Father Andrew's Hot Body Gym

March 14, 2010

Workouts for the week of March 14

Filed under: workouts — Tags: , , — joshuaeller @ 7:44 pm

WOD 1 – Tuesday

Seven rounds for time of:
7 Power Cleans (135/95 lbs.)
5 Push Presses (135/95 lbs.)
40 Yard Bear Crawl

WOD 2 – Wednesday

Deadlift
4-4-4-4
(as always, all reps must be completed without postural deviation)
and then

As many rounds as possible in 10 minutes of:
5 Deadlifts (use 80% of today’s 4-RM)
10 Pull-Ups
15 Dynamic Push-Ups
(Push-ups – Adv.=Slapping Chest, Int.=Clapping, Beg.=Pop Hands Off Ground)

WOD 3 – Friday

Skill Work – Take 10 minutes to practice kettlebell single arm swings and kbell cleans,
and then,

Five rounds for time of:
400 meter run
15 Kettlebell Swings (32/24 kg)
25 Knees to Elbows

WOD 4 – Saturday

“Cindy” (As many rounds as possible in 20 minutes of…)

5 Pull ups

10 Push ups

15 Squats

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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

“Cindy”

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

July 27, 2009

"Girls" Week

Filed under: workouts — Tags: , , , , , , — Mara @ 1:48 pm

Last week we tried to do some of the benchmark workouts so that we can see where we stand. Named after females (how much you wanna bet they had “female dogs” in mind?), these WODs are infamous among CrossFitters for their ability to kick your butt and simultaneously enable you to track your progress on the road to true fitness.

Micah selected Fran, Grace, and Cindy for our exercise pleasure, and they certainly lived up to their reputations as tough, sneaky broads with a mean sense of humor. Below are our times/rounds/weights. Andrew was out of town, and Jay joined us for a few morning sessions.

In a month or two we plan to do these three again to (hopefully) see how far we’ve come.

“Fran” – Thrusters (95 lbs Rxd) and Pull-ups, 21-15-9, for time
Abby – 9:50 (45# and blue band)
Micah – finished, nuf said (95/45# and white band?)
Mara – 7:40 (45# and blue band)
Josh – 6:52 (95# and kipping pull-ups, some incomplete range of motion)
Jay – 8:40 (45# and white band)

“Grace” – 30 Clean and Jerks (135 lbs Rxd) for time
Abby – 10:35 (50 lbs)
Micah – 11:05 (65 lbs)
Mara – 4:46 (50 lbs)
Josh – 7:05 (125 lbs)
Jay – 9:04 (45, 65, 50 lbs mixed)

“Cindy” – 5 pull-ups, 10 push-ups, 15 air squats, AMRAP
Abby – 12 rounds in 20 m 30 sec (knee pushups and assisted pullups with the blue band)
Micah – 10 rounds (a mix of reg pullups and assisted pullups with the white band)
Mara – 11 rounds (knee pushups and assisted pullups with the white band)
Josh – 16 rounds, plus 5 pull-ups

I suggest that we each leave a comment about how the workouts felt to us, which will help qualify our times so that when we look back next time, we’ll know more precisely where we stood.

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