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