Quick note about Friday’s WOD. I went to the 9:00 am class at the gym for one last workout with my peeps before the start of Christmas break.

I knew it would be about 26 days before I make it back to CrossFit Asheville (I’ll be back for the 6:00 am class on January 12th, or maybe even the 5:30 am class on January 11th). For my last class I hoped for something tough that would leave me with a good memory. And I got it.

Strength: Split Jerk

First, for strength, heavy 2s of Split Jerk training, alternate legs.

Result: Split Jerk: 45 x 2 / 65 x 2 x 2 / 85 x 2 x 2 / 95 x 2 / 115 x 2 x 2 / 125 x 2 x 2. Volume: 1,840.

WOD: Sandbag Mayhem

Then, for the WOD, some serious sandbagging.

The WOD itself is kinda difficult to describe, but can still be easily summed up as a total of 110 reps of Sandbag Hang Power Cleans and 110 reps of Sandbag Back Squats (with a 75 lb sandbag).

These are completed in two stages: a reps on the minute ascending ladder for the first nine minutes, with a minute rest in the middle, and then on a “for time” descending ladder: 1/1, 2/2, etc., to round 10/10, and then back down 10/10, 9/9 etc.

So, results: 18:40, round 10 completed, 75 lb sandbag which is an incredible volume of 8,250 lbs each of both HPCs and Back Squats. Can you day DOMS?

Not a bad week for a post-competition “cool down.” Three sessions, including a light day of some basic movement, a strength day, and some bone crushing volume too.

Let me know what you think...