tag:blogger.com,1999:blog-7828510347720210832.post8336694406940287757..comments2023-04-28T08:22:21.272-07:00Comments on The Compound Strength and Conditioning: CrossFit Vacaville North: Thursday 6.24.10Unknownnoreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7828510347720210832.post-50490189755500315182010-06-25T04:11:03.937-07:002010-06-25T04:11:03.937-07:00swod; 30 ring dips
metcon: ran 1.95 miles in 15 mi...swod; 30 ring dips<br />metcon: ran 1.95 miles in 15 minutesDougnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-14465994864259066812010-06-25T00:17:53.771-07:002010-06-25T00:17:53.771-07:00SWOD: ring dips...2 unassisted 49 w one knee on ba...SWOD: ring dips...2 unassisted 49 w one knee on band <br />metcon: fastest 100m sprint: 18:21Steffanienoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-24592163450001537682010-06-24T19:09:40.952-07:002010-06-24T19:09:40.952-07:002 unassisted ring dips, 28 with band (after 40 pus...2 unassisted ring dips, 28 with band (after 40 push-ups in warm up)<br /><br />Best 100m 19:42John Boynoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-387466396361248212010-06-24T19:00:53.882-07:002010-06-24T19:00:53.882-07:00Box Squats 5 x 5 @ 247 lbs
Shoulder Press 8x3 @ 13...Box Squats 5 x 5 @ 247 lbs<br />Shoulder Press 8x3 @ 136.5 lbs<br />Ring Dips 3 x 15 (15, 9+3+2+1, 10+3+2)<br /><br />Did rows with Bill so he wasn't so lonely:<br />10x10m rows- fastest 18.38sCraignoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-27312478614908979392010-06-24T11:48:00.736-07:002010-06-24T11:48:00.736-07:00SWOD Ring Dips. x 20
Ring Dips x 10 ...SWOD Ring Dips. x 20<br /> Ring Dips x 10 w/10lb<br /><br />MetCon 10x100 m sprints<br /> Best time 17:31ishMikeCnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-54724262831846342092010-06-24T10:46:34.559-07:002010-06-24T10:46:34.559-07:00Dips w/ band
17.90 sec best sprintDips w/ band<br /><br />17.90 sec best sprintChadnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-5407992764108777622010-06-24T10:24:00.271-07:002010-06-24T10:24:00.271-07:00SWOD:
-Box Squats 5 sets of 5 reps @ 250#
-Shoulde...SWOD:<br />-Box Squats 5 sets of 5 reps @ 250#<br />-Shoulder Press 8 sets of 3 reps @136.5 (45 seconds rest between sets)<br /><br />Metcon:<br />10 sets of 100m sprints on the :90 mark with ring dips in between until I got to 45 ring dips.Bradnoreply@blogger.comtag:blogger.com,1999:blog-7828510347720210832.post-55914569719778482732010-06-24T08:34:33.972-07:002010-06-24T08:34:33.972-07:00did the crossfit football variation of the workout...did the crossfit football variation of the workout. <br />SWOD: box squat: 5x3 @210 (90% of 1 rep max on box squat. Shoulderpress: 8x3 @ 115 (80% of max). 3 sets of 15 ring dips. did assited dips with band. <br /><br />metcon: 10 sets of 100m rows. did between 19-24 seconds.Billhttps://www.blogger.com/profile/01641081748262284021noreply@blogger.com