Archive for Wall Ball

Tuesday 081111

Posted in Box Jump, Burpee, Fight Gone Bad, Push Press, Sumo Deadlift HP, Wall Ball, WOD Entries with tags , , , , , on November 12, 2008 by joeyfit

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ok, we missed this workout last night due to a little bug that was going around. We all seem better today, so we’re going to make it up tonight.

We don’t have a row machine, so we have decided to substitute burpees, yes, burpees. I’m sadistic that way.

So it went pretty well I thought, until I looked at other peoples scores… sheesh… makes me feel like I didn’t do anything. But by half way through the 3rd round I was sweating profusely and had puddles at each station. So it was a hard met-con workout, even if we did score low.

This is my new favorite workout.

Total Points: 185

This is just belows Brad’s previous PR… Have a feeling he’s going to break 200… But NO PRESSURE BRAD!!

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Medicine Ball!!

Posted in Garage Gym with tags , , , on October 23, 2008 by joeyfit

I tried to make my own medicine ball.¬† I had a bunch of old basketballs that the kids had long ago abandoned, so using the instructions from a CF article, I bought a bag of sand and a roll of duct tape to make my own ball. Now sand only comes in 50lbs bags and since I don’t have a scale, I couldn’t accurately measure the weight of the sand going in the ball. But hey, 50lbs of sand divided in half is 25lbs, so not quite half the bag should be 20lbs, right? Well, apparently not. My wife said there was no way it only weighed 20lbs, more like 30lbs.

So every time someone came over, it was obligatory to have them judge the weight of the ball and the consensus was almost unanimous. The ball weighed between 25-30lbs. Perhaps that’s why my wall-ball shots have been so difficult.

Anyway, I decided rather than try to remake the ball again (The duct tape pattern I came up with was awesome!), I just decided to buy one. It’s much “prettier” than my duct tape ball… but not nearly as much character.