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

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,