Dragged my trusty sandbag out to the turf field at Washington Park under the cover of night for some fun:
- 5 Sandbag get-ups / side (80lb)
- 50m Walking sandbag lunge (80lb)
- 5 Sandbag get-ups / side (80lb)
- 50m Sandbag run (80lb)
Repeat 3x
Didn’t time it, but it was really tough between those walking lunges and all them get-ups. I did a zercher hold for the sandbag runs, which were actually the easiest part by far. Storch was soaked with sweat by the end of the circuit. I carried the sandbag home afterwards (no stopping or dropping the bag) for a tough finisher.
Shout out to the broken foot club!
Grab an 80lb sandbag (Larry Storch) and do 80 sandbag getups (Turkish getups with the bag on your shoulder) for time.
Total time: 20:45. For some reason I thought I’d finish this in around 12 minutes. After I finished the first 20 in around 4 min, I knew I was way off. This was rough and really put my form under the microscope. Apparently I was shooting my foot back to stand up in an awkward way and it really started to bug me at the half-way point. I made a slight correction and felt better for the remainder of the reps. Still, I may need to jao up the tops of my feet.
Update: this gave a huge bruise on each elbow. I’ve done so much sam sing for kung fu that my forearms don’t bruise any more, but I guess that doesn’t apply to the elbows.
Stolen from Crossfit 603:
- Overhead squat a total of 20 x your body weight (BW), for time
Body weight: 190lb, weight moved: 3,800lb. My approach: 4 sets of 10 reps with 95lb. Time: 4:04 The last two sets were tough, but I stuck it out and finished it in 4 sets as planned.
To celebrate the return of my Gymboss, I did a timer-centric core quickie:
- Front Plank
- Left Side Plank
- Right Side Plank
Started with a 60 second hold, then a 40 sec of each, followed by 20 sec of each. Rested 20 seconds between each hold. The turf is not so forgiving on the forearms after a few sweaty plank holds.
- Standing Wheel Rollouts x 5
- Abmat Situps x 10
- Lying Hip Swings x 16
- Supermans x 10
Repeat 4x
No time today so I squeezed in this quick home workout at night.
- 2 min L-sit (20, 20, 20, 15, 15, 15, 15)
Then onto the crircuit:
- 10 Kneeling Wheel Rollouts
- 20 Bird-dogs
- 30 Abmat Situps
Repeat 4x
Finisher: 2 min plank hold.
- Flag x 5
- DB Side Bends (70lb) x 5/side
- Supermans x 10
- High-rep set of Chinnies
Repeat 4x
Finisher: Plank hold for time: 2:45.
Done at the crowded little weight room at the Metropolitan Pool with Dave, post-swim again.
- Kneeling Wheel Rollouts x 10
- Side Plank x 1 min (each side)
- Front Plank x 1 min
Repeat 4x
This one is no fun, but easy to do while watching the Mets game.
- Deadlift Twist (85lb) x 5/side
- Knees-to-Elbows x 10
- Knee-Hugs x 22, 23, 24, 25
Repeat 4x
Finisher: Plank hold for time: 3:19.
Did this at the weight room at the Metropolitan Pool with Dave, post-swim. He’s the one who set up the odd rep scheme for the knee hugs, so don’t ask me.
Trapped inside due to the weather, so I headed downstairs to the sweaty little basement.
- 100 Rope Turns
- 10 Kneeling Wheel Rollouts
- 100 Rope Turns
- 20 Lying Hip Swings
- 100 Rope Turns
- 30 Situps
Repeat 5x.
Total time: 24:28. Tried to maintain the sprint-in-place jump rope style throughout and when I got in the groove I motored through it. The LHS were the hardest part by far.
Started with some light squats, front squats, and deadlifts to work on technique. I still need to figure out my overall strategy for the next few months, but I’ll be backing things off this week. Did the main circuit:
- Flags x 5
- Russian Twist (25lb plate) x 20
- Back Extensions x 10
- Knees-to-Elbows x 10
Repeat 4x
Finisher: 2 min plank hold.
