Father Andrew's Hot Body Gym

October 25, 2009

Workouts for the week of October 26th

Filed under: workouts — Tags: , , , , — joshuaeller @ 11:48 am

WOD 1 – Tuesday

12 rounds

Sprint as hard as you can up Andrew’s road. When you get to the top, jog back down without taking a break. That’s 1 round.  As soon as you get to the bottom, turn around and repeat without walking.

At the end of all 12 rounds do 30 burpees as fast as you can.

WOD 2 – Wednesday

3 heavy squat cleans (185lbs / 135lbs)

5 pullups (weighted if possible, otherwise dead hang. NO jumping/kipping!)

7 Clapping push ups

10 rounds or as many as you can in 20 min. Scale weight appropriately.

Note: Mara and I will START at 6am for the first round.

WOD 3 – Friday

For time:

100 Push-ups

75 Body Weight Deadlifts

50 Pull-ups

Don’t mix the sets, finish each one before moving on.

(I found this on University of Nevada Crossfit page.  I have no idea what this will be like, but it looks nasty. A word of caution – even though we can all deadlift our bodyweight, doing so 75 times is a bit extreme for now.  So, I recommend that you either lower the reps or lower the weight.  Let’s err on the side of caution.  Also, Mara and I will start at 6am for the first round.)

WOD 4 – Saturday

For Time



9frontsquats (155lbs / 95 lbs)

400m run



12frontsquats (155lbs / 95 lbs)

400m run



15frontsquats (155lbs / 95 lbs)

400 m run



  1. I hope we can do an early workout on Sat so I participate, it looks FUN!

    Comment by abbyleev — October 26, 2009 @ 7:44 am

  2. How far is “up Andrew’s road?” And is it on an incline?

    Comment by SARAH — October 26, 2009 @ 9:58 am

    • It is about 50m as far as we can tell. And yes, it is a slight incline. We are trying to work more running into our workouts as it is a weak point for some of us.

      Comment by Micah Vandegrift — October 26, 2009 @ 11:04 am

  3. No, I think it’s longer than 50. It’s about 150m one way, so 300m total. So each sprint will be about 150 meters, and you’ll have 150 meters to recover as you jog back.

    Comment by joshuaeller — October 26, 2009 @ 5:47 pm

    • Great. Thank you!

      Comment by SARAH — October 27, 2009 @ 10:05 am

  4. crap, we did it wrong this morning then. We did halfway down, and back up. owell…

    mine and abby’s time was 14:50

    Comment by Micah Vandegrift — October 27, 2009 @ 10:43 am

    • My time was 11:11. Wait, did we really do it wrong, Micah? I’m confused – were we supposed to go touch the tree?

      Comment by frandrewrowell — October 27, 2009 @ 5:33 pm

  5. Wednesday sets….ouch. This hurt!

    I did 90lbs squat cleans x 3 and 15lbs weighted pullups and one set of clapping pushups and the rest with elevated feet….and managed 8 full sets in the 20 minutes.

    As I discussed with Kal El(ler) this morning, I think we’d do better if we did 10 minute sets with dedicated bars (i.e., not sharing bars such that we have to wait and/or alter weight). We could each do a really hard 10 minute set and then coach the others for their 10 minute set – rather than have a 20 minute set that includes 3 minutes of waiting/weight changing. Too much recovery takes place in those breaks!

    Comment by frandrewrowell — October 28, 2009 @ 9:29 am

  6. I like the sound of that. I feel like I get pushed more if I have less recovery time.

    Today was a rough workout but felt great. 90lb cleans were my max a couple of weeks ago so it feels good to rep 90lbs 21 times.

    Comment by abbyleev — October 28, 2009 @ 1:47 pm

  7. So Andrew, Abby, Micah, and Mara did WOD 1 with 100 meter sprints, making it about a mile total, on an incline. It was still so hard!

    Andrew: 11:11
    Micah: 14:50
    Abby: 14:50
    Mara: 12:48

    Graham did 6 sprints in about 9 minutes.

    Sam and Austin-Lee did all 12 rounds of sprints in less than 10 minutes.

    Good work!!

    WOD 2

    It took me until the fourth round to really start getting my squat cleans. It’s so hard to commit! And I wasn’t opening my back/hip. Thinking about throwing my shoulders upright and back really helped. But I had several missed cleans in the first three rounds, which slowed me down. Once I got the cleans down, pull-ups became a test of will-power against spent muscles… but overall I loved this workout! I did 6 2/3 rounds (no pull-ups on the last round) in 20 minutes with 95# cleans and just strict form pull-ups and push-ups. 30 dead hang pull-ups ain’t too shabby!!

    Comment by Mara — October 28, 2009 @ 5:20 pm

  8. You did 30 dead hang pullups? Go Mara!

    Comment by abbyleev — October 29, 2009 @ 9:49 am

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