tag:blogger.com,1999:blog-7828510347720210832.post2622171439841791156..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Thursday 7.29.10Unknownnoreply@blogger.comBlogger16125tag:blogger.com,1999:blog-7828510347720210832.post-27887146503615364362010-07-30T13:17:59.203-07:002010-07-30T13:17:59.203-07:00SWOD: 62lb kettle bell farmers walk
Metcon: 17:?
1...SWOD: 62lb kettle bell farmers walk<br />Metcon: 17:?<br />155 lbs for 4 rounds and 145 for 3 rounds.Melissa Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-41595450118536129072010-07-30T07:36:15.552-07:002010-07-30T07:36:15.552-07:00SWOD: 53 lb kettle bell farmers walk
Metcon: 11:29...SWOD: 53 lb kettle bell farmers walk<br />Metcon: 11:29 <br />155 lbs for 5.5 rounds and 135 lbs for 1.5 rounds<br /><br />love, love the hot crossfit dude in pink shorts!! good job Brad!Steffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-39206460513109172232010-07-29T22:09:20.058-07:002010-07-29T22:09:20.058-07:00SWOD> 120# + bar
METCON> 7:17 RX'DSWOD> 120# + bar<br />METCON> 7:17 RX'DMATT M.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-30442924862800500962010-07-29T21:37:18.026-07:002010-07-29T21:37:18.026-07:00Swod: 55 lbs with my husbands "power blocks&q...Swod: 55 lbs with my husbands "power blocks".<br />Metcon: 12:03 Rx'd. <br /><br />Bummer I couldn't make it in. I don't like working out alone in my garage. But if I can't make it in, I'm at least fotunate to be able to do some stuff at home. I still hear the coaches telling me to watch my form....so no rounded back tonight on my deadlifts and no bent arms!Daninoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-77041857416588206472010-07-29T21:34:13.971-07:002010-07-29T21:34:13.971-07:00SWOD: 120 + bar each hand
METCON: 6:23 Rx'd
...SWOD: 120 + bar each hand<br /><br />METCON: 6:23 Rx'd<br /><br />Really enjoyed my first day at "The Compound". Can't wait to keep coming back!Ryan S.https://www.blogger.com/profile/10426508533647247387noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-4390956595248325372010-07-29T19:34:51.970-07:002010-07-29T19:34:51.970-07:00SwOD:80+ the bar ? each hand
METCON:as rx'd......SwOD:80+ the bar ? each hand<br />METCON:as rx'd...11:58 <br /> BC and CC..are kidding me 49/ 225Lb. dead lifts!! Thanks to Bob and Nicole for not a hint of doubt that I could do it. Murphy had her game face on tonight ..nice work!!Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-53487226357268795632010-07-29T19:33:55.699-07:002010-07-29T19:33:55.699-07:0080 + bar
Metcon: 10:15 w/ 225
"Finally got m...80 + bar<br />Metcon: 10:15 w/ 225<br /><br />"Finally got my wife to come out for a WOD, she says shes already sore.Bob Bealhttps://www.blogger.com/profile/04596631447560947645noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-53444615210016988222010-07-29T18:45:27.462-07:002010-07-29T18:45:27.462-07:00SWOD: 80# + bar on each side
METCON: hurt backSWOD: 80# + bar on each side<br />METCON: hurt backChadnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-69797658789547358992010-07-29T12:39:40.556-07:002010-07-29T12:39:40.556-07:00CFFB WOD...
SWOD:
Bench Press
45x5, 135x5, 225x5,...CFFB WOD...<br /><br />SWOD:<br />Bench Press<br />45x5, 135x5, 225x5, 275x3, 315x3 (PR), 325x1, 335x1, 345x1<br /><br />Strict Pull Ups: 10, 7, 8<br /><br />Box Squat up to 315 x 2<br /><br />Ran out of time for the metcon.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-41495166614170424572010-07-29T08:27:59.401-07:002010-07-29T08:27:59.401-07:00SWOD: Bench 225x5, 245x5, 265x3, 285x3, 305x1, 315...SWOD: Bench 225x5, 245x5, 265x3, 285x3, 305x1, 315x1, 325 fail. <br />Strict Pull Ups x 12,10,8<br /><br />DWOD: Complete 8 rounds for time of:<br />7 Squats @ 65% of 1 RM = 250 for box squats<br />8 Standing Broad Jumps 6 ft.<br />15:39Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-39894184764572204722010-07-29T08:15:40.269-07:002010-07-29T08:15:40.269-07:00CCFB
Bench 5x135, 5x155, 3x170, 3x175, 1x180, then...CCFB<br />Bench 5x135, 5x155, 3x170, 3x175, 1x180, then muscle failure for the next 3 1 rep sets. <br />Strict Pull Ups 3 x 3 <br /><br />Metcon: 18:45<br />Complete 8 rounds for time of:<br /><br />7 Squats @ 65% of 1 RM = 185 for box squats<br />8 Standing Broad Jumps<br /><br />My legs are smoked!!!Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-49515615407757110232010-07-29T06:30:55.700-07:002010-07-29T06:30:55.700-07:00Farmer Walks -3x50 135 lbs (each side)
METCON: 7 ...Farmer Walks -3x50 135 lbs (each side) <br />METCON: 7 rounds - 18:24<br /> 7 Deadlifts @ 225lbs<br /> 7 Hand Release push upsJohn Anoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-40394308609492759462010-07-29T06:16:30.408-07:002010-07-29T06:16:30.408-07:00farmers walk 3x50 yrds @ 85lbs
METCON
7 rounds fo...farmers walk 3x50 yrds @ 85lbs<br /><br />METCON<br />7 rounds for time<br /> 7 deadlifts @ 125<br /> 7 hand release push ups <br /> = 9:17katenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-30942299679399391502010-07-29T06:02:56.058-07:002010-07-29T06:02:56.058-07:00Framers walk (nice 0ne) 65lbs
metcon:
7 rounds 11...Framers walk (nice 0ne) 65lbs<br />metcon:<br />7 rounds 11:06<br />deadlifts - 85lbs then 55lbs<br />7 handrelease pushupschandanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-84670862895050147382010-07-29T06:00:51.741-07:002010-07-29T06:00:51.741-07:00SWOD: 65lb farmer's walk
Metcon: 7 rounds in ...SWOD: 65lb farmer's walk<br /><br />Metcon: 7 rounds in 11:32 of<br /> 7 deadlifts- 85 lbs<br /> 7 modified hand release push upsAmynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-75274088929255194372010-07-29T05:58:50.392-07:002010-07-29T05:58:50.392-07:00Farmer Walk 50 yrd 115#
Deadlift / 20" Box ...Farmer Walk 50 yrd 115#<br /><br />Deadlift / 20" Box Pusshup<br />7x145lb * 7 for time 10:15BRP (brian)noreply@blogger.com