Father Andrew's Hot Body Gym

November 30, 2009

Workouts – Week of Nov. 30th

Filed under: workouts — Tags: , — Micah Vandegrift @ 10:06 am


Full range of motion

WOD 1 – Tuesday

Alternating Tabata for reps:

  • Ring Dips
  • Overhead Lunges (45lb plate / 25 lb plate)

Rest 3 minutes
3 150 meter sprints (all the way up Andrew’s road)

WOD 2 – Wednesday

Back Squat

Increase load for each set. Choose appropriate weight.

Back Lever 5-5-5

Try to hold each lever for 5 seconds so that you end with at total of 75 seconds of hang time.

WOD 3 – Friday

5 Rounds for reps

  • 1 min x wall ball
  • 1 min x Kbell swing (overhead)
  • 1 min x wall handstand
  • 1 min x rest

WOD 4 – Saturday

400 meter lunges for time.

4 x 100 meter sprints.

Image from Crossfit Rockwall


  1. Just remember not to use your arms to pull up the kettle bell at the top, like she’s doing. See how the kb hangs down from her arms? That means she’s using her arms to move the kb, which is incorrect.

    All the power comes from the hips!

    … In life, as well as in the kb swing… 😉

    Comment by Mara — November 30, 2009 @ 10:00 pm

  2. Questions about Tuesday’s workout:

    “Alternating Tabata” – does that mean 20 seconds of one followed by 20 seconds of the other? Or 4 minutes of one followed by 4 minutes of the other?

    Also, how many rounds of Tabata total?

    Comment by SARAH — December 1, 2009 @ 10:01 am

  3. I assume the idea is to do 20 sec of one and then 20 sec of the other, for a total of 8 minutes/16 rounds. The standard Tabata is 4 minutes/8 rounds per exercise.

    Comment by Mara — December 1, 2009 @ 1:42 pm

  4. WOD 3 — So none of us counted reps for this one. It was the first workout back since Thanksgiving that we had been able to do, so we were all relearning the motions. But we completed it and felt great to get back into the swing of things.

    Comment by Abby Vandegrift — December 4, 2009 @ 7:22 am

  5. yeah, I’m with Abby. I think when we do these minute long exercises, we should give an extra 10 seconds to switch and then do a countdown to a restart – or reduce them to 50 seconds on 10 seconds shift new exercise. We lost lots of intensity doing the switches.

    two weeks off for me – i’m gonna feel this one. I counted my reps, though. i did 1000 of each exercise. I don’t know what was wrong with the rest of you.

    Comment by frandrewrowell — December 4, 2009 @ 8:25 am

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