Ax-cuse Me, Are Those Curls?!

Extend

Warm-up
10 skin the cats
Walk on your hands for 5 minutes or practice shoulder taps on the wall, walking into the wall, sideways on the wall or freestanding handstand holds.

Strength
With an axle, take the bar off the floor each time
Press – 5-4-3-2-1 – all sets should be heavy.

With the same axle
Axle curls – 5-4-3-2-1 – all sets should be heavy.

Axle Pendley Rows – 3×8 with an overhead grip – use a mixed grip if you are unable to hold onto the axle

WOD
“JT”
21-15-9
HSPU
Ring Dip
Push Up

60 Comments

  • Tom Kuchenreuther

    08/14/2013 @ 1:13 pm

    Press: #145
    Curls: #75 – LOL i have no biceps. and haven’t curled in probably 2 years.
    Rows: #125
    WOD: 15:51 ..

  • Tom Kuchenreuther

    08/14/2013 @ 1:13 pm

    Press: #145
    Curls: #75 – LOL i have no biceps. and haven’t curled in probably 2 years.
    Rows: #125
    WOD: 15:51 ..

  • Gillian

    08/14/2013 @ 12:55 am

    Couldn’t do the axle press or curls for the girls…elbow still not so hot
    Axle Pendley rows: 35
    Wod: 17:59 with a red band for the dips…..I don’t think I’ve ever fallen flat on my back doing hspus until today!!!

  • Gillian

    08/14/2013 @ 12:55 am

    Couldn’t do the axle press or curls for the girls…elbow still not so hot
    Axle Pendley rows: 35
    Wod: 17:59 with a red band for the dips…..I don’t think I’ve ever fallen flat on my back doing hspus until today!!!

  • Wheeler

    08/14/2013 @ 12:17 am

    Thanks everyone!
    Goose I love ‘toast to the toasties’!

    Axle Press: 75
    Axle curls: 60?
    Axle Pendley Rows: 85
    WOD: 23:43 HSPU were killer today

  • Wheeler

    08/14/2013 @ 12:17 am

    Thanks everyone!
    Goose I love ‘toast to the toasties’!

    Axle Press: 75
    Axle curls: 60?
    Axle Pendley Rows: 85
    WOD: 23:43 HSPU were killer today

  • Mike Brown

    08/14/2013 @ 12:04 am

    Press: hit 165

    Curls for the girl: hit 125*2 failed 135*1

    Row: 145*8 on last set. Went way to light.

    WOD: DNF. HSPUs are Goat City.

  • Mike Brown

    08/14/2013 @ 12:04 am

    Press: hit 165

    Curls for the girl: hit 125*2 failed 135*1

    Row: 145*8 on last set. Went way to light.

    WOD: DNF. HSPUs are Goat City.

  • M.Rod

    08/13/2013 @ 11:22 pm

    Axle press 165#
    Curls 125#
    Row 165#
    Wod 13:20

  • M.Rod

    08/13/2013 @ 11:22 pm

    Axle press 165#
    Curls 125#
    Row 165#
    Wod 13:20

  • Hyatt

    08/13/2013 @ 8:17 pm

    Axle Press: 170
    Axle Curls and Row: same as Maguire as well

    JT: 10:41. Ring dips and push ups still need work, but it was over a 3 min pr so I’ll take it.
    Cash out with Pat P: I think it was more like 8:30 or 8:35

    • Shamwow

      08/13/2013 @ 9:13 pm

      If Pat P says you did it in 6 but it was actually 8, just go with 6.

      • Patilac

        08/14/2013 @ 1:27 pm

        Keep it up Hyatt and I’ll start saying you did it in 4 minutes!

  • Hyatt

    08/13/2013 @ 8:17 pm

    Axle Press: 170
    Axle Curls and Row: same as Maguire as well

    JT: 10:41. Ring dips and push ups still need work, but it was over a 3 min pr so I’ll take it.
    Cash out with Pat P: I think it was more like 8:30 or 8:35

    • Shamwow

      08/13/2013 @ 9:13 pm

      If Pat P says you did it in 6 but it was actually 8, just go with 6.

      • Patilac

        08/14/2013 @ 1:27 pm

        Keep it up Hyatt and I’ll start saying you did it in 4 minutes!

  • dudley

    08/13/2013 @ 7:26 pm

    shoulders smoked. don’t know how much axle weighs, but weights were around KFP and Nick. Jive turkey: 21hspu unbroken then fell apart on 15s, clock turned so not sure time but it took a long time. solid score tracking on my end today. cash out w/KFP: conditioning WOD and 50 medball GHDs.

  • dudley

    08/13/2013 @ 7:26 pm

    shoulders smoked. don’t know how much axle weighs, but weights were around KFP and Nick. Jive turkey: 21hspu unbroken then fell apart on 15s, clock turned so not sure time but it took a long time. solid score tracking on my end today. cash out w/KFP: conditioning WOD and 50 medball GHDs.

