Friday, 02.01.13: Daily WOD

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Complete for time:

30 Ground to Overhead - 135 lbs Sandbag

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Steve Bidwell

Zach Even-Esh Sand Bag Challenge

65 Comments:

1. I don't have access to a 135lb sand bag let alone any sandbag, so I'm assuming a 135lb barbell and weights is the best sub? Yes no maybe, suggestions?
Thanks in advance!
Comment by OG — January 31, 2013 at 4:05pm
2. I don't have a real sandbag either or one I can really get to tomorrow. I was just going to use an old backpack and load it up with as much weight as I can and go at it. Last time I did that it broke though.
Comment by Craftman — January 31, 2013 at 4:19pm
3. Good idea with the backpack or bag but I feel as if that will be difficult to snatch or power clean, good thinking though I'd never would've thought of that lol
Comment by OG — January 31, 2013 at 4:25pm
4. I didn't have a sandbag and always used a barbell as a sub. Then I bought a sandbag and did the same workouts. It is a completely different experience using a sandbag. A truely horrible, evil, punishing experience. I highly recommend getting a sandbag. You wouldn't want to miss out.
Comment by RyanB — January 31, 2013 at 4:29pm
5. @RyanB what makes it more difficult and how much does one cost? I'm not doubting or arguing but if its the same weight what's the difference? Just curious...
Comment by OG — January 31, 2013 at 4:36pm
6. OG - it's the feel. Sandbags lack that solid infrastructure of a barbell. Rigidity goes a long way in making things easy to move. Why do you think wrestlers are so strong? Ever try carrying a drunk buddy home?
Comment by Ingo B — January 31, 2013 at 4:46pm
7. @RyanB like craftman said with the idea of the backpack and weights is that better and or closer to the same thing as a sandbag?
Comment by OG — January 31, 2013 at 4:52pm
8. I'm rooting for ZEE (the dothraki warrior?) on this one...Jersey is calling your name, John.

Comment by CaseyH — January 31, 2013 at 5:08pm
9. Is the idea of the sandbag in this DWOD to utilize awkward strength? Would 30 heavy tire flips for time or 30 atlas stones be better than C&J a barbell?
Comment by USC_Joe 195/6'0"/22/M — January 31, 2013 at 5:24pm
10. Hey guys,
Looked all over and did not see this info, but fear not I have given myself some preemptive dick punches just to lessen the blow later. Been doing the program for about 8 months pretty religiously and as written. Failed and reset on all lifts for what will be the third time. Pushed past my limits and added a little bit each time, but I think its about done for me. Switching to Collegiate Monday. For those that have made the switch, would you reccommend taking a few days to find my 1,3,5RM's on the most common lifts, or just dive in and start the CSWOD, finding my RM's as they come up? I am thinking the latter is more efficent. What do you guys think?
Comment by Bob W — January 31, 2013 at 5:27pm
11. I definitely want a piece of this action, and am officially calling out Shane P, Abell, judas ,and big Josh!!! To friendly wager!! Loved the video, over head or not?
Comment by Jaybird — January 31, 2013 at 5:50pm
12. Go Fuck Yourself Burd!
Comment by Judass — January 31, 2013 at 5:57pm
13. I done sandbag to shoulder with 90# before and I don't know if my backpack will hold 135#. Last we had sandbag cleans with 135# I used an old duffle bag and two reps in and the damn thing split with the weight plates going everywhere! ALso the video just has the guys shouldering the sandbag. Are we to shoulder it then press it overhead for it to count as a rep?
Comment by Craftman — January 31, 2013 at 6:16pm
14. Best sub I've seen for the sandbag work is a kb in each hand. Go with 2 pds if you have them. If not, use dbs? OG- is the weight distribution that makes a difference. A sandbag and a barbell are nothing even close to being the same.

Related, I have a 60# sandbag from Rogue. I've seen some posts for DIY sandbags, but if anyone has a good link or suggestion, I'd appreciate seeing it.
Comment by TRuss — January 31, 2013 at 6:31pm
15. If anyone has had a mild injury or sickness/time issues and had to take a week off, do you usually come back at the weight you did during the week before you took off? Or the add 5/2.5/10 as per the progression as if you are just doing the next week? Or maybe even less than the week before?
Comment by Jacklax — January 31, 2013 at 8:44pm
16. I think ima go with the kettlebell idea now. I was gone just do clean and presses with a barbell but for more awkward strength ill use the kb's instead I think.

