tag:blogger.com,1999:blog-7828510347720210832.post2962018394968946169..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Monday 2.14.10Unknownnoreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7828510347720210832.post-14644312503185465132011-02-14T20:29:15.881-08:002011-02-14T20:29:15.881-08:00SWOD: 10 reps, 10# wall ball @ 10 feet
Metcon: 5...SWOD: 10 reps, 10# wall ball @ 10 feet<br />Metcon: 5 rounds + 8 pull-ups super-scaled<br />5 HSPUs - 10# plate + 3 ab mats<br />10 pistols - 16" box w/help from green band<br />15 pull-ups - green bandMaureennoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-69109711526143983962011-02-14T18:22:57.963-08:002011-02-14T18:22:57.963-08:00I like the new schedule for the 4:30 starts. Im st...I like the new schedule for the 4:30 starts. Im starting the CCF workout series today. <br /><br />swod: 10x2 box squats @ 85%: used 255<br />floor press 3rm: 175 <br />metcon: 12:31 with 125 lb sh press / dips instead of pull ups. <br />Complete 5 rounds for time of:<br /><br />1 Press 90% of 1 RM<br />1 Strict Pull Up<br />1 Press 90% of 1 RM<br />3 Strict Pull Ups<br />1 Press 90% of 1 RM<br Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-81247971053056654542011-02-14T12:33:02.280-08:002011-02-14T12:33:02.280-08:00SWOD 20 # Ball 11,9 (I sucked at wall ball today)
...SWOD 20 # Ball 11,9 (I sucked at wall ball today)<br /><br />Metcon 7Rds + HSPU + 7 Pistols<br /> (1 abmat) (small box)MikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-32638918134795137662011-02-14T10:57:17.124-08:002011-02-14T10:57:17.124-08:006 and 9 with 20lbs ball at 8ft
6 rounds6 and 9 with 20lbs ball at 8ft<br />6 roundsKimnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-1516602230529116322011-02-14T10:48:11.243-08:002011-02-14T10:48:11.243-08:00SWOD: 46@20,
Metcon: 7+ 4 pist rxedSWOD: 46@20, <br />Metcon: 7+ 4 pist rxedGregnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-75257959777502488172011-02-14T07:51:34.477-08:002011-02-14T07:51:34.477-08:00SWOD: 20# ball- 40 reps at 10ft. 17 reps above bl...SWOD: 20# ball- 40 reps at 10ft. 17 reps above black board<br /><br />Metcon: Back was tight, so warmed up to 315 Back Squat, then<br />315 x 10Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-62903786814607585632011-02-14T06:27:34.919-08:002011-02-14T06:27:34.919-08:00SWOD 6 with 10 lbs. Need to work on accuracy
WOD 8...SWOD 6 with 10 lbs. Need to work on accuracy<br />WOD 8 rounds plus 5 hspu's. Almost 2 rds better than last time I did MaryKellynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-31633832161864119442011-02-14T05:57:11.880-08:002011-02-14T05:57:11.880-08:00SWOD- 10 lbs- 8rm
METCON- MARY- 5 rds + 7 pull up...SWOD- 10 lbs- 8rm<br /><br />METCON- MARY- 5 rds + 7 pull upskatenoreply@blogger.com