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!
I intended to do a Lynne Storch tonight, but I couldn’t get the weighted sandbag pullups rigged up right, so I went for unweighted pullups instead and ended up with a bastard version of the true workout:
- Pullups
- Sandbag overhead presses (80lb)
Repeat 5x for max reps.
Total score = 185 (24, 23, 18, 20, 20 / 21, 15, 16, 15, 13). Pullup score was the same as the last time I did a true Lynne and sandbag presses were +3 from the last time I did it with Larry Storch. And man, those sandbag presses are all about momentum. As soon as I stop moving and rest in the rack position I lose all my steam.
Sorta like the crossfit wod, but with my trusty sandbag, Larry Storch. 21, 15, 9 of the following:
- Sandbag press (80lb)
- Pullups
Total time: 4:35. After I finished up, headed out to Washington Park and set my gymboss for 4:35 to see how many burpees I could crank out. Completed 66, which is crap. Did this at the tail end of a 24 hour fast.
Grabbed my 80lb pal Larry Storch for a morning basement workout:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 16x, resting 30 sec between each round.
This is an ass kicker. Alternated sides on the shouldering and ended up doing 10 reps for every 30 second interval for the first half, 9 for the second. I should rename this one OJ because it always leaves me with at least one bloody glove.
Borrowed from Crossfit Virtuosity - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
- Sandbag clean & press (80lb)
- Burpees
Total time: 14:44. I thought this one would take me about 6 minute. Oops. Nice and tough though, and it really fried my grip. Made sure to tap the ceiling (about 9 ft) at the top of every burpee jump.
25 reps of the following with my pal Larry Storch, this time to Ross Enamait’s specifications:
- Burpee
- Sandbag clean and press (80lb)
- Perform a lunge with each leg while holding the bag overhead
Total time: 8:05. Almost 3 min faster than the first time I tried this and this time I did a full burpee for each rep (touched the ceiling at the top of every jump). Not sure if I was just feeling better today or if I just needed to get acquainted with my sandbag, but I’ll take it.
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.
Inspired by the nice weather today so I took Larry Storch out for some sunshine:
- 400m Sandbag carry (80lb)
- 50m Sprint
- 50m Jog (back to start)
Repeat 4x
Total time: ~21 min. The battery for my gymboss died, so time is approximated. This wasn’t as hard as I thought it would be. I think I need to move faster with the sandbag carries. I was basically walking it during the workout, but I jogged home with the bag and really felt a difference. The carries were done using all sorts of different grips - each shoulder, across the back, bearhug, zercher, and over the center of my back with arms in a triceps-pull position.
Crossfit’s Lynne + my sandbag, Larry Storch =
- Weighted sandbag pullups (80lb)
- Sandbag overhead presses (80lb)
Repeat 5x for max reps
Total score = 102 (8, 5, 3, 5, 4 / 17, 16, 13, 15, 16). The first two sets of weighted pullups were actually singles strung together without rest (dropped off the bar after each rep to adjust the bag). By the third set I figured out a more efficient way to use my dip belt and carabiner (thanks Zach!) so they were true sets. Fun times.
Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:
- Sandbag power clean - 4 x 5
- 4 x Circuit A
- Sandbag push press x 5
- Sandbag jump squat x 5
- 4 x Circuit B
- Sandbag explosive floor press x 5
- Plyometric pullups x 5
- Sandbag shouldering - 3 x 10/side
Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until the high-rep shouldering for a finisher. Not sure if this is the best method for speed strength/explosiveness, but I thought the push press/jump squat combo was nice.
I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:
- Sandbag getups x 5/side
- Sandbag clean & press - 5 x 3
- Sandbag sumo deadlift highpulls - 5 x 3
- Complex Pair - repeat 4x
- Sandbag floor press x 10
- Plyometric pushups x 8
- Sandbag lunges x 5/side
- Lunge jumps x 8/side
- Finisher: Sandbag shouldering - 2 x 10/side
High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.
Grabbed Larry Storch for a morning basement workout:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 16x, resting 30 sec between each round.
This was much more murderous with 16 rounds (I did 10 previously). I alternated sides on the shouldering and ended up doing 9 reps for every 30 second interval this time. This was also tough on the hands between grabbing the bag to shoulder it and pounding the hell out of it. I didn’t realize my hands were all bloody until after I stopped and took the gloves off.
Grabbed my 80lb buddy Larry Storch for a sandbag strength circuit:
- 1 Getup (each side)
- 2 Floor presses
- 3 Deadlifts
- 4 Clean & presses
- 5 Squats
AMRAP in 20 minutes.
Total rounds: 9 even. There was about 20 seconds left on the clock after the 9th trip through, so I didn’t start the 10th. The toughest part of this was the C&P because I have to regrip Storch for every rep. I think we packed him a little too tight when we built him, but it’s a nice additional challenge.
Finished with some pullups:
Short on time and storchin in the basement again:
- 6 sandbag deadlift twist (80lb; 3/side)
- 12 pushups
- 24 lateral jumps (over sandbag)
Repeat 5x
Total time: 5:44. Spent some time before and after the circuit trying out different exercises with Larry Storch.
Finished with some basics:
- 3 x 10 zercher sandbag squats
- 3 x 10 pullups
Grabbed Larry Storch for a basement quickie:
- Sandbag shouldering x 30 sec
- Sandbag ground and pound x 30 sec
Repeat 10x, resting 30 sec between each round.
I alternated sides on the shouldering and ended up doing 8 reps for every 30 second interval (4/side). I wore gloves throughout to make sure my hands stay pretty. This would have been more murderous if I did a few more intervals - next time. I also played around with the bag for a while and tried out a few new exercises for future workouts.
