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 12, 2009

Gymnasty Day

Filed under: real talk, workouts — Tags: , , , , — Micah Vandegrift @ 11:49 am

On Saturday, Oct 10th, we were fortunate to have a new friend, and lifelong gymnast, Matt swing by FAHBG. Personally, I am very interested in adding more gymnastics to our workouts as I have always been, since childhood, an acrobat of sorts. Right before Matt showed up we discussed what we would actually like to learn; proper form topped the list, but also, as we are all working on developing the rudiments of gymnastic movements, here’s what we hoped for: handstands, dips, muscle-ups and L-sits. What we got was so much more than that. {Video coming soon!}

In the words of those who lived to tell of it:

MARA —————–

I enjoyed Matt’s gymnastics instruction because it really showed that, while I have improved on so many things, I have really only seen the tip of the iceberg in terms of physical challenges. Not only could I not complete the movements he showed us, I couldn’t even begin to figure out what muscles to use and what to tell them to do! It was like trying to negotiate an entirely foreign environment – like the first fish that crawled onto land, or something. My arms are so much stronger than than used to be, yet in when I tried to do the things Matt was showing us, I felt like they had been stuck in a coma, atrophed, for my entire life. Certainly, I now need have no fear that I will run out of challenges.

I think it was also a mental challenge, because my instincts were telling me that there was no way I could even begin to do these things. I didn’t even want to try many times. But yet, when I tried (and when he assisted me quite heavily), I could indeed begin to attempt these seemingly impossible movements. It taught me not to give up so quickly, not to underestimate myself, and that anything is possible with a lot of hard work and a little courage.


This was an exciting day for me. Finally something I feel mildly confident in! While it was clear that most of us don’t have the muscle development to complete the movements, having Matt there to walk us through them, with demonstrations and practice, was awesome. The most valuable thing I took away from the lesson was to fight for the form. I think a lot of us can do many exercises that are important to our development, but our form is often off or just bad, and that is where injury happens. Taking the gymnastics movements and breaking them down into parts (i.e. the muscle-up or the back lever) really made a lot of sense in terms of training those weird, core-ish muscles that most of us never use to push and pull like never before.

I agree with Mara that it was definitely mental as well as physical. I look forward to learning more, and perfecting these core movements. Go FAHBG!

JOSHUA ——————

I second Micah and Mara on the challenges of gymnastics. It’s a whole new world of challenges, both mental and physical. This gymnastics training brings a new meaning to the Crossfit definitions of fitness, especially stamina, coordination, agility, balance, and flexibility. (If you’re new to Crossfit, or just new to a measurable, meaningful definition of fitness read more here)

However, I also appreciated Matt’s coaching. He broke down the various movements into chewable, digestible chunks and helped us put them back together into functional (and frequently assisted) movements. Matt has been coaching gymnastics for a while, and I appreciated his patience with us and encouragement of us. That’s something of which I need more.

Finally, as much as I love weightlifting, I’ve found a new love in gymnastics. The strength to body weight ratio and body control required to be a good gymnast is astounding. The movements are infinitely variable, which keeps them fun and challenging. And, let’s face it, it’s just plain cool. And the coolness factor should never be underestimated. For anyone reading…if you haven’t ever tried gymnastics, then go to Drills and Skills and read up, then find a local gymnast and get to work! Go team!!


I thought the gym-nasty day was very enlightening and challenging.  It seems as though we were all a little nervous and bewildered to what gymnastics was really all about.  So, I’m glad we had a chance to get the proper form down and now we move forward to strive to achieve ultimate core strength and to perform really cool tricks on the rings.

The movements were different and, like Mara pointed out, it was hard to consider what muscles to use.  It was weird not using tons of force to effect something and the day after I was sore in places that I haven’t yet been sore.

Thank you Matt for coaching and making sure we didn’t split our heads open!

*Post will be updated as others add their thoughts. Check back often!*

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