Friday, January 21, 2011

Best Workout Ever?

WOD 1 – in the morning…

Superset the following, resting as needed between rounds

Floor Press 6, 6, 6, 6, 6

Pullup 10, 10, 10, 10, 10

Same protocol as above

Bent Row 6, 6, 6, 6

Ring Dip 10, 10, 10, 10

WOD 2 – in the afternoon…

20 minute AMRAP:

80 ft hill ascent & repel

150 meter run

10 sandbag thrusters (100 lb)

20 sledge hammer swings (16 lb)

Got up feeling STRONG today. My pressing sets were at 220, 231, 242, 253, and 264 lb respectively, only tallying 4 reps on my 5th set. The rowing sets went 154, 165, 176, and 187 lb, getting 6 on each. In retrospect the pullups and dips should have been sets of 15 instead of 10.

The afternoon WOD was one for the books. The weather was incredible to start, which isn’t typical in mid-January. We had 60 degree warmth, almost no breeze, and crystal clear blue skies. John, Sarah, and Justin met me over at the Aquatic Center and we shared the burden moving all the materials across the bridge and into position along the American River Bike trail. I expected the workout to be most taxing on my lungs, which wasn’t exactly wrong. We were all out of breath immediately. But I didn’t expect my arms to start giving out so badly. By the second time up the rope it literally felt like I was having to swing them from my hips to the grip position in order to take the next step. The 16 lb sledge certainly had a lot to do with this, but I also think that going hand over hand for 80 feet, even if it isn’t straight up, is just something we don’t do that often. Anyways, 20 minutes felt like forever and John and I both finished just over 5 full rounds with Sarah coming right behind. I can’t put into words how much fun this was. Hopefully the video link below will do a better job.


  1. Hey Blair, definitely goes as one of the best workouts. Do you use fillers for the sand bags or heavy duty bags to hold the sand ?

  2. Before a workout I take DynaPep, it's an energy shot that gives me a huge amount of power. I found this coupon code 10MAR11 that I used at