tag:blogger.com,1999:blog-7828510347720210832.post2588121458755088272..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Wednesday 11.24.10Unknownnoreply@blogger.comBlogger28125tag:blogger.com,1999:blog-7828510347720210832.post-5156396455553568212010-11-29T09:41:28.751-08:002010-11-29T09:41:28.751-08:00SWOD: 125x1, 95 2x5 for Shoulder press
METCON (Don...SWOD: 125x1, 95 2x5 for Shoulder press<br />METCON (Done on Thanks Giving day but logged here).<br />5-3+9-3+2-3+2-3+1=17 and a bunch of extras..<br />This was a great workout.Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-80832423449587107672010-11-26T00:42:36.250-08:002010-11-26T00:42:36.250-08:00Did the shoulder press this morning:
85lbs x 1, 7...Did the shoulder press this morning:<br /><br />85lbs x 1, 70 lbs 2 x 5Brookenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-16507938680082624772010-11-25T08:57:25.047-08:002010-11-25T08:57:25.047-08:00SWOD: 135x1, 95 2x5 for shoulder press
Metcon: 4,...SWOD: 135x1, 95 2x5 for shoulder press<br /><br />Metcon: 4,3+14,3+2,3+2,3+7=17+6Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-35347119686716620402010-11-25T08:41:32.447-08:002010-11-25T08:41:32.447-08:00Good Job Kim,
SWOD: 195 x 1, 150 x 2 x 5
Metcon:...Good Job Kim, <br /><br />SWOD: 195 x 1, 150 x 2 x 5<br />Metcon: Rx'd rounds of 7-6-6-6-6= 31Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-28433330714361313952010-11-25T08:39:53.613-08:002010-11-25T08:39:53.613-08:00Good job Kim!
Paul, you were the only one that di...Good job Kim!<br /><br />Paul, you were the only one that did 15 squats instead of 9. I think you just tune me out more than you tune out Craig.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-19292213054640621392010-11-25T07:33:40.762-08:002010-11-25T07:33:40.762-08:00Way to "Bring it" with you on the road K...Way to "Bring it" with you on the road Kim!!Wahoooey!!!Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-5381187065187880642010-11-25T01:11:21.288-08:002010-11-25T01:11:21.288-08:00Visited a crossfit gym here in Oregon, did:
1 dea...Visited a crossfit gym here in Oregon, did: <br />1 dead lift<br />1 chin up<br />3 dead lifts<br />3 chin ups<br />5 dead lifts <br />5 chin ups <br />75# and reg chin ups, 6 rounds in 20 min<br />Everyone was really nice until they discovered I didn't need bands, then they wouldn't talk to me!!!!! That's right I was the only one not using bands, 5 girls 1 guy. I brought it strong.kimnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-14106187189328335672010-11-24T21:59:59.413-08:002010-11-24T21:59:59.413-08:00HSPU Day 9HSPU Day 9Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-20734036152177154602010-11-24T20:13:37.606-08:002010-11-24T20:13:37.606-08:00SWOD: 105# X 1 2 rds of 5 75#
METCON:
3 6 9 look...SWOD: 105# X 1 2 rds of 5 75#<br /><br />METCON:<br /><br />3 6 9 looks good, if I remember correctly Brad had us do 3 Power Cleans, 6 push-ups, and 15 not 9 air squats. I want Craig back....<br /><br />Completed 14 complete rounds, (with 15 air squats not 9) Thanks Brad.....Paul (olddiver)noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-21096818038124404852010-11-24T19:28:34.716-08:002010-11-24T19:28:34.716-08:00Greg kicked my booty tonight with the close grip b...Greg kicked my booty tonight with the close grip bench presses and close grip pushups. I think I might need a cold beer to ice my arms down.....<br /><br />Day 9 HSPUJennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-74051567967615706832010-11-24T19:18:00.356-08:002010-11-24T19:18:00.356-08:00SWOD: 90% @ 130 lb and 70%, 2X5 @105 lb
Metcon: 1...SWOD: 90% @ 130 lb and 70%, 2X5 @105 lb<br /><br />Metcon: 11 rounds at 115 lbs plus 11 rounds + 4 air squats @ rx'd<br /><br />Day 9 HSPULarry Dnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-74411719057478752432010-11-24T19:10:11.900-08:002010-11-24T19:10:11.900-08:00SWOD: 72.5 @90% 65# 2x5
