Cycle Dates:
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Tuesdays and Thursdays from 8:00pm-9:15pm
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October Morning Foundations

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October Evening Foundations

Tuesdays and Thursdays from 8:00pm-9:15pm
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Please watch this Mobility WOD before coming to class
Kendrick Farris Clean and Squat Jerks 211kgs (464.2lbs)

Reader Comments (12)

Did Deadlift and OHS last night. Really need to make up today's accessory WOD too because I was sucking wind on the warm-up run with the 15 pound medball and that doesn't bode well for FGB. :P

Deadlift: 160x3x1, 165x3x2

OHS (Tempo): 68x3x3
September 8, 2010 | Unregistered CommenterBethany
Have been a bit behind lately due to other life related things, so I did The Bear today at my globo.45-55-75-85-100, all complete, but that last round was HARD. Had to rest in the back squat position for a second or two before completing the push presses.Then did a fun little metcon.3 rounds for time of:20 KB swings (20kg)10 x 24inch box jumps3/arm Turkish getups also with 20kg KB.15:30.

Everyone in my gym was looking at me like I was crazy. First the bear, then turkish getups... Oh well! I loved it.

On a side note, is anyone here doing The Warrior Dash upstate in a couple of weeks? I'm heading up with a buddy, and thought I'd see if anyone else was doing it!Anyway, I haven't been to the box in a bit, so hopefully I'll get up there Friday. I miss that place!

September 8, 2010 | Unregistered CommenterCanaDan
Oh, and CONGRATS Malcolm and Laurel! I was planning on heading up to the party on Sunday, but had to stay at work much later than planned, and didn't get to. Anyway, sounds like it was a blast!
September 8, 2010 | Unregistered CommenterCanaDan
back squat270x5x3

then the metcon with some subs bc of my back and to get more running in800m run5 rounds of10 pushups10 2 pood goblet squats800m runNone of my squats were unbroken. Rough Sauce20:05
September 8, 2010 | Unregistered Commentergabrus
Usual warmup

Descending PowerSnatch/Snatch - 3 pos. catch40kg, 40, 50, 60, 70(1,1,x), 70(1,1,1), 70(1,1,1)

Clean+FS80x2, 90x1, 100x1, 107.5x1, 115x1x2 (clean only)

Jerk (Rack)50x3x290x1x3

September 8, 2010 | Unregistered CommenterYoon
48 x 3 x 3 overhead tempo (wrist was limiting factor.)wod: 15:40 @ 16kg (right weight given it came after the row, my back got pretty tired.)
September 8, 2010 | Unregistered CommenterSarah
Paleo day three: whoa, what happened to that film between me and everything else?!

Strength cycle A plus one:

Week 3. Warmup: awesome personal display of weak pecs.

Squat: hit my work set max from last cycle today. It's mostly mental but sure felt heavy.

45x5, 75x5, 95x5, 115x1, 122.5x3x5.

Things to do between squat sets if you want to feel like hurling: stuff macademia nuts into your mouth like a starving rodent.

Bench: struggled due to the squat-induced CNS brownout. Ultimately, 67.5x3x5. Thanks Ariel for the crack coaching.

Chins: better. Blue band 7,5,5.

Indicators for success with all barbell lifts vary, but chin numbers are driven by one factor only: cyclemate rooting. Thanks guys!
September 8, 2010 | Unregistered Commentermichele
Back squat 205 x 3 x 3WOD 16:06 (I think) with 1.5 pood

Great seeing so many faces back today... and a new one!!
September 8, 2010 | Unregistered CommenterDavid Mak
Overhead Squats with Ben (who helped out a lot by keeping count for me).

WU: 45x5, 65x3, 85x3, 95x3Work: 105x3, 110x3, 110x3

For accessory WOD went light on kettlebells as I always do: 1 pood in 12:25.
September 9, 2010 | Unregistered CommenterSamir Chopra
Tempo OHS with Shawn: (45x3, 65x3, 85x3)100x3, 105x3, 110x3.

20 minute slow row, 16 s/m 2:40 splits. 3700m. Trying to ease back into working out.
September 9, 2010 | Unregistered CommenterLaurel
Tempo OHS:(33x5, 45x5, 55x3, 65x3)75x3, 85x3, 90x3-last set was hard to keep stable. happy I was able to complete them all.

Acc Wod:15:37 with 20kg kb.-Row felt really slow and ended up about 4:17ish. All swings overhead and unbroken. All squats in sets of 5. Back got reeeeallly tight which made that last run even harder. I think my back would have really been in rough shape had I done it rx'd.
September 9, 2010 | Unregistered CommenterJess
tough one. 14:02 with 1.5 poodOH tempo squat 105,110,115
September 9, 2010 | Unregistered CommenterJMD

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