Gonna go for 3 sets of 15 on the max pull ups can't wait
Comment by wardog — January 31, 2013 at 8:51pm
17. Does anyone have suggestions to overcome a hamstring pull from sprints? Pulled my left hamstring, it feels like the uper part near my butt, and want to recover asap.
Comment by Andy Ciren — February 1, 2013 at 12:56am
18. @andy http://talktomejohnnie.com/training/pulled-hamstring

Comment by RyanB — February 1, 2013 at 1:13am
19. @Jacklax: I recently had the same issue. I kept with the normal progression and made all my reps in squat, press and clean. Missed one rep on last set of bench and one dead lift rep. I say just add te weight and see what you get.
Comment by KellyG — February 1, 2013 at 3:15am
20. For a DIY sandbag for a reasonable price, get this bag and a roll of duct tape:

http://www.amazon.com/Uncle-Mikes-Enforcement-26-Inch-12-Inch/dp/B000MF4GL2/ref=sr_1_1?ie=UTF8&qid=1359722258&sr=8-1&keywords=uncle+mike%27s+duffel

Fill it with dirt or sand. I used sandbags and made 25 lb sub-bags and wrapped them in tape for durability. The bag will fit 5 of those bags for 125 lb. Total cost: under 30 bucks. Using the bags handles is a little awkward, I'm short so it's more of a hang clean position. I made my own duct tape handles that are a little closer to the bag.
Comment by Mike — February 1, 2013 at 4:40am
21. Well this is my first time back to CFFB in a while. I was doing The Outlaw Way for while which is a great program. But I need to pack on weight and power. This much weight with this much volume smoked me. It's great to be back!
Comment by Curtis — February 1, 2013 at 4:51am
22. I think I'm going to get that duffel Mike posted, thanks man. If you're going to do it, wrap it in some garbage bags then duck tape it to water proof it a bit. Makes a difference.

CSWOD: still working my shoulder, did 95# OHS for 3x5
Chin ups w/ 25# for 20, 15, 10

DWOD:
Subbed 135# bar clean and press for 40 reps in just under 8 min. Sucked but I don't think it was anywhere close to how a sandbag would feel.
Comment by IX F.K.S. — February 1, 2013 at 5:45am
23. I like the KB idea sub.
In the past for Sandbags what I've done is go to homedepot and bought sandbox sand bags (http://reviews.homedepot.com/1999/202007298/50-lb-play-sand-reviews/reviews.htm) they are 50# each; ~$2.50/bag. Then I just duck tape the shit out of them each individually and then together. You can also toss them in a duffle bag (think Army/navy bag) and toss a little duck tape around that as well. hard as hell to pick up. if you use 3 you'd be scaling up to 150....so keep that in mind.

Comment by Steven Platek — February 1, 2013 at 5:46am
24. ASWOD: Power cleans 5x3@185, had to reset to correct form.
Chin ups: 25, 20, 10
DWOD: Just did 30 ground to overheads with 135 on the bar, don't have a sandbag anywhere near that heavy and didn't feel like being creative, 9:46
Comment by Ryan G — February 1, 2013 at 5:48am
25. @JackLax,
When I was on the Amateur/Linear Progression there was a few times I missed a solid week. I just performed the last successful weight I lifted for the reps. If you miss more than a week, you may need to consider a reset. This was info I gathered from Uncle Rippetoe. If you're injured/sick, take time to heal. Unless you get paid to train...
Comment by LDuBois — February 1, 2013 at 5:58am
26. CSWOD
- PS+OHS 1RM@165. Ties PR for PS, and much cleaner than last time. Big pause in hole in OHS since this is 70# off my 1RM.
- Chins 7, 8, 7@135.
DWOD
- 10:57 at 130#. Figured out technique after 7-8, went faster afterwards.

Add me to the "buy bags of sand, duct tape them, throw them in a canvas bag from army surplus" camp.
Comment by Shawsie — February 1, 2013 at 6:20am
27. Still taking it easy on the upper body 'cause of a possible bicep tendon problem.
ASWOD
Power Clean 5 x 3 @ 110
Chinup Max Reps x 2 18, 13
Comment by mikeB — February 1, 2013 at 6:35am
28. One of the golds gym locations I go to has a sandbag (except its not sand) made using the exact method shown on this site:

http://www.itstactical.com/fitcom/functional-strength-fitcom/sandbags-unconventional-tools-for-functional-strength/

This does not appear to be hard to do at home. I can vouch for the design since I and dozens of other people have been abusing it for years and it is still in one piece.
Comment by CW — February 1, 2013 at 6:49am
29. @ Everyone looking for Sand Bag
We here at #PAHQ purchased dry bags from our local sporting good store (REI, Sports Authority, etc) and were able to fill with sand... The hefty drybag is durable and can be easily stored.

