Wednesday 04.07.10














Which photo best portrays the POSE technique?







SWOD: Technique practice: Hang Power Clean + Front Squat


Metcon: 1.5 mile light pole sprints:
Alternate sprinting and walking between each light pole.

For the metcon, start at The Compound, run down Vaca Valley Pkwy, then up Crescent Dr, down North Village Pkwy, and back on Vaca Valley Pkwy towards the gym. Each sprint should be an all out effort till you pass the next light pole. Use the walking portion to recuperate as much as possible. The loop is approx. 1.5 miles. Cover that distance as fast as possible.

15 comments:

  1. Hang power clean, worked on "FORM"

    1.5 Mile run light pole sprints + 16:54

    Where is "BILL"???

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  2. CrossFit Vacaville North ~ The Compound said...
    Hang power clean, worked on "FORM"

    1.5 Mile run light pole sprints + 16:54

    Where is "BILL"???

    ReplyDelete
  3. Hang power clean "form"

    1.5 mile run light pole sprints= 17:23

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  4. SWOD: Power Clean with Squat-worked on form

    METCON: 1.5 mile light pole sprints-18:13

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  5. Hang power clean, worked on "FORM", need a lot of work....

    1.5 Mile run, light pole sprints - 16:54 Poor Kate and Dave were laughing so hard at the "OLD MAN" running, they were late gettin back.....

    Where is "BILL"??? Oh Yeah, what about Craig and Danyel, how come on "RUN DAY" they are "NO SHOWS"?

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  6. Oh I showed up Olddiver. Today was a planned distance run for me. I ran 7 miles in 1 hour 6 minutes. I planned on trying to do this WOD in my run, but it was all I could do just to finish this thing in the wind on Leisure Town road!

    I am beginning to think my June goal was a little overzealous and I am going to make adjustments to it, as my runs are no longer enjoyable and I am feeling pressure to improve my time.

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  7. It's a running WOD and Bill is MIA....SHOCKER!!! :)

    Ran these sprints this morning with Brad and Kyle. I looked like the little sister chasing after her big brothers that are trying to ditch her...it was funny! We finished together at 17:41.

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  8. BTW, Craig, I love the cute pic of Tyler!

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  9. Danyel.. "all i could do" "a little over zealous" "make adjustments" "no longer enjoyable" and "feeling pressure". This not the Danyle we have come to know and love. Maybe a trip to Toronto for some "hubby time". Dude..lighten up, you doing great!

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  10. Hang Power Clean:pvc/technique
    Sprints.....@#$%!

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  11. Hang Power Clean: pvc practice
    Nicole decided to torture me and make me do "G.I Jane" while everyone else ran. 80 burpee pullups and who knows how many power cleans in 21 minutes? Maybe it was 24 minutes....who knows. The only thing I know is that WOD is sadistic!!!

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  12. Nothing to post today - pulled a muscle on the first sprint - what a bummer since running workouts are my favorite!

    However, I was millimeters away from an 8 ft broad jump... in fact Kyle only had me by 6 inches or so

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  13. I'm with you Paul, I need a lot of work too. Metcon: Nicole...did you time us? Kyle? Anyone? :)

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