tag:blogger.com,1999:blog-7828510347720210832.post3187839702906761508..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Tuesday 4.27.10Unknownnoreply@blogger.comBlogger21125tag:blogger.com,1999:blog-7828510347720210832.post-23804315394546363142010-04-28T16:57:13.879-07:002010-04-28T16:57:13.879-07:00SWOD: Negative pullups and ring dips with feet on ...SWOD: Negative pullups and ring dips with feet on the ground<br /><br />Metcon: 20:14 <br />1/2 DU's and 1/2 tuck jumps...I should have pushed myself to do all DU's but I was sore from running up Wykoff, next time...Steffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-61096065166467969662010-04-28T08:33:27.234-07:002010-04-28T08:33:27.234-07:00FirePower WOD: 5 rounds for time. 14:00 min
200 m ...FirePower WOD: 5 rounds for time. 14:00 min<br />200 m sprint row.<br />10 wall ball (20 lb ball).<br />2 15' rope climbs.<br />Nice work Holly!!!Kennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-88129354228869932942010-04-27T21:40:08.226-07:002010-04-27T21:40:08.226-07:00I forgot to say, Craig said because I couldn't...I forgot to say, Craig said because I couldn't do DU's I had to double the singles, i.e. 40, 38, 36, etc. but you have to learn somehow, I remember when I couldn't do one single under, today I hit 16 in a row at one point....Paul (olddiver)noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-35394724311920519592010-04-27T21:11:58.863-07:002010-04-27T21:11:58.863-07:00Wt Pull-Ups Max=35lbs
RingDips Max=9
MetCon ...Wt Pull-Ups Max=35lbs<br />RingDips Max=9<br />MetCon 16:08 9(Modified DUs'to Tuck Jumps because I'm to uncoordinated to do double unders)MikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-70406523201702536482010-04-27T19:59:26.549-07:002010-04-27T19:59:26.549-07:00Metcon: 22:17 singles and tucks rotating - situps ...Metcon: 22:17 singles and tucks rotating - situps as rx'djennnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-11627722167436292462010-04-27T19:58:03.551-07:002010-04-27T19:58:03.551-07:00SWOD: strict pullups (hands are bleeding...ouch!) ...SWOD: strict pullups (hands are bleeding...ouch!) dips 3x 10<br /><br />MetCon: 15:15 as RxNicolenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-16087980348024784782010-04-27T19:56:27.445-07:002010-04-27T19:56:27.445-07:00Metcon: 20:21Metcon: 20:21Tammynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-50217621406128713142010-04-27T19:55:47.998-07:002010-04-27T19:55:47.998-07:00Metcon: 21:09 mixed tuck jumps/singlesMetcon: 21:09 mixed tuck jumps/singlesDaninoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-79190996521824693652010-04-27T19:44:53.434-07:002010-04-27T19:44:53.434-07:00Metcon: 27:27
No SWOD due to injury.Metcon: 27:27<br /><br />No SWOD due to injury.Dave W.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-70729011938099465732010-04-27T19:43:28.382-07:002010-04-27T19:43:28.382-07:00Nice work Holly! Kipping...that's next on my b...Nice work Holly! Kipping...that's next on my bucket list.Jerryhttps://www.blogger.com/profile/15994317319579322770noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-16594147747856615292010-04-27T19:40:30.815-07:002010-04-27T19:40:30.815-07:00swod; 3x5 @ +10,+15,+20x1 +4 body weight
metcon:15...swod; 3x5 @ +10,+15,+20x1 +4 body weight<br />metcon:15:23 as rx'd!! Double unders just clicked:)<br />congrates to Holly and Angelia, Kipping pullups!!Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-8884833552741035862010-04-27T19:35:38.215-07:002010-04-27T19:35:38.215-07:00SWOD: Intro to Ring Dips 101 by Coach Erica and 3x...SWOD: Intro to Ring Dips 101 by Coach Erica and 3x5 pull ups/neg pull ups. Ugh!<br /><br />Metcon: 21's of Double Unders and Abmat Situps<br /><br />Never did a DU until tonight. Started out with a jump rope determined to find a way to get one. Five minutes into the metcon I did DU #1. I then went through the metcon with tuck jumps and sit ups until the end and finished with DU #2 and 20 Jerryhttps://www.blogger.com/profile/15994317319579322770noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-76775483358259544602010-04-27T17:59:13.044-07:002010-04-27T17:59:13.044-07:00SWOD: Up to 40lbs but had to cut it short due to ...SWOD: Up to 40lbs but had to cut it short due to time.<br /><br />Metcon: 13:43 as rx'd. About 20 seconds slower than last time! Son of a...Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-82480999056015186922010-04-27T13:55:09.986-07:002010-04-27T13:55:09.986-07:00Yay Holly!!! Good for you.Yay Holly!!! Good for you.Daninoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-47044678559405879342010-04-27T10:51:22.267-07:002010-04-27T10:51:22.267-07:00I saw Holly do a kipping pull up!!!
SWOD: negative...I saw Holly do a kipping pull up!!!<br />SWOD: negative pullups, ring holds<br />WOD: 33:16 with double unders! Last time I was faster, but did tuck jumps.Melissa Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-74294160753388843132010-04-27T10:46:53.272-07:002010-04-27T10:46:53.272-07:00Good Day!!! Got my first kipping pull up - and the...Good Day!!! Got my first kipping pull up - and there were witnesses :)<br />SWOD: Kipping pull-ups, ring/bar dips<br />WOD: 18:32 DU Beat my last time of 22:15. Woo hoo!!hollycollinshttps://www.blogger.com/profile/03459532050701861029noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-43243143204046937752010-04-27T10:39:47.414-07:002010-04-27T10:39:47.414-07:00swod: neg pull ups 3x5
metcon:20:24swod: neg pull ups 3x5<br />metcon:20:24Michael W.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-37693623211465367512010-04-27T07:29:56.818-07:002010-04-27T07:29:56.818-07:00SWOD 3 sets of strict slow count with dead hang pu...SWOD 3 sets of strict slow count with dead hang pull ups. 3 reps each time. Bar dips, 7, 9, and 6. <br /><br />MECON: 21's (DU & situps) = 17:25Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-29711096872082453772010-04-27T07:27:53.351-07:002010-04-27T07:27:53.351-07:00Weighted pull ups: 3 x 5 x 35#
Ring dip: 11, 8, 9
...Weighted pull ups: 3 x 5 x 35#<br />Ring dip: 11, 8, 9<br /><br />Metcon: 15:05Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-71239913872171329722010-04-27T06:57:49.292-07:002010-04-27T06:57:49.292-07:00Smoked!!!!!!
21's:27:19 which is 7 minutes fa...Smoked!!!!!!<br /><br />21's:27:19 which is 7 minutes faster than in Feb...<br />Squat Clean: 135 one round Max with a 145 attempt. Need to improve my initial burst and catching the bar lower. Improved but still more to do. Great showing this morning gals/guys..Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-75400816852780237192010-04-27T06:48:19.826-07:002010-04-27T06:48:19.826-07:0021's Who ever thought of that??? 23:18
Small...21's Who ever thought of that??? 23:18<br /><br />Small class, No "DANYEL", Anthony, John, there's always tomorrow. <br /><br />Congrats to Chanda on getting those Double Unders....Paul (olddiver)noreply@blogger.com