tag:blogger.com,1999:blog-7828510347720210832.post3386699318244783921..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Friday 12.24.10Unknownnoreply@blogger.comBlogger5125tag:blogger.com,1999:blog-7828510347720210832.post-57234290996818137332010-12-24T23:07:00.644-08:002010-12-24T23:07:00.644-08:00Metcon: @ the track by the prison
400m run
30 push...Metcon: @ the track by the prison<br />400m run<br />30 pushups<br />400m run<br />30 pushups<br />400m run<br /><br />8:37Jennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-43952092221038141492010-12-24T15:59:33.905-08:002010-12-24T15:59:33.905-08:00SWOD: 5 Rounds Max Rep Strict Pullups w/ 30 lb bac...SWOD: 5 Rounds Max Rep Strict Pullups w/ 30 lb backpack. 2 min rest between sets.<br /><br />8,5,4,4,4<br /><br />Metcon: Tabata Bottom to Bottom Squats, then 1 mile run. All done with 30lb backpack.<br /><br />Lowest # of squats: 6 (resting in bottom position is BRUTAL), mile 10:08.<br /><br />Time to pig out.Ryan S.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-13251542747685519252010-12-24T13:38:19.078-08:002010-12-24T13:38:19.078-08:00Starting Strength WOD:
- Deadlift: Worked up to ...Starting Strength WOD:<br /><br />- Deadlift: Worked up to 425x1, then 245x 3x5<br />- Shoulder Press: Worked up to 185x1, then 145x 3x5<br />- Pull Ups: 255x 3x5 (including body weight)<br />- GHD Sit Ups and jump rope in between sets.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-2508010460239072292010-12-24T10:49:05.133-08:002010-12-24T10:49:05.133-08:00METCON: @ the track by the prison
400m run
30 pus...METCON: @ the track by the prison <br />400m run<br />30 pushups<br />400m run<br />30 pushups<br />400m run<br /><br />8:09Matt Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-33727877281952491902010-12-24T06:03:57.247-08:002010-12-24T06:03:57.247-08:00"Football Gone Bad" w/ work partners Ken..."Football Gone Bad" w/ work partners Ken & Kate:<br />3 rounds / 1 min. ea:<br />1)Box Jumps 20"<br />2)Push Ups<br />3)Double Unders<br />4)Row- for calories<br />5)DB Thrusters (45#- sub'd 1-arm 62# KB rt only)<br />*1-min. rest btwn rounds<br /><br />Scores: 140-121-118= 379Craignoreply@blogger.com