Stairs + Sandbag = Pukie

As many rounds as possible in 20 minutes of:

Sprint stadium stairs with 40 lb sandbag (60 stairs)

5 thrusters at the top of stairs with sandbag

5 turkish get ups at the bottom of stairs with sandbag

I finished with 6 rounds + 5 thrusters

I grabbed my sandbag and walked down to the high school for some work on the football stadiums stairs. It was pretty exhausting just to carry that thing to the stadium. I did some squats and lunges and presses with the thing on the way. Just to start my warm up.

There were 60 stairs from bottom to top of the stadium. Sprinting to the top with the sandbag had my lungs and quads burning. The thrusters were not easy. The TGU's were a total bitch.

The sandbag was awkward. Difficult to get set and I dropped it on my nose once. I did manage to get every set unbroken however. My goal was 8 rounds, but I underestimated the difficulty of this wod. The most challenging part was walking back home with my bag. My core was totally fried by this point and I had to keep changing shoulders every minute so I could make it back.

Demolition Wod

Demolition Wod

As many rounds as possible in 15 minutes of

5 heavy ass stone lifts

10 sand bag thrusters

20 lateral jumps over junk pile

A building had been demolished on my street earlier this week. I noticed a few heavy items lying around the demolition site while coming home. A few heavy ass concrete blocks. I really wanted to lift something heavy so I played around with the different size concrete blocks to see which one I could lift safely. I found the right one. I couldn't really say how much it weighed but it was a gigantic effort to get it off the ground. I found a few sand bags that weighed about 30 lbs. The sand bags were perfect for thrusters and I just piled up some other crap to give me something to jump over laterally. The lateral jumps were a good twist to doing box jumps. I finished with 6 rounds with just a few seconds left. Everything in this wod felt good. The best part was lifting the heavy concrete blocks. I left a nice hole in the ground were I kept dropping the stone.

Short, Fast, and Heavy

3 rounds for a time of:

3 squat clean thrusters 185 pounds

4 weighted pull-ups 55 pounds b/w the legs

100 meters buddy carry ( Fireman style)

I finished in 6 min 51 secs. I really wanted to do something that was short, fast , intense and Heavy. All of this was pretty heavy for me. The squat cleans being the heaviest. Thinking about this workout now I think I have exposed a weakness in my training. That would have to be core strength. During the squat clean thrusters I would pull forward in the squat clean making it that much harder to come out of the squat and get the weight over head. With a stronger core I would be able to keep good allowing me to be able to do these no problem.

During the Fireman carry I recruited a kid from the gym who weighed about as much as I do about 190 pounds. With in the first 25 meters I would slump forward in the core making it harder to breath and carry this kid the full 100 meters. I will definitely make this a focus of mine to improve my core strength so that I can go again stronger and faster. On the positive side I did finish every round unbroken. That has sort of become a new theme of mine UNBROKEN! That is the chant I have in my head when faced with these difficult tasks. Keep going! Keep Pushing! UNBROKEN!

The most challenging workout this year

Run 150 trail stairs
21 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
21 KB swings 45#
Run 150 trail stairs
15 KB thruster using two 45# Kettle bells
Run 150 trail stairs
15 KB swings 45#
Run 150 trail stairs
9 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
9 KB swings 45#

By far the most challenging workout I have attempted this year. I finished this in 29 min and 4 secs. I actually thought that I would be able to do this in under 12 minutes. Ya, ummm way off. The stairs going up the trail to a vista over looking Emerald bay were random heights and distances apart. This made the stairs so challenging. Some steps had to be very powerful and others had to be quick. The trail was very steep as well. In the beginning my times for the stairs were around 40 secs, towards the end they were more like 1 min 15 secs. I thought that the first set of thrusters were really difficult. Just to finish them unbroken was a challenge. My friend Dan was working out with me today and he was the extra inspiration to keep me going. The swings were never an issue. Running the stairs were the most challenging part of this exercise, coupled with the swings and the thrusters made this one of the hardest wod's I have done this year.