Big Fat Bar and a Kettlebell

Rushing out the door on break, it’s challenging to know how much of a workout we can get. We need to keep our muscles moving & our blood flowing, and a few rays of the sun’s very own Vitamin D might be just the thing we need. The temptation to skip eating altogether is all too real, but not a very good idea. These muscles, this blood, this skin needs nutrients.

A couple of portable tuna pouches later we find a park with a big fat pull-up bar. Parks like these are more common than one might suppose, you just have to be willing to look & explore. My find is a real beauty off of Pharr Rd in Buckhead, less than 3 minutes from where the day’s work is happening. Frankie Allen Park . . . funny name, nice space and fat pull-up bars.

Anyway, we’re here for the workout, so let’s get on it so we can get back to it.

3 rounds: 

  • 1 SLDL each leg
  • 5 Swing/Snatch Duets (R/L) 
    • The Duet is 1 Swing, 1 Snatch = 1 rep 
  • 2 Bar Hangs :30 seconds apiece 
    • Rest 30 seconds between each hang

It is a fast workout, and you find that the hangs really tax your grip for the next round of Swing/Snatch Duets. Some might be tempted to increase the reps, but there really isn’t a need. Stick with the plan and let the plan work for you.

A regular pull-up bar will work, but the fat one is a cool find, and a different way to attack & develop forearm strength needed for high-rep Snatch & Swing sessions to follow. Work with what you have.

Semper Fortis & Anchored in Movement


092917 Squats, Swings & Push-up Things

Another day, another Beach WOD . . . I sure would like to get better used to this! But, I’ll take all the advantage I can . . .

This is a variation on the 6 Minute Squat Challenge, and strings together my favorite movements to put into a WOD . . . namely, Squats, Swings & Push-ups. These three movements make a great template, which you can alter & variate according to your needs & goals.

092917 Beach WOD

4 Rounds of: 

  • 10 Swings
  • 10 Push-ups
  • 4 Goblet Squats

Set a workout timer (I use the Kettlebell Swing Timer App on my iPhone) for 1 minute of work and 2 minutes of rest . . . you won’t really be resting for 2 minutes, but setting it this way is the easiest way to keep track.

When the timer starts, do 10 Swings . . . rest until the :30 second mark and do 10 push-ups. When you get to the “2 minute rest” you will grab your Kettlebell, drop into the bottom of the Goblet Squat & hold for 30 seconds, then stand & re-squat. This will bring us to 4 Squats in 2 minutes. Then, repeat the Swings & Push-ups.

Depending on what weight Kettlebell you use, this probably isn’t a burner, but it is good practice for all the movements, and the timer gives you better accountability to yourself.

Give it a go & let me know!

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,