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


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,


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,