tag:blogger.com,1999:blog-7828510347720210832.post2474816482326035909..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Friday 1.14.11Unknownnoreply@blogger.comBlogger11125tag:blogger.com,1999:blog-7828510347720210832.post-32577966098214961942011-01-17T09:08:24.613-08:002011-01-17T09:08:24.613-08:00SWOD: 125lb 1rm Front Squat (thanks for the push a...SWOD: 125lb 1rm Front Squat (thanks for the push and faith Kyle)gonna get 135 next time no prob!<br /><br />Metcon: 7:27 Started out rx'd but had to quickly drop weight to 85lb for C&J's and FS then 65lb for snatch.Wanted form and depth everytime. used 20" box.<br /><br />Thanks for pushing me through my SWOD and metcon Kyle. After being up all morning i didnt have the juice but Ericanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-22432049771437659002011-01-14T21:01:48.708-08:002011-01-14T21:01:48.708-08:00SWOD: 260 FS (PR)
Metcon: 3:39 @135 pc&fs, 95...SWOD: 260 FS (PR)<br /><br />Metcon: 3:39 @135 pc&fs, 95 snatch with lungesBillhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-23129972336834049642011-01-14T18:42:45.851-08:002011-01-14T18:42:45.851-08:00SWOD: 120#
Metcon: 8:54 (65# snatch)
I like the p...SWOD: 120#<br />Metcon: 8:54 (65# snatch)<br /><br />I like the prescribed warm up too, kinda ;)Steffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-55480870756997836072011-01-14T14:37:24.918-08:002011-01-14T14:37:24.918-08:00Starting Strength WOD:
- Back Squat: 310x1, 279x3,...Starting Strength WOD:<br />- Back Squat: 310x1, 279x3, 248x5<br />- Bench Press: 275x4, 250x6, 225x8<br />- Chin ups: +60x2, +30x4, Bwtx9Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-31012659147241385532011-01-14T12:26:39.135-08:002011-01-14T12:26:39.135-08:00SWOD 175# FSquat
Metcon 10:14 105 C&J, 75#...SWOD 175# FSquat<br />Metcon 10:14 105 C&J, 75#Sn, 125# FSquat<br /> 24"box <br /> Also a fan of set warmups..MikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-2218755048174715262011-01-14T12:24:01.292-08:002011-01-14T12:24:01.292-08:00SWOD: 115 Front squat
Metcon: 85# cleans and front...SWOD: 115 Front squat<br />Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)<br /><br />I agree with Bob, I like the new warmups even though today included burpee pullups.Melissa Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-52195904027957884902011-01-14T12:22:52.685-08:002011-01-14T12:22:52.685-08:00SWOD: 115 Front squat
Metcon: 85# cleans and front...SWOD: 115 Front squat<br />Metcon: 85# cleans and front squats, 65# snatch = 8:11 (some of those were in power form)<br /><br />I agree with Bob, I like the new warmups even though today included burpee pullups.Melissa Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-81150479646253987872011-01-14T12:08:13.265-08:002011-01-14T12:08:13.265-08:00105 front squat
65lbs for all the metcon!!
9:58 ti...105 front squat<br />65lbs for all the metcon!!<br />9:58 timeKimnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-12637540793463328022011-01-14T10:44:33.902-08:002011-01-14T10:44:33.902-08:00SWOD: 215
METCON: rx'ed 8:14
Melissa, what ...SWOD: 215 <br />METCON: rx'ed 8:14 <br /><br />Melissa, what did I tell you I knew you'd catch me on the box jump. Thanks for the push. Loving the new warm up guys. I feel nice and ready for the start of the WOD.Bobnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-68214231169102798752011-01-14T08:24:44.402-08:002011-01-14T08:24:44.402-08:00CFE#3
45min/5.52miCFE#3<br />45min/5.52miMikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-15406829643822233972011-01-14T05:56:41.708-08:002011-01-14T05:56:41.708-08:00SWOD: 165 lb = PR
Metcon: 95# C&J, 85# snatch...SWOD: 165 lb = PR<br /><br />Metcon: 95# C&J, 85# snatch, 95# Front Squat, 24in box 9:45. Struggled with snatchBrookenoreply@blogger.com