CrossFit Wall Balls

Friday, July 31, 2015

Coach Jeremy

(11AM) 10 of us, 6 guys (Ben, AJ, … and me), 4 girls (Val, Ashley, …, )

Warm Up

“Sally Song” paused air squats, run 100 yards, 3 rounds of 10 lat pull down with medium band attached to rig and PVC and 10 candlestick to pancake.

WOD

5 Rounds for Time of 15 Toes to Bar, 20 Calorie Row, 25 Wallballs (20#).

Jeremy coached this workout to focus on pacing and metabolic efficiency.  When demonstrating toes to bar his goal was to keep legs straight and time the pivot with the kip.  Bending the knees to get the toes to the bar was not encouraged.  On the 20 calorie row, a steady pace was encouraged with a pause after the pull to allow the flywheel to slow down.  Finally on wallballs, we did an exercise going as slow as possible for 5 wallballs and as fast as possible for 5 wallballs.  All out took the time from 12 seconds to 10 seconds and was substantially more taxing.

I had to mod the workout.  I took my toes about halfway up rather than toes to bar and for the wallballs I used 14#.  While I was shooting for 10’, I would argue only 3-4 per round made it, the rest were squarely in the women’s 9’ target band.  I finished in 21:57 with pretty steady pacing (4-5 minutes per round).

Finished with mobility, couch stretch 2 minutes each leg, foam roller, wrist mobility, and some static ring work.  When holding yourself up, I was encouraged not to shrug my shoulders and try to point my wrists forward.  When holding yourself at the bottom, have biceps touch the ring or shoulders below elbow.