Fran on the Beach 092617

Imagine you’re on a beach and you’re itching to do Fran . . . not sure how this became an itch, but it could happen, and did. There wasn’t a pull-up bar, and I didn’t have a 95lb bar for Thrusters . . . hmmmm, what to do, what to do?

Luckily, I had a sandbag . . . and miles of undisturbed sand. There were some bystanders at the shoreline, but they were looking the other way, and all followed the same footprinted path to get there . . . so I could suffer through 6 minutes & change without someone asking me why the hell I was doing that. The question often comes up, and I never really have an answer. These things are things we do, or don’t, I’m not sure if “Why” matters to those who don’t.

Anyway, my son & I took the bladders out of the sandbag, maybe 30-ish pounds a piece, and ran relays with them. Carry one down 25 yards, drop it, do 10 Air Squats, sprint back to repeat twice more. Our times were good, the warm-up was good. Now, for Fran on the Beach:

  • 21/15/9- Sandbag Thrusters/Push-ups 

The cool, (and by ‘cool’ I mean frustrating) thing about Squat Cleaning the Sandbag is that if you don’t get under it fast enough, or if you line up too far back, you’ll likely fall on your butt. Well, that’s according to a friend, anyway . . . <wink, wink> Definitely a good practice for getting under the bar.

Give it a shot, let me know how it goes!

Don’t forget, the CraseFit Kettlebell Workshop, hosted by Barbella’s is tonight . . . don’t miss out!

Semper Fortis & Anchored in Movement,



Sandbag Beach WOD 092517

I’ve been wanting a sandbag to workout with for a while now, and that want seems to get more intense around beach time . . . sand, sandbag . . . I’m really a simple guy.

If you’re in or around Atlanta, or within driving distance, Lynx Barbell is the BEST place for sandbags, price AND quality. (No, they don’t pay me, but I DO get nearly all my gear there.) And, to plug another someone else, I was motivated to finally break down and buy one after listening to the Coach Fury Podcast, another high recommendation of mine.

Anyway, the workout, in its most simplistic (but not easy) form . . .

3 Rounds of:

  • 10 Over the shoulder flips (5 each side)
  • 100 yard shoulder carry out (right) 
  • 10 Over the shoulder Squats (5 each side) 
  • 100 yard shoulder carry back (left)


  • 3 rounds of Sandbag Burpee Cleans, 5 per round

Semper Fortis & Anchored in Movement,

Thank God for Cabanas

Today’s CraseFit Beach WOD is a variation of the CrossFit Main Site WOD 170924 . . . a little more Kettlebell-centric, but most things at CraseFit are. Additionally, the beach sky was threatening rain, so rather than risk launching a Kettlebell out into the ocean, I ducked for the cover of a nearby cabana. Still, give the WOD a whirl, and post your thoughts, times, etc.

  • 50 Kettlebell Swings
  • 15 Sandbag Squat Cleans
  • 50 Kettlebell Swings
  • 10 Sandbag Squat Cleans
  • 50 Kettlebell Swings 
  • 5 Sandbag Squat Cleans

Finisher . . .

3 Rounds of: 

  • 5 Goblet Squats
  • 5 Push-ups (hand walk it out & back in)
  • 5 Sandbag Presses

My weights were 24kg for the Kettlebell and 32kg-ish for the Sandbag . . . if you’ve ever tried to fill a Sandbag to a specific weight, you understand the -ish in that description. Still, pick your weights based on your ability & towards your goals . . . mine are only mentioned as a vague guideline.

Semper Fortis & Anchored in Movement,