Father Andrew's Hot Body Gym

January 11, 2010

Workouts: Week of Jan. 10th

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 10:46 pm

WOD 1 – Tuesday

Max Effort Wall Jump (I will be marking the wall with tape every three inches up to the ceiling. Stand next to the wall and jump as high as you can, trying to touch the highest mark as possible. Record the number of the marker you reach.)
and then,

For time:
Run 400 meters
60 Wall Ball Shots (20/12)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters

WOD 2 – Wednesday

(Warm up to a heavy five rep set. Once you have found a weight that is almost too difficult to lift five times with proper posture, attempt to stay at that weight and complete two more sets of five. Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for all five reps of a set.)
and then,

Five rounds for time of:
10 Each Arm – One-Arm KettleBell Snatch
10 Pull-Ups

WOD 3 – Friday

Overhead Squat
and then,

As many rounds as possible in 15 minutes of:
10 Ring Dips
15 Burpees
20-yard Bear Crawl

WOD 4 – Saturday

Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,

“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)


November 30, 2009

Workouts – Week of Nov. 30th

Filed under: workouts — Tags: , — Micah Vandegrift @ 10:06 am


Full range of motion

WOD 1 – Tuesday

Alternating Tabata for reps:

  • Ring Dips
  • Overhead Lunges (45lb plate / 25 lb plate)

Rest 3 minutes
3 150 meter sprints (all the way up Andrew’s road)

WOD 2 – Wednesday

Back Squat

Increase load for each set. Choose appropriate weight.

Back Lever 5-5-5

Try to hold each lever for 5 seconds so that you end with at total of 75 seconds of hang time.

WOD 3 – Friday

5 Rounds for reps

  • 1 min x wall ball
  • 1 min x Kbell swing (overhead)
  • 1 min x wall handstand
  • 1 min x rest

WOD 4 – Saturday

400 meter lunges for time.

4 x 100 meter sprints.

Image from Crossfit Rockwall

November 18, 2009

Intensity: It’s Not Just Cause We’re Crazy

Filed under: real talk — Tags: , , , , , , , , , , — Mara @ 7:07 pm

If you have already tasted the CrossFit Koolaid, then you know how we feel about intensity. To say we like it would be an understatement. Perhaps, you think, these crazy people just get off on throwing their bodies around – on the ground, on the rings, under and over weights of various shapes and sizes – and generally looking like a circus gone terribly wrong. Or maybe they just are in so much pain from their contortions that they want to get the hated workout over as quickly as possible.

While both of those factors certainly come into play, there is actually some science behind our madness. It has been documented that high intensity exercise produces more of what we all want – aerobic endurance, anaerobic endurance, strength, fat-burning, growth hormone production, bone density, and overall hottness – and does so in less time than conventional methods of exercise.

Dr. Izumi Tabata was the first to document the effects of max-effort intensity exercise over low intensity or moderate intensity exercise. Here is what Mark Sisson had to say about it in his post  on tabata sprints:

“Tabata’s findings from a 1996 study on moderate and high-intensity interval training helped legitimize a movement – away from chronic cardio and toward high-intensity workouts. He showed that high-intensity intermittent training actually improves both anaerobic (intensity and muscle building) and aerobic (slower, oxygen consuming) body systems, while aerobic exercise only improves aerobic systems. Of course, these findings would come as no surprise to anyone who’s ever done burpees to exhaustion, or followed a CrossFit WOD.”

Mark is referring to our belief that chronic cardio – spending hours and hours spinning your wheels on an elliptical or pounding away on the concrete at moderate or low intensity – is a poor use of your time and may even be harmful in the long run. Cardio addicts have a hard time hearing that their beloved 6 miles a day is putting unnecessary stress on their joints and producing results that could be equalled or surpassed in 20 minutes with a kettlebell.

So how can you get a taste of this infamous intensity? It’s incredibly easy.

A Tabata workout consists of choosing an exercise that can be done to a maximum effort for a short burst of time – this can be cycling, swimming, rowing, burbees, squats, push-ups, pull-ups, thrusters, or the basic, sprinting – and giving a maximum effort for 20 seconds, then resting for 10 seconds, and then repeating 8 times for a total of 4 minutes. (Note: elliptical machines won’t work because they do not allow a maximum effort.) If you’re adventurous, you can select a series of 3-5 exercises, doing 8 rounds of maximum effort for 20 sec on 10 sec off  for each exercise in succession. The key is the words “maximum effort.” With sprinting, it helps to imagine that a hungry tiger is behind you. Point is: run as fast as you possibly can each time. If you don’t think you can get a workout in 4 minutes, I urge you to try this. Run hard, take only 10 seconds for rest, and if you’re not tired, you should head for the olympics.

If you’re reading this and you don’t already incorporate high intensity exercise, I urge you to give this a try. Just adding this in one day a week – maybe that evening you think you don’t have time to workout – can make a huge difference.

You may look crazy, but it will be worth it.

November 1, 2009

Workouts for the week of November 2

Filed under: workouts — Tags: , , — joshuaeller @ 1:32 pm

WOD 1 – Tuesday

‘Tabata Something Else’





Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Count each rep.  Your score is your TOTAL reps for all exercises combined.

EVERYONE should finish this workout (which only takes 16 minutes) with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 2 – Wednesday

Overhead Squat 135/95

Weighted Pull-ups

10,9,8,7,6,5,4,3,2,1 Reps for time.

Scale the weight appropriately. Anyone not comfortable with the Overhead Squat should perform Front Squats. If weighted pull ups are not an option, stick with dead hang pull ups.

WOD 3 – Friday


21-15-9 reps of:

Squat Cleans (135lbs/95lbs)
Ring dips

EVERYONE should finish this workout with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 4 – Saturday

Press  1-1-1-1

Push Jerk 2-2-2-2-2-2

Warm up appropriately with lighter weight and do the best you can. It’s Saturday, and so be sure to work on your goals!!

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