Father Andrew's Hot Body Gym

January 20, 2010

Workouts – Week of Jan. 17th

Filed under: workouts — Tags: , , , , — Micah Vandegrift @ 9:39 am

Micah and Abby at Alamo Crossfit, Jan. 8th

WOD 1 – Tuesday

Power Cleans
and then,

Seven rounds for time of:
7 Kettlebell Swings (heavy)
7 Deadlifts (use 2-RM Power Clean weight)
7 Pull-Ups
(This workout should be quick! Transition as quickly as possible for best time.)

WOD 2 – Wednesday

Overhead Squats
and then,

Dumbbell/Kettlebell Thruster Breathing Ladder from 1 to 10, and back down to 1. Suggested loading – Men=25/Women=15 lbs.
Your breathing ladder will consist of:
1 Thruster, followed by one breath;
2 Thrusters, followed by two breaths;
3 Thrusters, followed by three breaths;
. . .
10 Thrusters, followed by ten breaths;
9 Thrusters, followed by nine breaths;
. . .
1 Thruster, followed by as many breaths as you need to make it through the day.

Every extra break taken during this workout will cost you 3 burpees at the end.

WOD 3 – Friday

In three minutes, complete or come as close as possible to completing, the following:
15 Pull-Ups
25 Push-Ups
35 Anchored Sit-Ups
45 Squats

Rest one minute immediately following each three minute cycle, whether you finished the movements or not. If you do not finish the movements in three minutes, start the next round where you left off. Repeat for a total of five cycles. The entire workout will take 19 minutes. Record the number of rounds completed.

WOD 4 – Saturday

Run 5K for time


  1. WOD 2: Morning Crew did the WOD as Rx-d in no time. Abby and Andrew did OHS at 45#, Micah used 75#. Chatted for a little about how to make these workouts more useful as we felt we didn’t get a real intense one today. Finished with a sprint (Ab and Drew), Muscle Ups (Micah) and kipping Pullup practice.

    Also, we have been doing the warmup we did at Alamo Crosfit – 30 sec jumping jacks, 30 sec shuffle (run in place), 15 burpees, 30 sec each leg hip/ham stretch – 2 rounds.

    Comment by Micah Vandegrift — January 20, 2010 @ 9:58 am

  2. WOD 1

    ME – 11:38 – 115# DL/35# KB
    JE – 12:45 – 185#/55#
    GW – 15:07 – 115#/35#

    30 Burpees in a warm-ups sounds horrible!

    Comment by Mara — January 20, 2010 @ 5:17 pm

  3. WOD 3 – I made it through 1.5 rounds, got sick to my stomach, and Grahamed out on the rest of the workout. I was going at a pace of 1 round of exercises in 2 time cycles. Tried to pick up speed on pullups (kip) and sqauts, it was the pushups and situps that killed me.

    Comment by Micah Vandegrift — January 22, 2010 @ 9:37 am

  4. WOD 3 – I did 3 rounds, used the blue band for pull-ups but I didn’t do any knee push-ups!

    Comment by Abby Vandegrift — January 22, 2010 @ 11:23 am

    • My name should not be used as a catch phrase, that is all.

      Comment by Graham — January 22, 2010 @ 10:15 pm

    • The other comment was made for your husband.

      Comment by Graham — January 22, 2010 @ 10:16 pm

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