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FIELD STRONG: 2014-05-03

For Saturday’s work, we have 3 options. Behind door number one, we have everyone's most hated girl, Fran. Except this time, she decided to bring her sandbag to the party, so we can calling it Sand-Fran. Behind door two, is our active recovery day with 60 mins of activity. And door three holds our SPP training day. If you need to hammer a skill, focus on it.

And our drink of the week comes from Luke Summers, aka The Dude. Luke is a big Big Lebowski fan and has a soft spot for White Russians.

The Big Lebowski


1.5 oz Vodka
3/4 oz Kahlua
1-2 oz Whole Milk from Pasture Raised Cow


Take a high ball glass and add ice. Pour vodka over ice, add kahlua and add whole milk to taste.


Take 10 minutes to address anything that needs attention; we have endless prep and iso-stability movements and variations, so pick a few and do them for 10 minutes.

2-3 x

Ninja Roll Up to Vertical Jump – 3 reps
Lunge Jumps with Switch – 6 reps (2 RT/ 2 LT)
Ninja Roll Up to Vertical Jump – 3 reps
90 Degree Lunge Jump with Switch 8 reps (4 LT/4 RT) Single Leg Ninja Roll Up to Lunge Jump – 6 reps (3 RT/ 3 LT)
See Saw Walk to Burpee – 5 reps

The warm up from last Saturday was fun, so we are going to repeat. Work on the NRU and take you time to execute the burpees flawlessly.



21, 15 9 reps of:

Thrusters with 135 lb sandbag
Pull Ups

This is taking a classic CrossFit workout to the limit, but you guys are prepared. Time to put some work in and challenge that posture and position with an awkward piece of equipment.


- 60 minutes – Bike/Walk/Row/Swim, or any combination of the two, for 60 minutes @ easy/moderate pace. I find wearing a HR monitor makes this much easier to understand what easy to moderate pace is. For this option, shoot for a heart rate of 65-75%.


- SPP Training

Time to train for your ruck run, obstacle course, long swim, adventure race or PT test. Report back on what you on what you did and lets get after it. Once you are done head to the store and grab some whole milk for The Big Lewboski.

Be well.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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Posted in Cycle 2, Field Strong | 18 Comments

18 Responses to FIELD STRONG: 2014-05-03

  1. @john, @ingo b, I was thinking of doing Kalsu since I won’t have my sand bag this weekend… never done it, saw it on CFFB, and the jarhead in me doesn’t like to pass up a Hero WOD

    • That sounds about right. I need Cali to do Sand-Fran so we could find a women’s weight.

      I would have said 65-80 lbs would work.

      Give me some feedback.

  2. @William, I did Kalsu last weekend with two 2 pood kettlebells. Total smokehouse, I love that workout

  3. 4 Mile rucksack run with 48# ruck plus a dog who needs to work on her cardio. Ranger School by Fall.

  4. Used the only sandbag we have (106#). 13:39 with kipping pull-ups (UB). Holy 3 lbs 2 ounce baby Jesus.

  5. Warmed up with Jump Rope, 20 minutes
    Ninja Rolls as Rx’d

    I was in a park this morning, so no pull up access. I decided to be a S.O.B. and try Kalsu with the 135lbs bag……

    4-5 reps per minute, until around 20 minutes when I had to do a 1/4 mile sprint to the nearest porta-john. I guess you can count that as a penalty, but I made it to the porta-john and back without any “accidents” haha.

    Finished up Kalsu, total time around 28 minutes. What a terribly awesome workout. Minus the penalty, coulda done without that.

  6. Warm Up: as RX 2x

    Sand-Fran w/ 40kg sandbag in 7’31.. That was hard..

  7. Make-up mash-up Saturday:

    PCs: worked up to 4×1@165. These felt good and may be the most I’ve cleaned post-surgery.

    No go on vertical pulls for another week so 3×15 kb row each arm @ 2 pd.

    Chest elevated push-ups- 4×50

    Hill sprints

    Finally looking like Spring time in OK. Nice morning out.

  8. Wu as rx’d

    Tried to do fran (be no access to sandbag) but 4-5 reps in my wrists started to kill. I only have this happen when I do exercises where I go oh then bring it back to a rack position. The easy up is OK, but bringing it back is what ducks. So I did 21-15-9 of bench, front squats and pull ups all with 135# around 13 min to complete

  9. Option 2. Camping with my son and some hiking. Feel bad I missed sand Fran.

  10. Graduated with Masters yesterday
    Catching up on some of the stuff I’ve missed
    quick warmup
    power cleans 150 3X3
    pullups 4X7
    plank holds

  11. Warmup as Rx’D
    Finally got those single leg ninja rolls
    Went with 95 lb bb Fran
    3:49 (PR)

  12. Mex

    I have to say the thrusters were a bit humbling. Damn man.

  13. Sand Fran… I’d be ok with never doing that again.

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