Archive for the railroad Category

I’ve been working on the railroad…

Posted in railroad with tags on September 14, 2011 by coughingsparks

Another surprise trip to the gym today, short for time at about five o’clock in the evening. I didn’t feel like doing Tabatas, which was the CFI prescription today. I want to move weight for metcon until I start getting stronger. I wanted a long metcon, because I just really wanted some good cardio. So, I went to UA and availed myself of what they had to offer and here is what I came up with (I’m going to call it the Railroad):

Five rounds for time:

-Farmer’s Carry 35# KB (in each hand, duh) the length of UA (and that is far, as they have 25,000 square feet)
-10/10/10/10 Sledge hammer on the big tire (ten on the right, ten on the left x2)
-20 KB swings 35#
-10 Box jumps on the big tire

I got 20:48 and the box jumps were a breakthrough because I think that it’s 18 inches, although I would have to measure, which is way higher than I normally jump, which is why I only did 10. This metcon is great; I really like it, just feels like working hard.

I finished up with 3-3-3-3-3 or thereabouts GHD sit-ups. I don’t go back all the way but I’m trying to do it as suggested by the Man himself, Greg Glassman, with legs bent on the way down and then snap them straight on the way up:

As he says in the video, this is a great hip exercise, even if you don’t go down all the way. Unrelated, but of importance, I discovered that UA has a sled. It’s made out of wood so it won’t damage the linoleum floor, which I think is brilliant because that means you can use it in the winter. Some guy was hauling at least 175 across that long, long floor. It looked like fun.