Father Andrew's Hot Body Gym

December 7, 2009

Workouts – Week of Nov. 7th

Filed under: workouts — Tags: , , — Micah Vandegrift @ 12:27 pm

WOD 1 – Tuesday

Complete as many rounds as possible in fifteen minutes of:

15 Push ups
Front squat, 10 rep (95lb/65lb)

WOD 2 – Wednesday

5 rounds for time of:

10 modified muscle ups
40 air squats

Muscle up progressions here and here

WOD 3 – Friday


Five rounds for time or 20 minutes of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD 4 – Saturday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

November 21, 2009

Crossfit Total – The Results

Filed under: pics, workouts — Tags: , , , , — Micah Vandegrift @ 3:20 pm

Earlier this week Abby suggested that we try Crossfit Total, a workout designed to get your one rep max for three major lifts. After completing the three lifts you add the weight total for all combined and based on a table of measurements, determine what level athlete you are.

Josh, Mara, Abby, Graham and Micah did the workout today (we miss you Andrew!) and here are the results — (others please add your ranking below)

– Based on the chart, I am a Novice weight lifter. But I say, “F the chart” cause I did my first muscleup today! Suck on that Crossfit Total! — MICAH

-My score was 390.  I guess it’s ok, I mean I’m in between Intermediate and Advanced, but I was pretty upset I couldn’t pull heavier weight.  It was a great exercise though because now I have an idea what I want some of my goals to be. ==Abby

November 16, 2009

Workouts Week of Nov. 16

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 9:04 pm


Mara cleans it up

Tuesday – WOD 1

Complete as many rounds as possible in 15 minutes:

65 lb Power snatch, 12 reps
10 Ring Push-ups

Those who are not comfortable performing the snatch should perform power cleans.

Wednesday – WOD 2

21-15-9 for time:

Pull ups
Push Jerks

Choose an appropriate load – preferably a weight heavier than what you use for Fran.
2, 9 rep rounds for time:

Friday – WOD 3

As many rounds as possible in 15 minutes:

15 Overhead Kbell swings
10 Burpees
5 modified muscle ups

A brief primer on modified muscle ups can be found here

Saturday – WOD 4

Crossfit Total

1 rep max of:

Deadlift – Squat – Press

Your 1 rep max in each exercise added together is your crossfit total. Note: after warming up, only 3 attempts at each lift are allowed.


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


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

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