Thursday, February 17, 2011

Slamming Ropes

Workout of the Day

WOD 1 – in the morning…


Pistols 10, 10, 10

Hollow Rocks 3 x 30 seconds

L sits w/ 3” elevation 4 x 20 seconds w/1 minute break

Kipping pullups 20, 20, 20

WOD 2 – in the afternoon…


Single leg DB deadlifts 5, 5, 5, 5, 5

Strict Press 5, 5, 5, 20

Glute ham raise 10, 10, 10

Close grip bench 10, 10, 10

WOD 3 – in the evening…

5 minute AMRAP

5 deadlift (315#)

20 rope slams

Great day of training today. Had to alter the afternoon session a little to avoid doubling-up on the conventional deadlifts in the evening, but I actually liked the single leg variation for a change. All it took were 75# dumbbells to tear up my posterior chain and throw me off balance. I fully expect to feel them tomorrow.

The evening WOD was extremely intense and completely exhausting. 5 minutes of all out effort combined with a couple of total body movements and I was laid out. The first few rounds went quick but the deadlifts got heavy just as fast. By the 4th round I was completely sucking gas. Wound up getting through 5 rounds before the time ran out. Check out the video below.


  1. Way to beast it man. I think I'm going to have to pull the rope out and try this one.

  2. Dig it. Rope slams look heinous.

  3. never tried rope slams; going to! It looks brutally fun.

    Looks like you are missing some hip extension in those slams. Is that a factor of the movement or just failing to get as much extension as possible? Just curious about it and what you were feeling, besides being torched.


  4. not sure if you ever check their site or not but your recent efforts are similar in nature to what is and has been done at in the same way it appears solista and turbo j do, i believe austere programming mixed with strength and olympic lifting along with a regular dose of high speed metcon is the key to all around physical preparedness and capability. if you're at all like me it's this added level of creativity and ingenuity that keeps me interested in training and programming my next challenge. keep it up blair, this is good stuff.

  5. Blair- I'm still enjoying the blog and I am interested to read your reflections on the triples-one day off programming.

    I met a former client of yours, Bob Vastine, a few weeks ago at Kalorama -- great guy. He has volunteered to help me with technical flaws in my deadlift and bench press.

    I look forward to reading your future posts. A few of the Kalorama trainers have told me, "We used to have a guy like you working at this gym. He was a former trainer, Blair Morrison." I consider any comparison to you to be a great compliment.


  6. @james, the lack of hip extension early on was just a factor of my arms being fresh enough to raise the ropes above my head without it. by the end this was not the case. i needed every bit of hip extension to make the required height
    @richard, glad you got to meet bob. hes a great friend and has a lot to offer you so you're lucky. as far as my reflections on the triples-one day off, after 3 weeks of it the results are astounding. My strength numbers have all gone up dramatically and my general mental state is much improved. I will post more extensively on this sometime next week, but right off the bat the signs are overwhelmingly positive