tag:blogger.com,1999:blog-7828510347720210832.post3502986119536461175..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Friday 4.16.10Unknownnoreply@blogger.comBlogger12125tag:blogger.com,1999:blog-7828510347720210832.post-84941476374384589082010-04-17T15:24:52.800-07:002010-04-17T15:24:52.800-07:00forgot to post yesterday, but wanted to record my ...forgot to post yesterday, but wanted to record my weights....<br /><br />SWOD Ring dips--Hold 18 sec, 7 sec need to practice this, need to work on stability<br /><br />WOD- 55 lbs clean and Jerk 2 x 15--Next time try more weight.<br /><br />I worked on shoulder press with Danyel and got 60 lbs x 1--working on quarter goal of 75 lbs.....Kellynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-44011070831423658642010-04-17T13:14:03.865-07:002010-04-17T13:14:03.865-07:00Pull ups 5 rm 22.5 lb
Ring dips 5 rm 15 lb
Clean /...Pull ups 5 rm 22.5 lb<br />Ring dips 5 rm 15 lb<br />Clean / jerk 70% of max 125 lbkennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-41277662534606451222010-04-17T10:02:05.168-07:002010-04-17T10:02:05.168-07:00Bar dips w/ band, ring dips w/ band
Metcon: 55 - ...Bar dips w/ band, ring dips w/ band<br /><br />Metcon: 55 - I could have lifted more weight ;)Steffanie Jnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-65185796094963148422010-04-16T18:46:50.573-07:002010-04-16T18:46:50.573-07:00Swod: body weight ring dips/pullups with 18 lb. kb...Swod: body weight ring dips/pullups with 18 lb. kb<br />MetCon: 105 lbs. n/p<br />practice band assisted muscleups 1 set 6or7<br />Turkish Getup 1 rep. each side w/53lb.KBDougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-67609350062056705642010-04-16T18:20:12.503-07:002010-04-16T18:20:12.503-07:00SWOD: pullups and ring dips with band
Metcon: 65lb...SWOD: pullups and ring dips with band<br />Metcon: 65lbs no penaltiesMelissa Mnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-63032117318796590752010-04-16T18:18:00.858-07:002010-04-16T18:18:00.858-07:00Swod: 45lbx5 dips and p/u
Metcon: 105 no penalties...Swod: 45lbx5 dips and p/u<br />Metcon: 105 no penaltiesMattnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-79678308703174482122010-04-16T08:53:01.372-07:002010-04-16T08:53:01.372-07:00Sittin in Redding, relaxing, sorry I missed this m...Sittin in Redding, relaxing, sorry I missed this mornings workout, "NOT". But will be back on Monday after needed rest. Glad to see I wasn't missed. Kool April Nites, "ROCK".... See ya Monday.Paul (olddiver)noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-31044442353517529372010-04-16T08:18:44.937-07:002010-04-16T08:18:44.937-07:00Oh i forgot to say, on the last minute Dave challe...Oh i forgot to say, on the last minute Dave challenged me to do as many reps possible. Got 6. we tiedCraignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-50055841471497773792010-04-16T08:13:44.498-07:002010-04-16T08:13:44.498-07:00swod: I did asssited muscle ups again with the ban...swod: I did asssited muscle ups again with the band. 3 sets, 4,4,5. <br /><br />Metcon: Back was very tired from the week, did 5 rounds with 135 then had to change workout to bench press. 10-9-7-8-7-6-5-4-3-1 with 135 reps on every min for 10 min.Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-20876760319311388832010-04-16T07:58:23.485-07:002010-04-16T07:58:23.485-07:00Morning crew did great, I turned around in the mid...Morning crew did great, I turned around in the middle of my workout and Witnessed Danyel throwing up 55 lbs Shoulder Presses like it was 50 lbs shoulder presses. Crazy! She got her goal.<br /><br />I'm working toward my Snatch goal, so I did this metcon with 145# Snatches. <br /><br />Dropped one rep in the 2nd and 4th round = 2 penalties (10 burpees)Craignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-35102075335695296982010-04-16T06:35:41.164-07:002010-04-16T06:35:41.164-07:00WAHOOOOO, the morning crew really rocked this morn...WAHOOOOO, the morning crew really rocked this morning. The girls crew was on their "A" game... Way to push it....<br /><br />SWOD: Whatever<br /><br />METCON: 95Lbs ea rep with a 135 attempt. 1- 5 Burpee penilty. On the 15th minute we did as many reps as possible (6). No Mole this morning, Nicole must feel she's gathered enough information for the afternooners.Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-61603444918343603902010-04-16T06:34:57.519-07:002010-04-16T06:34:57.519-07:00SWOD: Practiced ring dips which for me was a sligh...SWOD: Practiced ring dips which for me was a slight elbow bend and a lot of shaking.<br />Metcon: Used 55 lbs but will try more next time.<br /><br />The big news is that I was feeling pumped and decided to try my shoulder press goal of 55 lbs x 3 and was successful!!! I am pumped and really happy to get that monkey off my back. Now on to the next goal.Danyelnoreply@blogger.com