look into it
Comment by benny_oliver @CFFB — February 1, 2013 at 7:48am
30. Anyone needing ideas for DIY equipment should check out the forums at rosstraining.com (http://rosstraining.com/blog/). Loads of good information there.
Comment by Ferreus — February 1, 2013 at 8:17am
31. Haven't worked out yet, but I followed some of K-Star's sleep tips last night and I slept the best I have in a while. Everyone should try them. It is his 37th video.
Comment by Galfano M/19/205/6' — February 1, 2013 at 8:34am
32. If anyone films their workout, send it over to us! maybe use yousendit.com? info at crossfitfootball.com
Comment by luke - CFFB — February 1, 2013 at 8:50am
33. Hey guys. Has anyone on here ever had to work through a rib injury? Mine are either cracked or bruised. It hurts to do just about anything, especially sneeze or sit up after laying down. Any suggestions on how to rehab it? I've never dealt with this before.
Comment by Mike — February 1, 2013 at 9:07am
34. Magic Pill Seekers strike again. You just can't make this stuff up.

https://www.facebook.com/photo.php?v=4815589541716
Comment by Ingo B — February 1, 2013 at 10:08am
35. ASWOD:
5X3 cleans 232.5
Strict chins 3xmr 11,8,9

DWOD this afternoon or in the morning.
Comment by ChrisF 33/6' 217 — February 1, 2013 at 10:11am
36. ASWOD:
5X3 cleans 232.5
Strict chins 3xmr 11,8,9

DWOD this afternoon or in the morning.
Comment by ChrisF 33/6' 217 — February 1, 2013 at 10:12am
37. 5'11" 181 lbs Male
DWOD with two 40KG Kbells; 8:38
Ouch
Comment by Kelly Campion — February 1, 2013 at 10:51am
38. ASWOD:
PC 5x3 60kg
Strict Chins 13-10-8

DWOD
30 ground to overhead with 50kg barbell: 9,58 mins

Comment by Jack — February 1, 2013 at 10:52am
39. Working on a lot of weaknesses today
CSWOD:
150 1RM Power Snatch to Overhead Squat
-I hate this lift so much but at least I'm consistant.
Weighted Chin ups- 16, 12, 10
DWOD:
A bit of a disaster here, split my backpack open with 105# in it so I grabbed a 135# barbell and did 30 ground to overheads with that. Time was 4:00.
Comment by Craftman — February 1, 2013 at 11:16am
40. Haven't had much energy or drive this week. Powered through most of the week but today feeling extra tired so I did just the dwod with a barbell @ 135.

Total time = 3:35
Comment by Elew 30/5'10"/200 — February 1, 2013 at 11:43am
41. ASWOD
PC-155
Pull-ups 6/4/4 then 6 with toes on box

DWOD
Sandbag unknown weight compared to bumpers probably 75lbs
9:11
Comment by KellyG — February 1, 2013 at 11:57am
42. @ Jaybird

I'm in. Whats the bet? Heavy grace while drinking a 40?
Comment by ABell — February 1, 2013 at 12:23pm
43. CSWOD
No snatches did some tuesday and doing some heavy singles tomorrow
Chin Ups 7, 8, 7
DWOD: 6:40 had to throw leadshots from a weighted vest and (4) 5lbs plates in the bag but was able to get 135lbs. Rough one but liked it

http://www.youtube.com/watch?v=DAqiRwqeYco

CFSB
Comment by Carl C — February 1, 2013 at 12:50pm
44. SWOD:
Power Clean 5x3 100 lbs (very easy, won't get hard till I hit BW probably starting off so light for form)
Chin ups 15, 13, 12 (40 total)

CWOD
30 ground to overhead (clean and press) 75 lbs 5:30
(Decided to just use a barbell since I don't have a sandbag yet)
Comment by wardog — February 1, 2013 at 1:24pm
45. Another suggestion for a sandbag sub: I got a heavy punching bag(150lbs) for 50 bucks on craigslist. I can hang it and strike it or I can use it the same way I would a sandbag. It will never break and its very versatile, which is important for a garage-gymer.
Comment by Matt — February 1, 2013 at 1:25pm
46. Great ideas re: sand bags
SWOD: still nursing shoulder...
PS to OHS did sets of 3 - up to 135

DWOD: used 55# DB. 3 min
Comment by bdc — February 1, 2013 at 1:56pm
47. Still nursing some shoulder stuff so went light on snatches, even though they felt heavy :)

PWR SNATCH+OHS: 75kg
CHINS: like an idiot I did two sets of weight pulls (12, 12), then did the 3 chins: 8, 7, 8

DWOD: done. No time, someone turned off the clock!
I'd never worked with a sandbag before; great grip work.

