Father Andrew's Hot Body Gym

October 18, 2009

Workouts for the Week of October 18

Filed under: workouts — Tags: , , , — joshuaeller @ 7:11 pm

WOD 1 – Tuesday

4 rounds for time of:

  • 30 wall ball shots (20#/14#)
  • 400 meter run

WOD 2 – Wednesday

Heavy Squat Cleans 3-3-3-3-3-3

Note: Squat clean requires you to catch the bar in the squat position, not at the top of the pull.

Finisher: 5 wall walks

WOD 3 – Friday


As Many Rounds As Possible in 20 minutes:

5 pull ups

10 push ups

15 squats

1st crew START at 6:00am (Mara and Josh will be in the first crew – we have room for a third now that we have 3 sets of rings)

WOD 4 – Saturday

30 muscle ups for time

It’s saturday, so let’s make this fun.  Everyone who doesn’t have a muscle up should aim to set the bar high – challenge yourself to achieve a certain number of pullups (or ring rows) and dips within 10 minutes.  Make it hott!  Also, let’s get some practice on the rings – front levers, back levers, iron crosses – whatever you got!

Finisher: Heavy Deadlifts  3-3-3


  1. WOD 1 – Wall Balls and 400 m

    This was, as Josh put it, deceptively difficult. The morning crew all completed the WOD between 10 and 16 minutes but we were all huffing and puffing like never before. The cold air was very nice to keep body heat down, but definitely made the lungs and throat burn.

    Comment by Micah Vandegrift — October 20, 2009 @ 8:02 am

  2. WOD 1

    AV – 16:55
    MV – 15:54
    ME – 12:37
    JE – 10:38
    AR – 14:20

    In the afternoon, Graham, Sam, and Jarrod did a modified version: 20 wallballs and 200 m run x 4.

    GW – 18:19
    S – 13:56
    JM – 13:35

    Welcome to the board, afternoon crew!

    WOD 2 – max 3 rep squat clean

    AV – 90
    MV – 125?
    ME – 95
    JE – 175
    AR – 100

    We all need to work on getting under the bar QUICKLY and on keeping our weight back on the pull. I found this video of Jon (a crossfit cert trainer) instructing the squat clean. I think we all need to take the 10 minutes to watch it, and then we need to work on each part just like this one Saturday. Power position and hamstring snap!

    Comment by Mara — October 21, 2009 @ 5:40 pm

  3. The Squat Cleans kicked my butt. I got up to 125# but was only doing good form at 115#. As my hamstrings are super tight today, I think some of my issue is in flexibility. Also, my brain keeps wanting to break the movement down into 2-3 different motions, and I lose a lot of momentum there. Practice!

    Comment by Micah Vandegrift — October 22, 2009 @ 10:53 am

  4. WOD 3 – Cindy

    Josh – 18 2/3
    Mara – 17 2/3 (white band pull-ups, knee push-ups)
    Abby – 16 (jumping pull-ups, knee push-ups)
    Graham – 8 (ring rows)

    For comparison, Josh and Abby did Cindy last on July 27:

    Abby – 12 rounds in 20 m 30 sec (knee pushups and assisted pullups with the blue band)
    Josh – 16 rounds, plus 5 pull-ups

    Mara and Graham did Cindy on Sept 6:

    Mara: 13 rounds (knee push-ups and white band pull-ups)
    Graham: 4 rounds in 10 minutes

    Nice improvment!

    Comment by Mara — October 23, 2009 @ 10:55 am

  5. Cindy – 13 1/3

    Matt Baker and I did this one Saturday. I did full pullups for 5 rounds then little jumps.

    On Sep. 6th I did 10 rounds of Cindy with 5 purple band assisted pullups. Slowly but surely…

    My only problem with this one is that around 10 rounds my arms started to give out. I didn’t have a problem with the carido, or the squats, just the fact that my arms/chest stopped working at a certain point.

    Comment by Micah Vandegrift — October 25, 2009 @ 1:53 pm

  6. Matt Baker did 19 2/3 rounds! He could have done push-ups all day, but the squats really slowed him down… Otherwise he would have been gunning for that 38 round CrossFit record!

    Comment by Mara — October 28, 2009 @ 5:12 pm

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