Something I’ve wanted to do for a little while now is start using the heavier sandbag for WODs again. I did well with the rep one I had until the fillers kept opening and making a mess. it had gotten to the point where I had to reload them after every WOD. I had gotten a new Brute Force one for my birthday and we’d never had any problems with the smaller one of theirs that we’d had for a year or so.
This day was one of those days. I decided to get off my lazy ass and do a WOD. Enough of the excuses of being tired or hot or what ever else I could come up with. I’ve been wanting to do this week’s sandbag WOD but didn’t get around to it do to being so run down the past few days. The WOD consisted of 21 lungesters and then 21 sandbag power clean and toss over the box, rest a minute than 2 rounds of 15 of each.
I was thinking about passing on today’s WOD being tired an it being once again hot but I gave the single shoulder squats a shot and they didn’t feel too bad. The squats were one shoulder sandbag squats. They felt a little awkward with the weight being on one side but there was no reason not to do it or go with a heavier sandbag. The WOD was 3 rounds of row 750 meters and 50 single shoulder squats with the sandbag.
Today’s WOD (well technically Thursdays' we did it early) was one that I knew I’d be slower at and knew was the perfect opportunity to try one with 100 pound sandbag. It was only an AMRAP of 5 sandbag over the shoulders and 20 unweighted step-ups. I knew going into it the step-ups were going to slow me down. That’s a visual thing. While I can become somewhat faster at them and have already improved I know I will always be limited by having to “feel” whether I have solid footing on the box.
I’ve been wanting to throw these in someplace for a while now but much of the spring the weather has just been pretty uncooperative for outside stuff. If the weather’s been cooperative at all we’ve chosen to do a street parking programmed WOD together. Today Molly had to do a different one and I we wanted to do the programmed one together outside on a different day so I’m holding off on that.
I didn’t sleep all that well last night. I fell asleep easily then less than an hour later I was awake. Eventually I grabbed my tablet and went downstairs. I guess it was midnight or 1:00. It was just a bit too warm in here and I’m in no way used to the summer like temperatures. Fire pit smoke didn’t help matters. This morning I was to do squats, bench press, good mornings and pull ups.
I woke up this morning feeling pretty good so I decided I would do my twenty rep front squats today and if I felt up to a WOD I’d to tomorrows. The front squats went really well for me at 140 pounds. Between the weight increasing and me obviously getting some practice in again my front rack position is greatly improving. Several years ago I managed to get the mobility to do front squats and hold a good front rack position with a full grip on the bar and that greatly improved my confidence in heavier weights and and just felt more stable in general.
I won’t deny it in anyway at all. My lifts this morning were all relatively heavy. They all felt soul crushingly heavy, squats at 245, strict presses at 125 and dead lifts at 275. I got through them, they all felt slow and grindy but my video shows they were all pretty fast and good form so I got through them. I think one of the bigger factors in everything feeling so heavy today was ding a WOD with 200 lunges and 100 push ups in it yesterday.
First things first I woke up this morning not feeling all that well rested. I felt like I slept well and don’t remember waking up at all last night. I just felt like I didn’t sleep enough. In spite of feeling tired and lazy today I did my lifting this morning and while I felt like my ass was dragging I got through everything. The back squats are starting to feel heavyish again as I’m up 240 pounds.
We were originally going to do this WOD yesterday together but Molly got home from work too late to do one so we waited until today. Going into the WOD I knew I would be at least slightly slower than I would typically be in a sandbag WOD using a different filling material than the sand I am used to and probably a slightly different weight. The sand had leaked so many times I surely lost some over time and didn’t keep reweighing it but I know the currently pea gravl filled one is 53 pounds.
I don’t even try to make it a secret that I just love using the sandbag and doing WODs with it. I find it to be a really versatile addition to our fitness stuff. It doesn’t take up much space and it’s easy to take outside and we plan on taking them to the park sometime. The one disappointment with the rep fitness one is the filler bags have on several occasions opened up and either made a bit of a mess on the garage door or dust in the face cutting a workout short.
My girlfriend came up with a great idea last night. Her idea was to do an EMOM with a heavier sandbag than usual. I’ve been using 50 pounds in WODS for a while and it’s a bit too light but I haven’t wanted to over do it and push it too hard with the second filler. Turns out with the second Filler it makes the total weight 90 pounds. I was originally going to do the EMOM with ground to overhead but that just wasn’t feeling quite right.
I’ve really enjoyed using the sandbag in wods when it’s an option. I feel it’s very close to real life situations. Either way I’ve been using just the 50 pound filler in our brute for sand bag to practice with it and get used to it. This week I’ve done two WODS with both the 50 and 25 pound fillers and honestly it still felt pretty light to me. Of course it’s more draining than the 50 pounds but certainly a usable weight.