Father Andrew's Hot Body Gym

October 10, 2009

Goals Revisited

Filed under: real talk, workouts — Tags: , , , , , , , , — joshuaeller @ 10:33 pm


Today was the first of hopefully many gymnastic tutorial sessions at FAHBG.  There’s more to come about the amazing work of Matt Baker, but today was also a time of reflection on our goals as a gym and as individuals.  As an individual, I’ve decided to publicly announce my personal goals – prompted by the fabulous Mrs Abby Vandegrift.  So, here we go.  (Hopefully, this isn’t an exercise in pure narcissistic pleasure.  Members of FAHBG – UNITE!  Post your goals for the world to see and thereby hold yourself accountable!)

By January 1st:

1 – Deadlift twice my body weight, which is currently hovering around 185 lbs, so 370 lbs.  I’ve already made progress here.  Thanks to Graham Wooden, I set a new PR today of 320 lbs.  Just 50 more to go by January 1. Yikes.

2 – Clean and Jerk my body weight, which is currently hovering around 185 lbs.  I’ve jerked 155, and I set a new clean record today of 165 – also due to Graham Wooden.  So just 30 more pounds to go.  Yikes.

3 – Perform 30 Muscle ups for time.  I just want to do them in one setting.  I don’t care how fast it happens.  Completion here is the goal.  Yikes.

Ok, team.  I need your help.  Get me to the finish line.  All by January 1st.  And post your goals on here.  Let’s hold each other accountable.  That’s what friendship and FAHBG is all about.

-Ps- in a somewhat unusual move for fahbg, I’m going to post something on here potentially ‘political’ – actually economic, but potential controversial.  Oh, dear…

1. Greg Mankiw of Harvard on the potential effects of the Baucus healthcare bill (note: you cannot ignore incentives) http://gregmankiw.blogspot.com/2009/10/marginal-tax-rates-from-health-reform.html

2. And Jeff Miron, also of Harvard, on housing policy: http://jeffreymiron.blogspot.com/2009/10/perpetuating-bad-housing-policy.html

My issue with Miron – can’t homeowners who receive a reprieve on their mortgage respond to these incentives in such a way that they acquire the ability to make their mortgage payment due to the extra time they receive to make the adjustment?  Isn’t that something akin to a firm’s short run response?  I know I would, but maybe I’m not everyone.  Any thoughts?


September 14, 2009

Workouts for the week of September 13

Filed under: workouts — Tags: , , — joshuaeller @ 12:13 am

WOD 1 – Tuesday

As Many Rounds As Possible in 12 minutes of:

50 m lunges with overhead weight (45lb/25lb)
10 push ups

WOD 2 – Wednesday

21-15-9 reps of:
225 pound Deadlift / Handstand push-ups

If handstand push ups are not an option for you, kick up into a handstand and hold for 60 seconds.

Start time for group 1 = 6am. 15 minute max for the round.

WOD 3 – Friday

Push Jerk 3-3-3-3-3 reps
4 rounds of max rep Pull-ups after completing pushjerks
Those who are able need to start each pull up round with a kettlebell on their foot. Do as many weighted pull ups as possible, then drop the kbell and keep pulling up until you’ve reached your max.

WOD 4 – Saturday

‘Burpee Challenge’

Burpee around the track for 400 meters for time. Wear gloves.

Handstand practice afterwards, cause it’s Saturday!

September 6, 2009

WOD – week of Sep. 7

Filed under: workouts — Tags: , , — joshuaeller @ 9:49 pm

The gang – Jay, Joe, Josh, Mara, Abby, Andrew and special guest Therese Frentz

Monday – Cindy:

5 pulls
10 push
15 squat

AMRAP for time

Tuesday – Creed:

Overhead Squat Ladder 1-15 (95 lbs / 65 lbs)

For the ladder you have to do each set without dropping the weight. In other words round one is one rep without dropping. You can rack between rounds on the back or in a rack. For round 2 you must do 2 reps without racking and so on. So for round 10 you must do 10 reps without racking the bar, round 15, is 15 reps without racking or losing the weight. Choose a weight you can do at least 15 reps in a row.

Wednesday – Uncle Father Oscar:

5 push presses
10 jumping lunges
15 dips
10 sec L-Sits

Do 10 rounds or as many as possible in 20 minutes

Friday – George Michael:

10 sumo deadlifts (95, 65)
Jog 100 meters down, sprint 100 meters back
25 squats
As many rounds as possible in 20 minutes

Saturday – GOB:

power snatches
pull ups

September 4, 2009

Dear Crossfit,

Filed under: real talk — Tags: , , — Micah Vandegrift @ 5:09 pm

Office Olympics – Where’s my Dundee?

Hi. I have some complaints. Not like, bad complaints, but just you know, stuff that bothers me about you. Like those little tolerable quirks that make you, you. Pretty sure these complaints might be echoed by others that you have met in the past, but they are just starting to get to me, so for the sake of honesty, I’m just gonna lay em out, ok?

I don’t typically wake up in cold sweats these days, but the other night that’s just what happened. What was on my mind, you ask? Exactly this thought: “Dear lord, I have somehow become a health/fitness nut overnight!” I totally didn’t see this coming. I mean, sure I like doing this stuff as a hobby because it’s totally “en vogue” right now and whatever, but I never expected it to take me as it has. I knew there was a problem when asked how I would like to structure my work schedule at my new job, my first thought was, “How much time do I need in the morning to get a good workout in… and recover?” And, seriously, what kind of weirdo actually plans their Labor Day weekend around how many workouts can be fit in? Well, me. I’m that weirdo. Thanks to you (and the myriad of Crossfit/health bloggers out there) and my dear friends at FAHBG, I have a timer on my computer that goes off every 20 minutes, and on that mark I do “office L-sits” (see photo), to develop my core and gymnastic skills.

And this is the real beef, Crossfit. I guess I should be thankful and all, but comon. I seriously can’t wear half of my clothes anymore. All this ridiculous lean muscle is showing up, and my favorite Banana Republic button downs (totally a clearence buy!) are stretching at the seams. Maybe my dream of being a skinny indie kid is forever gone, and my extra small American Apparell V-neck tees will go the way of the buffalo. Thanks to you I am midway between belt holes and it is incredibly annoying – “Should I let my pants fall off, or hike em up and squeeze the belt above my hips?” Needless to say, I gotta buy some more duds, and to be clear, I’m not happy about it. I mean who really “likes” to have clothes that look great because they fit in the right places? So, they way I see it, you owe me like $300 for a new wardrobe that probably won’t fit in another year. Yes, I take Paypal.

Lastly, and this one really pisses me off… whose idea was it to place such a premium on health and diet? Could you please make it more complicated? Good fats? Protein? No grains? Oh sure, easy for you to say, Mr. I-don’t-even-like-it-anyways. I’ll tell you this, looking down the barrell of a $5 footlong from Subway is still my favorite midday activity, but do I indulge? Noooo. Gotta keep the faith. Press on. Be committed. blah blah blah.

And you know what really busts my bubble Crossfit? I feel great. I get lots of good sleep. I lost that “5 month preggo” belly that everyone seems convinced that I had (yea right. Me? Never). I sweat 4-5 days a week pushing big weights for the sake of my own health and well-being. I think clearer. I smile and laugh more. I get checked out (JK abby!). I sit up straight and concern myself with my posture. And I like it.

So, I guess my only complaint is really this… how do I, as an individual who cares deeply about living well, healthy and strong, talk about this lifestyle without being “preachy” to my friends who are overweight, careless or flippant about their habits? Because that really bothers me these days.

Hopelessly devoted and sincerely yours,

Micah L. Vandegrift

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