Father Andrew's Hot Body Gym

January 27, 2010

CrossFit One Year Anniversary

Filed under: real talk — Tags: , , , , , , , — Mara @ 4:15 pm

By Joan Sangree, age 60

During the Christmas vacation of 2008, my daughter, Mara, and her husband, Joshua, introduced me to Crossfit. I have done a morning routine of stretches and exercises for many years, which kept me fairly limber with some tone. I could manage my farm life including lifting 50-pound bales of hay. However, when I received the diagnosis of osteopenia, the beginning stages of osteoporosis, I knew I had to do something more. Knowing myself, I needed something that I could do at home and that was short. Crossfit was the perfect solution.

That first workout of simple squats, presses, and lunges seemed manageable. I felt energized and excited. I was proud of keeping up, and thought I was in pretty good shape, given my age (59 then).  The wake up call came the next day, and for the duration of the vacation, when I had to hold onto the sink to lift myself off the toilet; my quads were so sore!

Over the last year, I have kept up a Crossfit workout 4-5 times per week. During the other days, I have continued my old routine, which included running on a mini trampoline. I had only a few CF routines, provided by Mara and Josh, and minimal equipment. Over time, I increased my weights, and I only recently added hill sprints.

Occasionally I would slack off and avoid doing CF for a longer stretch. I noticed that quite quickly my weak areas started giving me trouble. I have had a vulnerable right hip since pregnancy that has sometimes hurt so much it kept me awake at night. But when I do squats regularly, I don’t hurt. My old routine had not sufficiently protected me from this pain, but somehow CF does.

So, groaning and grunting, despite not wanting to get up some mornings to face CF, alone, with no one to coach me or share in my pain, I have persevered. When the group talked about their goals, I thought, “Mine is just to continue!” I regularly remind myself that I feel better, that I love having muscles in my arms and back that I can see (visual reinforcement!), and that I assume my bones are getting stronger. That test will come later this year.

This Christmas, as I reached my CF anniversary, again on vacation in Tallahassee, I thrilled myself by completing the workouts the kids were doing (if scaled), including sprints that used to exacerbate my hip. The coup de gras, however, was when I dead-lifted 125lbs several times! Absolutely amazing.

Thank you, Mara and Josh, for your patience, coaching, and enthusiasm, even from afar. I hear you with me in my head during my workouts, and it helps keep me going.

Joan gets set to deadlift for her second time ever...

... and she has the 125# off the ground!

Congrats to Joan for her perseverance and the courage to make a change when many might give up!

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

January 11, 2010

Workouts: Week of Jan. 10th

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 10:46 pm

WOD 1 – Tuesday

Max Effort Wall Jump (I will be marking the wall with tape every three inches up to the ceiling. Stand next to the wall and jump as high as you can, trying to touch the highest mark as possible. Record the number of the marker you reach.)
and then,

For time:
Run 400 meters
60 Wall Ball Shots (20/12)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters

WOD 2 – Wednesday

(Warm up to a heavy five rep set. Once you have found a weight that is almost too difficult to lift five times with proper posture, attempt to stay at that weight and complete two more sets of five. Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for all five reps of a set.)
and then,

Five rounds for time of:
10 Each Arm – One-Arm KettleBell Snatch
10 Pull-Ups

WOD 3 – Friday

Overhead Squat
and then,

As many rounds as possible in 15 minutes of:
10 Ring Dips
15 Burpees
20-yard Bear Crawl

WOD 4 – Saturday

Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,

“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)

December 14, 2009

Workouts Week of Dec. 14

Filed under: workouts — Tags: , , , , — Micah Vandegrift @ 10:28 am

Thera gets half an iron cross - click for details

WOD 1 – Tuesday

3 rounds for time:

21 Deadlifts (M#155,W#105)
15 Ring Dips
100′ Overhead Walking Lunge (M#45,W#35)

WOD 2 – Wednesday

3 rounds for max reps of:

30 seconds – Thrusters (135/95 lb)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

Scale approrpriately.

WOD 3 – Friday

Handstand Push-Ups
Three sets for max reps
and then,

Three rounds for time of:
50 Double-Unders (or single unders if you’re still working on your double under)
25 Walking Lunges with Overhead Plate Carry (45/25 lb.)
200 Meter Run

WOD 4 – Saturday

Single-Leg Barbell Deadlift
8-8-8 (each leg)
and then,

Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Scale weight appropriately.

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