Overhead Squat, L-Sit Pullups, Split Jerk, Knees to Elbows, Hang Clean, Back Extensions

10/31/13

3 rounds of:
Overhead Squat (95) x 15
L-Sit Pullup x 15
Split Jerk (95) x 15
Knees to Elbows x 15
Hang Clean (95)  x 15
Back Extensions (25) x 15

Bench, Muscle Ups, Ring Dips, Pushups, Situps, L-Sit-Skin the Cat

10/30/13

Bench Press (95) 10, (135) 20, (175) 10, (225) 10, (275) 10, (315) 5, (225) 5, (135) 8
5 rounds of:
Bar Muscle Ups x 5
Ring Dips (strict/hollow) x 10
Pushups x 10
Situps x 10
---
L-sit to Skin the Cat to L-sit 4 x 4 (reps unbroken)

CFWOD10/25/13 (Push Press, OHS, GHD Situps) + Bar Muscle Ups & Calf Raises

10/29/13

This workout was the www.crossfit.com WOD for 10/25/13. The workout seemed easy enough on paper, AMRAP in 15 minutes, so I added muscle ups to the front of the lineup and completed 5 rounds regardless of time.

AMRAP in 15 minutes of:
Bar Muscle Ups x 5
Push Press (135) x 7
Overhead Squat (135) x 10
GHD Situps x 15
(86 reps/approximately2.4 rounds)
Completed 5 rounds in 34:23

Complete Nutrition moved into the club and gave me some stuff to try. I will see how it goes.

Arms & Core

10/28/13

Concentration Curl 3 x 15
Isolateral Overhead DB Extension 3 x 15
---
Incline DB Curl 3 x 10
Overhead DB Extension 3 x 10
---
Cable Curls 3 x 10
Rope Press 3 x 15
---
Hammer Curl 3 x 10
Overhead Rope Press 3 x 10
---
Ring Dips 3 x 10

6 rounds of:
GHD Situps x 10
Hip Extensions x 10

"Desforges" Deadlift, Pullups, CLean & Jerk, Knees to Elbows

10/26/13

5 rounds of:

Dead Lift (225) x 12
Pullups x 20
Clean & Jerk (135) x 12
Knees to Elbows x 20
(43:33)

This workout blows, ready to quit after one round!

W1: Pushups, Ring Dips, Bench, Curls, Cleans, Extensions, Deadlifts, W2: Row, Pushups

10/23/13

Workout 1
Pushups x 100
Ring Dips x 100
Bench Press (135) x 100
Barbell Curls (45) x 100
Hang Power Clean (95) x 100
Hip Extensions x 100
Dead Lift (225) 4 x 4, (255) 3 x 3, (275) 2 x 2, (295) x1, (315) 1, (325) 1

Workout 2
AMRAP 15 minutes
Row 250m
Pushups x 25
(8 rounds)

Took 2 days off after these workouts and the previous day's. I felt like I had been run over by a car! Triceps, traps and abs were wrecked. 100 x hang power cleans was a good forearm workout all on its own, followed by some heavy deads... not good!

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!

W1: Run, Row & W2: Muscle Ups, RIng Dips, HSPU, Handstand Walks

10/18/13

Workout 1
Run 1mile
Row 5400k

Workout 2

Lunges, Squats, OHS, Front Squat, Rear Squat, Leg Press

10/21/13

Walking Lunges x 100
Squats x 75
Overhead Squat (45) 4, (75) 4, (95) 10, (115) 4, (135) 4, (155) 2, (175) 2
Front Squat (175) 2, (185) 2, (195) 2, (215) 2, (225) 2
Rear Squat (225) 2, (255) 2, (275) 2, (295) 2
Leg Press (550) 4 x 25

Run 10k

10/19/13

Run 10k

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
---
2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

W1: Pushups, Bench, DB Press, Ring Dips, Handstand Walk, & W2: Run 6 miles

10/14/13

Workout 1:
Bar Pushups 3 x 20
Bench Press (135) 20, (175) 10, (225) 10, (275) 8
Ring Dips 4 x 10
Handstand Walks

Workout 2
Run 6 miles
(49:30)

Bike 20 miles

10/13/13

Bike 20 miles

Trail Run 10k

10/12/13

Run 10k (trails)

W1: Squats, Calf Raise, W2:

10/10/13

Workout 1
2 rounds of:
Rear Squat (45) x 10, (135) x 10
Front Squat (45) x 10, (135) x 10
Overhead Squat x 10, (135) x 10
---
Rear Squats (225) 3 x 10
Calf Raise (190), (230), (250), (270), (290) x 12

Workout 2

W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

Chest & Burpees, Situps, Pullups

10/07/13

Bar Pushups 3 x 20
Bench Press (135) 20, (225) 4, (255) 4, (275) 4, (295) 4, (315) 4
Incline DB Press (75) 15, (85) 10, (90) 10, (100) 7
Weighted Ring Dips (50) 10, 10, 10
---
2 rounds of:
Burpees x 20
Situps x 20
Pullups x 20

Muscle Ups, HSPU, Situps, KB Swings, Snatch & Arms

10/05/13

2 rounds of:
Muscle Ups x 10
Handstand Pushups x 25
Situps x 25
Kettle Bell Swings (53) x 25
Snatch (95) x 10
---
Incline DB Curls 3 x 10
Single-arm overhead DB extensions  3 x 10
Cable Curls 3 x 10
Rope Press 3 x 10
21 Curls x 3
Overhead DB Press 3 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

W1: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
---

Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

Situps, HSPU, Squats, Muscle Ups, Rings

10/01/13

5 rounds of:
Situps x 20
Handstand Pushups x 5
Squats x 20
Muscle Ups x 5
---
Rings:
L-Sit, uppers, skin-the-cat, reverse uppers, lowers x 5