tag:blogger.com,1999:blog-7828510347720210832.post6301814643625667396..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Thursday 10.28.10Unknownnoreply@blogger.comBlogger14125tag:blogger.com,1999:blog-7828510347720210832.post-86182457408440371322010-10-28T20:08:36.226-07:002010-10-28T20:08:36.226-07:00SWOD: 125#
Metcon: 20:29SWOD: 125#<br />Metcon: 20:29john enoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-22532730299201338082010-10-28T20:05:10.593-07:002010-10-28T20:05:10.593-07:00SWOD: 90lb rm
goal:95lb rm
MetCon:16:24 band pull ...SWOD: 90lb rm<br />goal:95lb rm<br />MetCon:16:24 band pull ups<br />goal:under 16<br />YEAH!! i beat both my goals!!!<br />(definately deserve a pat on the back for this one:))kelseynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-69494682081173057462010-10-28T17:58:40.954-07:002010-10-28T17:58:40.954-07:001 rm thruster, 120 lbs. (almost 125) MetCon 17:20...1 rm thruster, 120 lbs. (almost 125) MetCon 17:20John Boynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-11164001870971562202010-10-28T16:51:30.857-07:002010-10-28T16:51:30.857-07:00I had fun coaching the early am groups. Nothing li...I had fun coaching the early am groups. Nothing like jammin to Lady Gaga and girly tunes at 5am!!! You guys did awesome. Can't wait to do it again tomorrow.Ericanoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-64687614339180641932010-10-28T15:38:23.636-07:002010-10-28T15:38:23.636-07:0017:29 was my time17:29 was my timeKatenoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-80088819704370496642010-10-28T10:44:40.729-07:002010-10-28T10:44:40.729-07:00SWOD: 190x1
Metcon: 11:37 all ghd situps and back...SWOD: 190x1<br /><br />Metcon: 11:37 all ghd situps and back extensionsGregnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-60070914703488635802010-10-28T10:38:30.696-07:002010-10-28T10:38:30.696-07:00worked on deformed squats!
17:35 air squats becaus...worked on deformed squats!<br />17:35 air squats because I am lame!!!!!!Kimnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-26865455065573648462010-10-28T10:32:21.512-07:002010-10-28T10:32:21.512-07:00SWOD: 80lb rm
goal: 85lb rm
MetCon: 17:47 band pul...SWOD: 80lb rm<br />goal: 85lb rm<br />MetCon: 17:47 band pull ups<br />goal: under 17kelseynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-5249847238220955592010-10-28T09:28:16.008-07:002010-10-28T09:28:16.008-07:00SWOD: 130x1
Metcon: 12:50 with kipping pull upsSWOD: 130x1<br /><br />Metcon: 12:50 with kipping pull upsRickynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-44012948609041084072010-10-28T09:12:18.547-07:002010-10-28T09:12:18.547-07:00SWOD: 95x1...my arm started to hurt so I didn'...SWOD: 95x1...my arm started to hurt so I didn't push it and modified the metcon<br />3 rounds for time:<br />400m run<br />10 front squats (55#)<br />10 box jumps (24")<br />10 push ups <br />10 abmat sit ups<br />10 back extensions <br />15:41<br /><br />And I agree with Danyel, Erica's workout music is awesome!Steffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-19018804614390362022010-10-28T08:19:31.462-07:002010-10-28T08:19:31.462-07:00SWOD: 75lbsx1 (less than what I did last time)
Met...SWOD: 75lbsx1 (less than what I did last time)<br />Metcon: 16:33 w/jumping pull ups<br /><br />Good to see Coach Erica, haven't worked out with you in a while! Nice music selection too, that place was bumpin. :)<br />GO GIANTSdanyelnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-45293463458433783332010-10-28T08:17:28.976-07:002010-10-28T08:17:28.976-07:00METCON: 17:05 OHS@ 75#s
SWOD: 225#..same as last ...METCON: 17:05 OHS@ 75#s<br /><br />SWOD: 225#..same as last prMatt M.noreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-82819965120736948182010-10-28T06:30:11.139-07:002010-10-28T06:30:11.139-07:00Thruster 1rm 135, metcon 20:18Thruster 1rm 135, metcon 20:18Benjaminnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-90536924178289087912010-10-28T06:14:34.538-07:002010-10-28T06:14:34.538-07:00SWOD- Thruster 1RM - 100lb 1RM
METCON- 3 rounds
...SWOD- Thruster 1RM - 100lb 1RM<br /><br />METCON- 3 rounds<br /> 400 meter run<br /> 10- overhead squats 35lbs<br /> 10- pull-ups-band<br /> 10- push ups<br /> 10-sit ups<br /> 10- back extensionskatenoreply@blogger.com