  • Patilac

    08/13/2013 @ 7:07 pm

    Press got 175×4 kind of smoked after that 185×2 and then I had to go a bit lighter
    Curls, whatever McGuire says
    Row I think the same as McGuire also.
    Wod 12:26 KIPPING hspus have improved a ton since the goat phase. Now I’m ready to finally get some strength during this beast phase.
    Cash out with Hyatt
    10-1 of 135 hang cleans and burpee box jumps
    I wore elevation mask
    10:50 I think Hyatt did it in like 6 mins no mask.

    • dudley

      08/13/2013 @ 7:27 pm

      copying that cash out tomorrow, sounds cool.

      • Kenny "F'n" Powers

        08/13/2013 @ 7:36 pm

        Im in. then we can do GHD’s…

  • Patilac

    08/13/2013 @ 7:07 pm

    Press got 175×4 kind of smoked after that 185×2 and then I had to go a bit lighter
    Curls, whatever McGuire says
    Row I think the same as McGuire also.
    Wod 12:26 KIPPING hspus have improved a ton since the goat phase. Now I’m ready to finally get some strength during this beast phase.
    Cash out with Hyatt
    10-1 of 135 hang cleans and burpee box jumps
    I wore elevation mask
    10:50 I think Hyatt did it in like 6 mins no mask.

    • dudley

      08/13/2013 @ 7:27 pm

      copying that cash out tomorrow, sounds cool.

      • Kenny "F'n" Powers

        08/13/2013 @ 7:36 pm

        Im in. then we can do GHD’s…

  • Petra

    08/13/2013 @ 6:32 pm

    CONGRATS ASHLEY & NICK!!

    Axle Press: 80#
    Axle curls: 65# Loved these – good old times!
    Axle Pendley Rows: 55#
    WOD: 15:05

  • Petra

    08/13/2013 @ 6:32 pm

    CONGRATS ASHLEY & NICK!!

    Axle Press: 80#
    Axle curls: 65# Loved these – good old times!
    Axle Pendley Rows: 55#
    WOD: 15:05

  • McGuire

    08/13/2013 @ 6:00 pm

    Axle press: up to 165#
    Axle Curls: up to 115#
    Axle row: up to 165#

    WOD: 13:08 RX

    My neck is smoked!!

  • McGuire

    08/13/2013 @ 6:00 pm

    Axle press: up to 165#
    Axle Curls: up to 115#
    Axle row: up to 165#

    WOD: 13:08 RX

    My neck is smoked!!

  • Dan Moreno

    08/13/2013 @ 5:35 pm

    Great workout today!!

    -Press -5 @105, [email protected],[email protected],[email protected], [email protected],[email protected]
    -Curls [email protected], [email protected],[email protected],[email protected], [email protected]
    -Rows -35×8 for 3 sets.

    JT: Kicked my ass @9:48!

  • Dan Moreno

    08/13/2013 @ 5:35 pm

    Great workout today!!

    -Press -5 @105, [email protected],[email protected],[email protected], [email protected],[email protected]
    -Curls [email protected], [email protected],[email protected],[email protected], [email protected]
    -Rows -35×8 for 3 sets.

    JT: Kicked my ass @9:48!

  • Stafford

    08/13/2013 @ 4:46 pm

    Axle Press up to 155×1
    Axle Curls. 65 up to 95
    Axle row 95 115 had bad form @135

    Wod. Like 20 minutes ring dips and push-ups were just awful after the handstand push-ups (definitely burned out the shoulders today)

  • Stafford

    08/13/2013 @ 4:46 pm

    Axle Press up to 155×1
    Axle Curls. 65 up to 95
    Axle row 95 115 had bad form @135

    Wod. Like 20 minutes ring dips and push-ups were just awful after the handstand push-ups (definitely burned out the shoulders today)

  • barrow

    08/13/2013 @ 2:11 pm

    Whoaaaaa. Congrats Wheeler and Depriz!!!

  • barrow

    08/13/2013 @ 2:11 pm

    Whoaaaaa. Congrats Wheeler and Depriz!!!

  • Kenny "F'n" Powers

    08/13/2013 @ 1:59 pm

    Just want everyone to know Phil Dudley, while doing his curls, sounded just like this http://www.youtube.com/watch?v=9rTzJIxBHKc

    and then acted like this: (fast forward to :20) http://www.youtube.com/watch?v=YK7J0jYKpiY

    Axle press: 5 x115, 4×125, 3×125, 2×135, 1×135
    Macho man randy savage curls for the girls: not really sure prob 85-115
    Rows: 135
    WOD: 15:38
    Cashout: Conditioning wod and 50 GHD’s with med ball with the Macho Man Dudley Savage

    • Shamwow

      08/13/2013 @ 9:12 pm

      Every time you post a video in reference to Dudley I think it’s going to be some girl twerking.