PWO: whey+water+creatine+multiVit+vitD
Weather: 34, windy
Comment by Steven Platek — February 1, 2013 at 2:10pm
48. Galfano- Good work on the sleeping video but I'm also wondering if anybody has some go-to shoulder MWOD's.
Comment by BrianG — February 1, 2013 at 2:58pm
49. SWOD: PC 163lbs, Pull-ups 12-12-8
DWOD: 135lbs barbell, clean & jerk approx 20 minutes, pretty slow but working on having good form, still recovering from hip flexor strain, some running after 5X200's moderate speed.
5'11, 162lbs, 21

Comment by Raphael Lantinga — February 1, 2013 at 3:25pm
50. The sandbag ideas/posts are great. The link CW posts is a nice step-by-step. Also, on the rosstraining link from Ferrus, some nice step-by-step, especially for a slam ball. Weekend projects, "Home Depot....Maybe Bed, Bath, & Beyond..."
Comment by TRuss — February 1, 2013 at 3:26pm
51. ASWOD:
5x3 power clean at 202.5#.
3 x max pull-ups: 16, 11, 10. Thumb over bar, strict deadhang w/ pause.
100 evil wheels_8:04.
Comment by Caine — February 1, 2013 at 3:28pm
52. 1. Did snatches yesterday so Power Clean & Jerk 1RM@275
2. Weighted Chin-ups @25# 15,12,10
3. My sandbag story: the duffel bag was given to me by our auto tech teacher who was at one point running the biggest service center for American service vehicles in Iraq. Pretty damn cool. Then, I put together homemade Bulgarian sandbags for our football players and wrestlers last year, so those go in and come out to a total weight of 115#... then add a 20# slam ball just to slap you in the face every now and again. 9:57. I look forward to doing more of these because my last 5 were probably the most technically sound of the workout.
Comment by Capps — February 1, 2013 at 3:40pm
53. Cswod power snatch to overhead squat 185
Chins 3,3,3

Dwod
Barbell, 6:30
Comment by Mike J — February 1, 2013 at 4:34pm
54. 30 reps @ 135# sandbag. 4:20
http://youtu.be/zgqOHU3wRDc

395# clean pr
http://youtu.be/PyMqfQNye88

Comment by ABell — February 1, 2013 at 4:53pm
55. CSWOD
Power Snatch 1RM @ 215# (no overhead squat)
Chins 8, 7, 8

DWOD
Subbed a 135# neutral grip bicep curl bar for sand bag. Took 5:11
Comment by EJ — February 1, 2013 at 5:28pm
56. CSWOD: 205 Sn+ OHS; 12/9/8 Chins + 30# vest(2min rest between sets)
DWOD: 155# Bar--3 min

Legs are nice and toasty from yesterday...
Comment by RobW — February 1, 2013 at 5:36pm
57. SWOD:
1RM PS+OHS - 215
Weighted chins -10/9/9

DWOD:
No time
Comment by Tony — February 1, 2013 at 5:58pm
58. Power snatch + oh squat 1RM : 155#
25# supine ring row - 15,10,10

DWOD - 135# bb clean and jerk - 7:33
Comment by Jeff H — February 1, 2013 at 6:36pm
59. SWOD PC 5x3 @ 205. Chin ups 11, 9, 7. DWOD regular grace sharing a barbell, about 5 min, could have certainly been faster.
Comment by CW — February 1, 2013 at 7:03pm
60. Excellent sandbag workout!!! Worked up a great sweat!!!

Rage, rage against the dying of the light!!!
Comment by Bert — February 2, 2013 at 11:57am
61. ASWOD- power clean-235
Chins-20,17,15
My gym doesnt have a sand bag this heavy, but they have strong man logs so 30 ground to OH @ 145-8:35
Comment by jake D — February 2, 2013 at 1:27pm
62. CSWOD: PS+OS 1RM @ 125#
Weighted pull up 25# 12,10,10 (did pull up by mistake)

DWOD: 75# duffle bag 4:44

Comment by Ben R 163#/5'10"/37 — February 2, 2013 at 3:58pm
63. Is it my birthday??? I LOVE me a teabag, I mean sandbag WOD!!!
Comment by Ella — February 2, 2013 at 5:40pm
64. ASWOD
Power Clean 5x3 160# (Old Pr)
Strict Chin-ups
13/9/8
100 Evil Wheels
25/15/15/15/20

Comment by Matt the Celiac 32/170/6'1 — February 2, 2013 at 6:37pm
65. Aswod: 157.5 3 sets . Failed on 4 and 5
Dwod @ 115# untimed
Comment by Vdepal — February 3, 2013 at 3:47am

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