Death by Tire Flips

The stay at home workout today. Recently I had to sell my stands, barbell and weights, but I managed to retain my big ass tire (not that I can really transport the behemoth anywhere), my sledge, sand bag, and various other implements.

I revisited the Death by Tire Flips workout I discovered on StrongmanWOD last year. So with this tire (well over 600#) i can get up to five on each round, which made for a total of 30 flips. After the flips I completed what I will call a medley, for lack of a better word, of sledge hits, 2pood one-arm swings, and parallete pushups for 15 minutes.

 No real rep scheme, just do something until you can't anymore and then do something else. When I was finished I could barely hold on to my cup of water. So my arms are bruised from flips and my shoulders, traps, and forearms are sore as shit!

 I feel fuckin awesome!

Sandbagging in a Good Way

60 Pounder

Finally got around to building my own sandbag this morning.  I was cruising around the interwebz last night and checking out ITS Tactical when I came across a sandbag building article written by Jake Saenz.  Jake is the owner of Atomic Athlete, and a partner gym of Military Athlete.  These guys specialize in make war-fighters harder to kill...basically.

The article was the easiest I've found involving the construction of a homemade sand bag using my green canvas bag from basic training.  20$ worth of rubber mulch from Home Depot and I was done.

ITS Sandbag Training/Building Article

So I got mine up to the recommended starting weight of ~60 Pounds.  Afterwards I decided to test it out with 10x100m sprints (50m out/50m back), with about a minute rest between.  Fairly brutal way to start it out.

Later this evening I'll get into some of the other movements and see where I stand with them.  A whole laundry list of shit to do with a bag can be found in the previously linked article, and a video to boot.

If you're also interested in other knowledge of tactical shit, self preservation and general usefullness I recommended browsing around ITS Tactical and maybe even picking up a Crew Leader membership.

Monday Monday....

A lot of stuff happening today, re-restarting college courses.  So close to that pesky CCAF I can almost taste it...assuming a diploma had a flavor, it would be the taste of victory.  So it will be a fairly busy day.  I plan to get a workout going here in a few minutes, gotta ride the bike over to the gym and "get it in" as they say.

Today's workout will probably consist of:
 Power Cleans
3-3-3-3-3 (increasing weight)

- 115-125-135-145-150

- Bag work (10 min) - Homemade GHD situps, OHS w/30# beam

- 20 BFT flips

This weekend I'll get over to the hardware store and pick up a sledge, some sand for my sandbags, PVC for paralletes and small items to fasten a drag sled out of an old tire.  I'll be fully prepped to do serious work by the end of the weekend and probably won't spend more than 45$ on all of it.  If you like DIY strength stuff be sure to check out the CrossFit Journal and DIY Strength blog listed on my links.  The journal is one of the best 25$ you can spend on your health, hands down.  Less than a month out from my elusive AF PT Assessment.

A lot of work today on my short and long term goals.

A little goal oriented motivation from Bear Bryant (UA Roll Tide)

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

Cheers,

Crash

Back Squats and a BFT

Made it in today!  I hate going to the gym when its crowded and theres not much space.  Fortunately, due to the lack of folks that like to squat (for whatever reason), the squat rack was open. So I started with back squats:

45# 2x5
95# 1x5
115# 1x4
155# 1x3
185# 1x2
225# 3x5

Its been a few weeks since I've squatted so it was a little harder this time than usual, I still keep making the 5# jumps on the back squat so I can progress in a "linear" fashion.

Moving on...I wanted to throw in some kettlebell work today because its another "tool for the toolbox" and one that I especially like to tinker with.

1.5pd (24kilo) KB Snatch
3x20 (10 per arm)
I want to be able to complete the US Secret Service Snatch Test at some point in time. (AMRAP 24k snatches in 10 min), so I'll keep working these movements into my workouts as necessary.  The KB Turkish Get Up is another goat of mine that I need to work out.

Finished it off with 20 tire flips out by the softball field.  Still working on the actual weight of the tire but it looks to be in the vicinity of 700#..