      • Kenny "F'n" Powers

        08/13/2013 @ 11:25 pm

        That video was perfect for Dudley the twerk master

  • Kenny "F'n" Powers

    08/13/2013 @ 1:59 pm

    Just want everyone to know Phil Dudley, while doing his curls, sounded just like this http://www.youtube.com/watch?v=9rTzJIxBHKc

    and then acted like this: (fast forward to :20) http://www.youtube.com/watch?v=YK7J0jYKpiY

    Axle press: 5 x115, 4×125, 3×125, 2×135, 1×135
    Macho man randy savage curls for the girls: not really sure prob 85-115
    Rows: 135
    WOD: 15:38
    Cashout: Conditioning wod and 50 GHD’s with med ball with the Macho Man Dudley Savage

    • Shamwow

      08/13/2013 @ 9:12 pm

      Every time you post a video in reference to Dudley I think it’s going to be some girl twerking.

      • Kenny "F'n" Powers

        08/13/2013 @ 11:25 pm

        That video was perfect for Dudley the twerk master

  • DePrizio

    08/13/2013 @ 1:44 pm

    Axle Press-5×105, 4×110,3×115,2×125, 1×135,1×145
    Axle Curl-5×65, 4×75,3×85,2×95, 1×95
    Axle Pendlay Rows 135×8 for 3 sets.
    JT- 19:58 when the triceps go, they go..Pretty sure Im going to walk around the office today like I have ILS (Imaginary Lat Syndrome)

  • DePrizio

    08/13/2013 @ 1:44 pm

    Axle Press-5×105, 4×110,3×115,2×125, 1×135,1×145
    Axle Curl-5×65, 4×75,3×85,2×95, 1×95
    Axle Pendlay Rows 135×8 for 3 sets.
    JT- 19:58 when the triceps go, they go..Pretty sure Im going to walk around the office today like I have ILS (Imaginary Lat Syndrome)

  • goose

    08/13/2013 @ 1:34 pm

    Who are Nick and Ashely,? You mean Deprizio and Wheeler right?
    Wow! a toast to the toasties! Congrats!

  • goose

    08/13/2013 @ 1:34 pm

    Who are Nick and Ashely,? You mean Deprizio and Wheeler right?
    Wow! a toast to the toasties! Congrats!

  • Bish

    08/13/2013 @ 1:07 pm

    Congrats Nick and Ashley !

  • Bish

    08/13/2013 @ 1:07 pm

    Congrats Nick and Ashley !

  • Bish

    08/13/2013 @ 1:07 pm

    http://www.youtube.com/watch?v=BlcqSsQfK68

    • Bish

      08/13/2013 @ 1:07 pm

      No one is calling anyone a JT

      • DePrizio

        08/13/2013 @ 1:33 pm

        This made me giggle. I didn’t even need to watch the clip.

  • Bish

    08/13/2013 @ 1:07 pm

    http://www.youtube.com/watch?v=BlcqSsQfK68

    • Bish

      08/13/2013 @ 1:07 pm

      No one is calling anyone a JT

      • DePrizio

        08/13/2013 @ 1:33 pm

        This made me giggle. I didn’t even need to watch the clip.

  • Kara

    08/13/2013 @ 12:21 pm

    Nick and Ashley, I am so happy for both of you! And I will still be happy for you even if your wedding doesn’t involve handstand walks or sled pushes down the aisle!

  • Kara

    08/13/2013 @ 12:21 pm

    Nick and Ashley, I am so happy for both of you! And I will still be happy for you even if your wedding doesn’t involve handstand walks or sled pushes down the aisle!

  • Amy Ferro

    08/13/2013 @ 10:57 am

    A couple of notes:

    1. Make sure you check out the TJ post on the CFS site. Write some great TJ quotes and memories!

    2. We all suck because Ashley and Nick got engaged and no one wrote congrats to them yesterday! CONGRATS NICK AND ASHLEY!!

    • DePrizio

      08/13/2013 @ 1:34 pm

      Thanks Amy! We’re excited. We got alot of facebook love and in person love yesterday and sunday! More love to come.

      • Wheeler

        08/14/2013 @ 12:17 am

        Thanks AMY!

  • Amy Ferro

    08/13/2013 @ 10:57 am

    A couple of notes:

    1. Make sure you check out the TJ post on the CFS site. Write some great TJ quotes and memories!

    2. We all suck because Ashley and Nick got engaged and no one wrote congrats to them yesterday! CONGRATS NICK AND ASHLEY!!

    • DePrizio

      08/13/2013 @ 1:34 pm

      Thanks Amy! We’re excited. We got alot of facebook love and in person love yesterday and sunday! More love to come.

      • Wheeler

        08/14/2013 @ 12:17 am

        Thanks AMY!

Comments are closed.

X