WOD: 3- 75# bench press
...SWOD: 72.5 @90% 65# 2x5<br /><br />WOD: 3- 75# bench press<br /> 6- close grip push ups<br /> 9- squats<br /><br />10 roundsJennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-22791449297261671212010-11-24T18:46:36.626-08:002010-11-24T18:46:36.626-08:00swod:115x1/85 2x5
metcon: 15 rnds @ 120 lbs. + som...swod:115x1/85 2x5<br />metcon: 15 rnds @ 120 lbs. + some extra squats @ the end.Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-18298227891179471682010-11-24T18:35:23.277-08:002010-11-24T18:35:23.277-08:00SWOD: 68# x1; 50# 2x5
Metcon: 14 rounds + 1 cle...SWOD: 68# x1; 50# 2x5<br /><br />Metcon: 14 rounds + 1 clean as Rx'd! :)Maureennoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-81875965550242508922010-11-24T17:56:49.459-08:002010-11-24T17:56:49.459-08:00Metcon- 4,4,4,4,4 + 3 cleans as rx'dMetcon- 4,4,4,4,4 + 3 cleans as rx'dBrookenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-80209477448562005522010-11-24T10:59:55.210-08:002010-11-24T10:59:55.210-08:00SWOD 190X1 155X2X5
METCON LOST COUNT, I HAVE NO CL...SWOD 190X1 155X2X5<br />METCON LOST COUNT, I HAVE NO CLUEALANnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-27005994671371402432010-11-24T10:38:58.159-08:002010-11-24T10:38:58.159-08:0075# push press one rep max
15 rds
bench 1 rep ...75# push press one rep max <br />15 rds<br />bench 1 rep max 105greg cnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-55989755227082075322010-11-24T10:35:00.743-08:002010-11-24T10:35:00.743-08:00HSPU Day #9
SWOD: 1 @ 135, 2x5 @ 125
Metcon: 16 r...HSPU Day #9<br /><br />SWOD: 1 @ 135, 2x5 @ 125<br />Metcon: 16 rounds + 1 squat as rx'd.Gregnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-79911808333419748652010-11-24T10:33:31.187-08:002010-11-24T10:33:31.187-08:00SP..155 x 1, 120 2x 5
metcon..20.66 roundsSP..155 x 1, 120 2x 5<br /> metcon..20.66 roundsKennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-51485808506487272262010-11-24T10:28:32.708-08:002010-11-24T10:28:32.708-08:00SWOD:70lb-65lb
goal:75-70
MetCon:3w/2pc-3w/3pu-3-3...SWOD:70lb-65lb<br />goal:75-70<br />MetCon:3w/2pc-3w/3pu-3-3w/3pc-3w/6pu<br />goal: reach 4 for one roundkelseynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-1334468302904548702010-11-24T10:04:22.390-08:002010-11-24T10:04:22.390-08:00HSPU Day #9
SWOD: 1 @ 191, 2x5 @ 155
Metcon: 1...HSPU Day #9<br /><br />SWOD: 1 @ 191, 2x5 @ 155<br /><br />Metcon: 18 rounds + 6 push ups as rx'd. I wanted to average 5 rounds per 3:00 but that plan quickly went out the window!Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-27428459816017167782010-11-24T08:25:40.488-08:002010-11-24T08:25:40.488-08:00Today the FHL crowd did their weekly four miler. N...Today the FHL crowd did their weekly four miler. No running allowed and must walk as fast as possible.<br /><br />4 Mile mallwalk: 53:32Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-5949437740899758132010-11-24T08:19:14.387-08:002010-11-24T08:19:14.387-08:00SWOD: 210#x1 5#PR! / 165#x2x5
METCON: 15rounds RX...SWOD: 210#x1 5#PR! / 165#x2x5<br /><br />METCON: 15rounds RX'D@ 135#Matt M.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-45666907750295642572010-11-24T07:58:38.194-08:002010-11-24T07:58:38.194-08:00SWOD: 130x1, 95 2x5
Metcon: 13+6 pushups @ 95#SWOD: 130x1, 95 2x5<br />Metcon: 13+6 pushups @ 95#Dave W.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-79609967521761572852010-11-24T07:27:24.370-08:002010-11-24T07:27:24.370-08:00SWOD: 65x1 (failed @ 70) 60x2x5
Metcon: 20 rds + 3...SWOD: 65x1 (failed @ 70) 60x2x5<br />Metcon: 20 rds + 3 power cleans as rx'dSteffanienoreply@blogger.com