tag:blogger.com,1999:blog-7828510347720210832.post1192215672467801486..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Monday 6.28.10Unknownnoreply@blogger.comBlogger20125tag:blogger.com,1999:blog-7828510347720210832.post-83297083727160105942010-07-02T23:09:17.783-07:002010-07-02T23:09:17.783-07:00SWOD: First time doing handstand push-ups. Got 1 ...SWOD: First time doing handstand push-ups. Got 1 with 2 ab mats below.<br />Metcon: 25 lb weight- around 20 minBrookenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-43188988451176440422010-06-29T21:21:56.248-07:002010-06-29T21:21:56.248-07:00Chris
SWOD: 1 HSPU on the parallets - hands to ear...Chris<br />SWOD: 1 HSPU on the parallets - hands to ears<br />Metcon: 22:16Chris and Beckyhttps://www.blogger.com/profile/10255256027752106971noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-30918771111448207322010-06-29T04:39:42.836-07:002010-06-29T04:39:42.836-07:00SWOD: Shoulder Press 195x5x1
Metcon: every minute...SWOD: Shoulder Press 195x5x1<br />Metcon: every minute for 10:00 complete:<br />3 box squats @ 275#-15.5" box (75% of max-365#)<br />50 yrd sprint<br />5 strict Chin Ups<br /><br />completed 4 rd's as rx'd before going to jumping pull ups. gave 6 penalties for not rx'd rds= 30 hspuCraignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-53036265216332204482010-06-28T23:49:54.670-07:002010-06-28T23:49:54.670-07:00Wod: 28:34 15#Wod: 28:34 15#Michael W.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-66340308997750377732010-06-28T22:45:45.687-07:002010-06-28T22:45:45.687-07:003 hand stand push ups with 2 abmats 3 times
Metcon...3 hand stand push ups with 2 abmats 3 times<br />Metcon: 21:10 w/25 lb plateSteffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-18504367226595028342010-06-28T20:01:45.826-07:002010-06-28T20:01:45.826-07:00Swod: HSPU 1.5
Metcon:23:34Swod: HSPU 1.5<br />Metcon:23:34Daninoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-29776131221386859082010-06-28T18:27:51.437-07:002010-06-28T18:27:51.437-07:00hspu's: double mat10(goal met) single mat3 par...hspu's: double mat10(goal met) single mat3 paralets 1<br /> <br />wod: 15:03 rx'd think the shoulder is good:)Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-15641286607392353152010-06-28T16:26:08.257-07:002010-06-28T16:26:08.257-07:00Hit CrossFit Draper today:
MetCon:
5 rounds for ti...Hit CrossFit Draper today:<br />MetCon:<br />5 rounds for time;<br />800 meter run<br />15 pull-ups<br />50 push-ups<br />Time: 38:30<br /><br />Swod: back squat 135 3x5Nicolenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-33993437043904848652010-06-28T15:49:39.597-07:002010-06-28T15:49:39.597-07:00SWOD: 3 Sets of 5 HSPU
Metcon: 18:24
20 overhea...SWOD: 3 Sets of 5 HSPU<br />Metcon: 18:24 <br />20 overhead walking lunges (45lb)<br />20 Burpees with a broad jump over plateMattWebbinatorhttps://www.blogger.com/profile/11826321201722359854noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-61472625066509583722010-06-28T14:51:39.391-07:002010-06-28T14:51:39.391-07:00For those of you that didn't read Brads novel....For those of you that didn't read Brads novel..i mean blog yesterday, I wanted to share with you what I posted in the comments section. It's what I feel The Compound represents.<br />Community of<br />Outstanding<br />Motivating<br />People <br />Overcoming<br />Unthinkable obstacles<br />Never<br />Diluting their goals and achievements.<br /><br />I am so very proud of all of you.-EEEricanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-76421218686364891572010-06-28T14:37:42.018-07:002010-06-28T14:37:42.018-07:00This has to do with yesterdays blog but in case yo...This has to do with yesterdays blog but in case you didn't read Brads latest novel I wanted to share my post with you. It's what I feel The Compound represents.<br />Community of<br />Outstanding<br />Motivating<br />People<br />Overcoming<br />Unthinkable obstacles<br />Never<br />Diluting their goals and achievements!<br />You guys and gals are awesome. You make us all very proud.-EEEricanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-57879578129347917182010-06-28T14:18:31.840-07:002010-06-28T14:18:31.840-07:00Metcon: Rowed 20 minutes for meters
Goal was 4000m...Metcon: Rowed 20 minutes for meters<br />Goal was 4000m. i did..4287m!!! woo hoo i'm stoked and shaking terribly while i type this.Ericanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-86877051907341921802010-06-28T12:30:29.293-07:002010-06-28T12:30:29.293-07:00SWOD: handstand pushups
Metcon: 20 overhead walkin...SWOD: handstand pushups<br />Metcon: 20 overhead walking lunges 15 lbs<br /> 20 burpees<br /> 25:30<br />Focused more on accuracy than speedAmynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-55050957722032189262010-06-28T11:12:44.233-07:002010-06-28T11:12:44.233-07:00SWOD 5x5 HSPU on the PVC things
MetCon 17:27SWOD 5x5 HSPU on the PVC things<br />MetCon 17:27MikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-54297899288945255972010-06-28T10:31:43.922-07:002010-06-28T10:31:43.922-07:0020 overhead walking lunges 25lb
20 burjpees over t...20 overhead walking lunges 25lb<br />20 burjpees over the weight plate<br />time: 21:15emilynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-71077156021793182612010-06-28T10:29:34.904-07:002010-06-28T10:29:34.904-07:00wod 17:25wod 17:25Tommynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-58647217773368467912010-06-28T08:52:28.182-07:002010-06-28T08:52:28.182-07:00SWOD: So so so very close to a HSPU. Gonna keep pr...SWOD: So so so very close to a HSPU. Gonna keep practicing.<br />Metcon: 19:31 (25lb weight)Danyelnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-28409675591344038122010-06-28T08:48:02.432-07:002010-06-28T08:48:02.432-07:00SWOD: 3x5 press @105, 110(4), 95
METCON: (What Bil...SWOD: 3x5 press @105, 110(4), 95<br />METCON: (What Bill/Brad did)Used 165Lb for Squat, 50 meter sprint (kinda), 5 chin ups (1st round strict) then jumping. I finished it within time. SMOKED!!!!!Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-21447732328259487932010-06-28T07:56:22.165-07:002010-06-28T07:56:22.165-07:00SWOD:
Shoulder press 5 singles at 195
Metcon:
Wha...SWOD:<br />Shoulder press 5 singles at 195<br /><br />Metcon:<br />What Bill did. I used 275 box squats and went to jumping pull ups after round 3 so as not to rip open my newly healed right hand. Still kicked my butt. If I had more time I would've assessed myself some HSPU penalties for having to resort to jumping chin ups.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-1267529911511858222010-06-28T07:44:41.483-07:002010-06-28T07:44:41.483-07:00SWOD: 3x5 press @105,110,95
METCON: on the minute...SWOD: 3x5 press @105,110,95<br /><br />METCON: on the minute for 10 min<br />75% 1rep max squat (used 245, then droped to 225 after 2nd round. 50 meter sprint, 5 chin ups (did jumping chins). I completed all 10 rounds within each minute but did 3 penalty rounds of 5 hspu cause of my wimpy assisted chin ups.Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.com