tag:blogger.com,1999:blog-7828510347720210832.post5554226759812208759..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Monday 2.28.11Unknownnoreply@blogger.comBlogger13125tag:blogger.com,1999:blog-7828510347720210832.post-47056828752345300232011-03-04T21:00:14.023-08:002011-03-04T21:00:14.023-08:00SWOD: don't remember
Metcon: 8:30 vertical jum...SWOD: don't remember<br />Metcon: 8:30 vertical jump no boxes for me :)Melissa Murphynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-62541260767950407092011-03-01T14:23:10.277-08:002011-03-01T14:23:10.277-08:00SWOD: back squat 205 3x5
MetC: 7minSWOD: back squat 205 3x5<br /><br />MetC: 7minKolbynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-26228300153884566062011-03-01T08:56:43.565-08:002011-03-01T08:56:43.565-08:00Back squat 105 at my 80%5x3
Pull ups with 10lbs 24...Back squat 105 at my 80%5x3<br />Pull ups with 10lbs 24 in box!Kimnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-26311211683021609162011-02-28T20:17:33.862-08:002011-02-28T20:17:33.862-08:00Strength Building Day:
Back Squat: 240x3x5
Bench ...Strength Building Day:<br /><br />Back Squat: 240x3x5<br />Bench Press: 172x3x5<br />Ring Dips: Max Reps x3 - 8,8,6Ryan S.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-81768794057912184482011-02-28T20:10:13.319-08:002011-02-28T20:10:13.319-08:00SWOD: 105# BS --ended up being a 3RM rather than ...SWOD: 105# BS --ended up being a 3RM rather than 5x3<br /><br />Metcon: Green band "wrap" pull ups and 20" box--didn't record time; pull-ups were tough!Maureennoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-22271889144325545552011-02-28T20:06:49.340-08:002011-02-28T20:06:49.340-08:00SWOD: 255# Back Squat 5x3
Metcon:
Handstand/Ele...SWOD: 255# Back Squat 5x3<br />Metcon: <br />Handstand/Elevated Push-ups (no pull-ups due to injury)<br />34" box jump<br />Wearing 25# vest for bothGregnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-78621039636656654812011-02-28T20:05:27.750-08:002011-02-28T20:05:27.750-08:00SWOD: 320# 5 sets of 3 reps
METCON: 35# 1st round,...SWOD: 320# 5 sets of 3 reps<br />METCON: 35# 1st round, 30# last 2 rounds, 36.5 inch box 8:48MattMnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-21414171938533130842011-02-28T19:44:31.742-08:002011-02-28T19:44:31.742-08:00back squat: 170 5x3
metcon: 11:01 weighted pullup...back squat: 170 5x3<br />metcon: 11:01 weighted pullups +20 lbs./ 32 inch boxDougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-57172448081339371692011-02-28T14:49:42.040-08:002011-02-28T14:49:42.040-08:00CFE WOD(due last week)
Long Run 10.5miCFE WOD(due last week)<br />Long Run 10.5miMikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-57159201755658909052011-02-28T13:10:13.404-08:002011-02-28T13:10:13.404-08:00Knee Rehab Strength WOD:
- Back Squat: 335x1, 302...Knee Rehab Strength WOD:<br />- Back Squat: 335x1, 302x3, 268x5<br />- Barbell Rows: 250x4, 225x6, 200x8<br />- Bench Press: 300x3, 270x6, 240x8<br />- Tabata Row: 131m per round averageBradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-2121220584034778562011-02-28T11:28:14.471-08:002011-02-28T11:28:14.471-08:00This stinks, second week of being sick. Hopefully ...This stinks, second week of being sick. Hopefully tonight is the last night. I really miss working out.Larry D.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-33310690498079885232011-02-28T09:10:23.138-08:002011-02-28T09:10:23.138-08:00SWOD: Back Squat 105lb 5x3
Metcon: 5:27 24/26"...SWOD: Back Squat 105lb 5x3<br />Metcon: 5:27 24/26" box jumps and pull ups with band <br /><br />Thanks for the tips and new band technique for pull ups Craig!danyelnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-71812251887800963662011-02-28T07:39:08.469-08:002011-02-28T07:39:08.469-08:00SWOD: Front Squat 1-1-1-1-1(did a lot of back squa...SWOD: Front Squat 1-1-1-1-1(did a lot of back squats last week, still feeling it)<br />290-3310-330-350 x 1, 350 (again) x 0<br /><br />Metcon: 38.5" Box and 50# Pull Ups (strict, no chin ups)- 14:23<br /><br />Took a while for my shoulder to get warmed up.Craignoreply@blogger.com