tag:blogger.com,1999:blog-7828510347720210832.post5741531307986509416..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Tuesday 4.13.10Unknownnoreply@blogger.comBlogger16125tag:blogger.com,1999:blog-7828510347720210832.post-69982573083228412752010-04-16T10:43:40.291-07:002010-04-16T10:43:40.291-07:00SWOD: 55
Metcon:14:56 (15lb dumbell)SWOD: 55<br />Metcon:14:56 (15lb dumbell)Steffanie Jnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-65480590219536056642010-04-14T03:43:34.771-07:002010-04-14T03:43:34.771-07:00SWOD 105lb 6x3
15lb Wt. Chinups 6x3
Metcon...SWOD 105lb 6x3<br /> 15lb Wt. Chinups 6x3<br />Metcon 19:26 (44,35 and 26lb KB)MikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-88762521547084233152010-04-14T01:31:32.218-07:002010-04-14T01:31:32.218-07:00Swod:55
Metcon:1906 but with 45 barSwod:55<br />Metcon:1906 but with 45 barMichael W.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-92033277982226547972010-04-13T22:29:49.417-07:002010-04-13T22:29:49.417-07:00Swod: 55
Metcon: 15:53 18 lb kettle, box and jerks...Swod: 55<br />Metcon: 15:53 18 lb kettle, box and jerks as RxDaninoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-91110345250580052972010-04-13T21:25:20.125-07:002010-04-13T21:25:20.125-07:00shoulder press 115, 120, 130 6 rep. 3 sets
chin-u...shoulder press 115, 120, 130 6 rep. 3 sets<br />chin-ups 5, 15 6 rep 3 sets<br /> WOD... 3ea jerks @ 125. 6ea arm KB one arm jerks. 24'' box jumps 9 ea.<br />22:43kennynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-59282472479063057742010-04-13T20:05:27.210-07:002010-04-13T20:05:27.210-07:00SWOD: 55lbs, neg chin ups
Metcon: 55lbs jerks, 15 ...SWOD: 55lbs, neg chin ups<br />Metcon: 55lbs jerks, 15 lbs, 20' box<br />13:49Kristennoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-60478041653727769632010-04-13T19:50:21.907-07:002010-04-13T19:50:21.907-07:00SWOD: 45, 75, 85 lbs.
Metcon: 75 lbs. jerks, 26 l...SWOD: 45, 75, 85 lbs.<br /><br />Metcon: 75 lbs. jerks, 26 lbs KB, 24" box<br /><br />Time: 23:59 :) okay it was 24:00...smoke-in!<br /><br />Really enjoyed the workout tonight. Thanks Coach Erica!Jerryhttps://www.blogger.com/profile/15994317319579322770noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-36524870089841567002010-04-13T19:29:05.766-07:002010-04-13T19:29:05.766-07:00SWOD: w/u45,75 105x6x3 shoulder press
wieghted ch...SWOD: w/u45,75 105x6x3 shoulder press<br />wieghted chinups 2 sets W/18 kb 2@ 26 lb 2@35<br />hang the kb off your foot<br />MetCon:105 lb. jerks,35lb. kb 24" box<br />and I swear I dont remember the time 12-14 mins?<br />its on the board..Dougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-8001740854807060092010-04-13T18:43:51.275-07:002010-04-13T18:43:51.275-07:00SWOD: Press 95Lbs
METCON: 95Lb Jerks, 35 Lb KB, 6...SWOD: Press 95Lbs<br /><br />METCON: 95Lb Jerks, 35 Lb KB, 6 snatches each arm, 24" box jumps, I forgot my time. only morning guy to get it right.<br /><br />Side note: The Challenge is on. Teams are made and now we wait for staff to name the exercise.Davidnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-56860709512876291542010-04-13T15:49:37.994-07:002010-04-13T15:49:37.994-07:00SWOD: Press at 175 ( I started at 185 and got 2 s...SWOD: Press at 175 ( I started at 185 and got 2 sets, dropped to 180 for one set, and finished at 175.) I also did 3 sets at 35 lbs for the chin ups, and the last 4 sets at 30 lbs. I guessed I overestimated myself today.<br /><br />Metcon: 175 lbs jerk, 44 lbs KB, 6 snatches each arm, 24" box jumps. 11:40 as rx'd.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-34725104424179762512010-04-13T15:48:50.535-07:002010-04-13T15:48:50.535-07:00DAMN ELBOW....
Couldn't do SWOD, so Craig said...DAMN ELBOW....<br />Couldn't do SWOD, so Craig said do some rowing, rowed for 5 min twice, first 1087 meters, second 1136 meters.<br /><br />WOD: Worked on form, used 35# bar<br />35# Jerk<br />18 lb Kettle bell<br />20" box stepups = 6:12 for 7 rounds, then continued until Dave finished, did 9 more complete rounds, so 16 total. Sure would be nice if me left arm would heal. Going to KoolPaul (olddiver)noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-85266613320765682352010-04-13T14:55:14.928-07:002010-04-13T14:55:14.928-07:00SWOD: 45 lbs shoulder press 6 sets x 3 (might hav...SWOD: 45 lbs shoulder press 6 sets x 3 (might have been able to do 50--will try next time) 6 rounds x 3 chinups (with tiny jump to get up)<br /><br />WOD: 7 rounds for time--45 lbs jerk, 18 lb snatch, 20" box jumps 12:02.<br /><br />Needed that stress relief!Kellynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-83328353971749826962010-04-13T10:08:29.963-07:002010-04-13T10:08:29.963-07:00SWOD: 95 lbs for shoulder press 6 sets x 3 reps
...SWOD: 95 lbs for shoulder press 6 sets x 3 reps<br /> chin ups 6 x 3, I got stuck in my mind pull ups....oops that was for 2 sets, then i finished with chins ups.<br /><br />Metcon: 7 rounds of 95lbs for jerk, 35lb kettle bells (3 on left, 3 on right), 24" box step ups 9:36<br /><br />Nice job Dave, make the rest of us look bad while you do 6 kettle bells on each arm. LOL<br /><br /john anoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-64721212413105744362010-04-13T09:19:43.743-07:002010-04-13T09:19:43.743-07:00SWOD: used 45 lbs for shoulder press 6 sets x 3
Ge...SWOD: used 45 lbs for shoulder press 6 sets x 3<br />Getting close to a real chin up..happy with that progress.<br /><br />Metcon: 45 lbs for jerk, 18 lb kettle bell, 20" box jumps 12:37Danyelnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-52883036923230978842010-04-13T07:49:36.559-07:002010-04-13T07:49:36.559-07:00SWOD: used 115 lbs for strick shoulder press 6 set...SWOD: used 115 lbs for strick shoulder press 6 sets x 3.<br /><br />Metcon: used 135 for the jerk and did step ups for box jumps. 12:06<br /><br />Challenge will be funBillhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-28665095781811289522010-04-13T07:13:19.318-07:002010-04-13T07:13:19.318-07:00Good Job Early AMers on the WOD and for stepping u...Good Job Early AMers on the WOD and for stepping up against the PMers for the "Unknown Challenge at the unknown date and time"*.<br /><br />*(not the official name, thats still in the works)<br /><br />The challenge is well on its way to being formed and i did a test run today with a workout named Grace, 30 reps of Clean and Jerk @ 135 #. <br /><br />PR at 2:28<br /><br />Make sure youCraignoreply@blogger.com