Father Andrew's Hot Body Gym

November 24, 2009

Workouts for the Week of November 22nd

Filed under: real talk — Tags: , , , , — Mara @ 9:12 am

Tuesday – WOD 1

For Time:

75 pull ups

75 backsquats (135#/95#)

Note: For those not up to 75 pull ups in a row, you can break the set in half and perform one set before and one set after the back squats. Scale weight appropriately.


Wednesday – WOD 2

4 rounds for time (or 15 min):

3 shoulder press x 115 lbs

5 push press x 115 lbs

7 push jerk x 115 lbs

400 meter run

Scale weight appropriately.


Friday – WOD 3

As Many Rounds as Possible in 15 minutes:

3 Squat Cleans (155# / 95#)

5 weighted pull ups

7 burpees

Scale weight as needed.


Saturday – WOD 4

4 Rounds for Time:

3 Back Levers

10 snatches (75lbs/55lbs)

400 meter run

Note: Anyone not comfortable with the snatch should perform cleans. Scale weight appropriately.

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

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