Hump Day WOD

1
Apr

Hump Day WOD

21-15-9 reps of:

Biceps curls
Calf raises
Reverse wrist curls

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39 Responses

  1. Pierre

    Nice some bicep curls today!!!!
    Can’t wait to do that…I have been waiting for so long for it to come up!

    That WOD is going to be awesome…isolating exercises are the best thing ever!

    And I have been waiting for an exercise to pump up my calf too, they look a bit too small.

    That’s my dream WOD.

  2. Pierre

    Hey guys, I am working on a CD for the gym with some good tunes on it! I would like to have a few requests from you guys and I will try to put them on the CD.

    So write you requests here.

  3. Jeanette

    Janine – I assume this is Kevin’s attempt at an April Fool’s Day joke. But now he’s got Pierre all excited about calf raises.

    Pierre – I want you to choose all the songs for the CD. NO make-out mix though.

  4. MC

    Am I the only one who never did these exercices? And have no clue what they are, except the biceps curls?

    Krista- Looking strong girl!! I am always impresse to see you lifting heavy weight with that little body!

  5. krista

    thanks MC!

    and i’m so happy that you’ve never heard of those exercises before! YAY! you’ve not been tainted by the evil wrath of the ‘standard’ north american globo-gym!

    thanks for the help kevin! i got a theme loaded this am, now for content. i’ll post when there’s something worth seeing

  6. Tracy Allen - CrossFit Fredericton

    I love the ‘Possibly related posts’!

    “There’s only one way to impress a lady”

    I’m very afraid to follow the link but you fellas let us know what’s there (hee, hee)!

  7. Heather (Mum)

    So really what is the workout or do we dare ask? I have never done these ones or even know what they are. I guess we will find out tonight. Happy April.

  8. MC: The GHSU is performed on the glute-ham developer( back extension machine) Instead of facing down like the back extensions, you face up. The range of motion is from as far back in hip and back extension as you are comfortable up to where you can touch the pads above the shin. Make sense?

    to sub it… i just do situps on the ground, with straight legs, touching ground and toes

  9. Andy

    Well after much ado, I have cancelled my trip to BC to stay close to home for a few days. We’re still gonna try to head to FLorida on Friday. So that means I get to come and try the mystery April Fool’s WOD tonight! I wonder if its Hopper Deck?

  10. Sean

    hey this looks cool

    * C!RCA dance workshop
    * General $7.00
    * Wednesday April 22, 2009 – 07:00 pm
    [ BOX OFFICE ] [ ONLINE ]
    * 506 856 4379 or 1 800 567 1922
    * [English] [Dance]

    Share

    * The Capitol Theatre is presenting a unique dance workshop with the company C!RCA.

    Circa’s workshop will be a fun introduction to circus. It will feature a thorough warm up, physical games and circus activities including acrobalance, pater work and basic tumbling. No experience is necessary for this chance to run away to the circus!

    While the workshop is suitable for beginners, more experienced acrobats and dancers will be catered to with advanced exercises. All you need is clothes you can move in (no jeans) and a spirit of adventure.

    Circa has a unique vision of circus as a delightful, challenging and contemporary art form.

    Tickets are $7 plus service charge and are online at the Capitol Theatre box office only (by phone or in person).

  11. Sean

    hey this looks like funnn

    The Capitol Theatre is presenting a unique dance workshop with the company C!RCA.

    Circa’s workshop will be a fun introduction to circus. It will feature a thorough warm up, physical games and circus activities including acrobalance, pater work and basic tumbling. No experience is necessary for this chance to run away to the circus!

    While the workshop is suitable for beginners, more experienced acrobats and dancers will be catered to with advanced exercises. All you need is clothes you can move in (no jeans) and a spirit of adventure.

    Circa has a unique vision of circus as a delightful, challenging and contemporary art form.

    Tickets are $7 plus service charge and are online at the Capitol Theatre box office only (by phone or in person

  12. Julie

    Burpee Challenge
    1 down and 5,049 left

    Warm-upx2
    Dips; sit-ups; dips; lunges; double unders;
    good mornings

    Pre-WOD Globo stuff
    21-15-9
    Bicep Curl 45#
    Calf Raises
    Reverse Wrist Curls 5#
    WOW…i’m pumped now…well at least for 5 minutes.

    THE REAL WOD
    Broomstick Mile – Now were talking about a work out
    Front Squat x25
    Back Squat x25
    OH Squat x25
    400m Run
    Press x25
    Push Press x25
    Push Jerk x25
    400m Run
    Hang Squat Clean x50
    400m Run
    Snatch x50
    400m Run
    Time: 19:02
    I really liked this w/o. My last two runs I really pushed myself.

  13. Heather (Mum)

    CFWU x 2
    Warmup Globo Stuff
    21-15-9
    Bicep curls 35 lb.
    Calf Raises
    Reverse Wrist Curls 5 lb.

    WOD Broomstick Mile
    Front squat 25
    Back squat 25
    OH Squat 25
    400m run
    Press 25
    Push press 25
    Push jerk 25
    400 m run
    Hang squat clean 50
    400 m run
    Snatch 50
    400 m run
    Time 29:09
    I am already really sore so I can only imagine what tomorrow will be like.

  14. krista

    CFWU – mobility, HSPU, med ball cleans, double unders, K2E, push ups, ring negatives. sit ups

    Pre WOD – the “globo suck’
    21-15-9
    45# curls, 45# calf raises and 5# wrist curls -i haven’t laughed so much during a ‘workout’ in ages!

    Real WOD – as as posted above by others but i subbed 50 lunges for the runs
    14:10

    i felt like i had popeye legs after that!

    post WOD 2×50 sit ups

  15. Andy

    WU X 2
    Pre-WOD GLOBO SUCK
    21-15-9 curls, calf raises, wrist curls (all 45#)

    Broomstick Mile WOD
    19:20 – as RX’ed (first running of the year! Hopefully knee wont be mad at me tomorrow)

    I wasnt sure I was done until we had a chat after my last run. Wouldnt have let Julie leave me in her dust if I had known that was my last run 😉

  16. MC

    Yep Janine, Krista, Julie and I did 1 burpee during the warmup.

    Warm up x2

    Pre-WOD: Globo stuff
    21-15-9
    – biceps curl, calf raise, reverse wrist curl
    Time: 6:25 So close to Andy! Andy you rock that one!! 🙂 Calf raise was definetely the best move!! I really worked on the full extansion.

    WOD: Broomstick mile
    25 Front squat
    25 back squat
    25 OHS
    400 m Run
    25 Press
    25 Push Press
    25 Push Jerk
    400m run
    50 hang power cleans
    400m run
    50 snatch
    400m run

    Time: 19:56 Wouhou! Sub 20min!!
    The snatch was by far the worst part! That was a fun legs training!! I was surprise that kevin didn’t make us run with the broomstick!

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