Father Andrew's Hot Body Gym

February 8, 2010

Workouts: Week of Feb. 7th

Filed under: workouts — Tags: , , , — joshuaeller @ 8:31 am

WOD 1 – Tuesday

Clean and Jerk
Work up to 85-90% of your one-rep max, then decrease the load to approximately 70% for one set of three,
and then,

For time:
135/95 lb. Clean and Jerk x 30

WOD 2 – Wednesday

Back Squat
(Work up to a 5-rep max over the course of three sets, then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)
and then,

Complete Five Rounds for Max Reps of:
One minute of Double-Unders
One minute of Kettlebell Swings
30 seconds of Handstand Holds
(There is no rest between rounds – total workout time is 12 minutes, 30 seconds. Transition from one movement to the next as quickly as possible.)

WOD 3 – Friday

Pull ups
Perform max reps in two sets, resting 2-3 minutes between sets,
and then,

Five rounds for time of:
Push Jerk x 5 (155-185 lbs/105-135 lbs)
Pull-Ups x 10
and then,
Finish with 3-4 sets of L-Sit Holds for max time.

WOD 4 – Saturday

and then,

As many rounds as possible in two minutes of:
5 Burpees
10 Pull-Ups
Rest for one minute after each two minute interval, and perform a total of four intervals.

October 17, 2009

Ramping It Up

Filed under: real talk — Tags: , , , , — Mara @ 6:59 pm
Squatting the Hubby - August 09

Squatting the Hubby - August 09

I have found myself becoming complacent in the last few weeks. I have acheived the goals I had in mind for my fitness, and I was starting to get bored with the routine. It’s hard to get out of bed at 5:30 am if you’re not excited about what you’re doing, and it’s easy to coast along if you don’t have a destination in mind.

So, at my husband’s behest, I decided it was time to set new goals. Clearly, I have not acheived my potential, and there’s nothing like a public assertion to hold you accountable. One of the coolest things about CrossFit is that it provides tangible, measurable data which you can use to measure your progress. Beyond numbers on a scale or heartbeats per second, our workouts provide me with varied, comprehensive, reliable feedback about my athletic ability and overall health, feedback that I can use to set new challenges.

I decided to break my goals up into each of the three major modes that CrossFit employs, setting two goals for each, plus one combo WOD.

In his honor, Josh has been incorporated into the goals… watch out!

Goals for Jan 1


Pull-ups: 5 consecutive unassisted (can do 3 currently)

Ring dips: 1 unassisted, perfect form


1 rep Deadlift: 1.5 x bodyweight = 210 (did 165 for 5 reps on 8/31)

1 rep Back Squat: my husband’s bodyweight = 185 (did 3 rep at 120 on 8/9)

Note: I attempted to squat Josh on 8/29, but I was only able to do about half the range of motion, so it doesn’t count.

Cardiovascular Endurance

This category makes me want to shoot myself in the head – not my strongpoint.

1 mile run: 7:30 (only point of reference is that I had to run a mile in 7:50 for college soccer)

3 mile run: 27 min (no point of reference)


Grace: 95# in 7 minutes (did 85# in 7:39 on 9/22)

All of you members of FAHBG who haven’t posted goals yet…. now’s the time! And if you’re just reading this out of curiosity, I encourage you to set some fitness goals for yourself and find out what you can do in 10 weeks. I think you’ll be surprised!


October 13, 2009

Pep Talk

Filed under: real talk — Tags: , , , , , — Micah Vandegrift @ 11:22 pm


September 20, 2009

Workouts for the week of Sep. 21

Filed under: workouts — Tags: , , — joshuaeller @ 6:46 pm

Lots of overhead this week. Go team!

WOD 1 – Tuesday
‘Grace’ 30 Clean and Jerks for time (135lb/95lb)

WOD 2 – Wednesday
150 Kettlebell Swings (a swing only counts if it gets above your head – ideally, shoot for complete extension overhead). Each time you break the set, do 10 burpees.
2 rounds of max rep pull ups after you finish swinging.

WOD 3 – Friday
4 rds for time of: 10 pull ups, 10 push jerks (135#/80#)

WOD 4 – Saturday
Alternating double tabata (every rep counts):Sumo Deadlift HighPull 75#/50#, Push press 75#/50#

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