Tag: Wall Ball

Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.

Great Partner Chipper

Conditioning

Partner Chipper

  • 40 Burpee Box Get Overs (42”)
  • 100 Wall Balls (20#, 10′)
  • 10 Sled Drag (128′, 25 + 100/55#)
  • 100 Wall Balls
  • 40 Burpee Box Get Overs

Went split the burpees 6 for me and 4 for B since we were using the same height. Then we each did 30-20 wall balls to do some larger sets. For the sled drag we did 2 trips each, 2 trips each, and then 1. Split up the wall balls and burpees the same on the way back. Finished in 26:26

Midline

4 Rounds

  • 1:00 Sandbag Hold (100#)
  • 10 Strict T2B
  • 30s Rest

When this started I was worried it was going to be terrible, but it was actually really good. I used an old pair of grips and split the T2B 7-3 each round. Finished in 8:48.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Romanian Deadlifts (45#)
  • 5 Romanian Deadlifts (95#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
  • 20 Banded Adductor (L, purple)
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
  • 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

  • 10 RDLs (2×125, 2×145#)
  • 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

  • 15 Wall Balls (20#, 10′)
  • 1 Legless Rope Climb (12′)
  • 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

  • 12 Windshield Wipers (40# DB)
  • 12 Tuck-ups
  • 36 Russian Twists
  • 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

All Balls

I think I woke up with pink eye. Mowed the lawn this morning and ran some errands before heading to the track at 10am.

Warm-up

  • 800m Run

Speed

E5M – 4 Sets

  • 400m Run

My plan was to get a feel in the first one, go for it in the second, and then hold on for the third and fourth. My times were 1:23, 1:07, 1:21, and 1:21. Not really happy with the 1:07 considering I ran a 1:02 in 2016, but I was doing a running program back then too. 🤷🏻‍♂️ Walked a lap to cool down a little.

Conditioning

20:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 MB V-ups (20#)
  • 10 MB Push-ups
  • 15 Ball Slams (30#)

I was not feeling this one from the start. Was being very cautious with my back on the ball slams after feeling tightness during the sprints. Picked up the pace in the last 2.5 rounds and finally started catching the slams on the bounce for the final round. Finished with exactly 8 rounds.

Now it’s time to install flooring in the new office.

About 8 Months Without Wall Balls

I “slept in” this morning, so got more sleep than I have been. My ass is sore from the weighted plyo lunges. We went to the track an hour earlier than normal, at 9am, to beat some of the heat.

Warm-up

Did 400 meters with various things to loosen up like walking backwards, high knees, butt kicks, side shuffles, etc.

Conditioning

30:00 AMRAP

  • 500m Run
  • 25 Wall Balls (20#, 10′)
  • 100m Weighted Run (20#)
  • 50 Lateral Hops

I hadn’t done a wall ball since November! I did every set unbroken though, so it wasn’t an issue and felt really good. Got through five rounds, the run, wall balls, and 50 meters running with the medicine ball.

10 Sets

  • 100m Walk
  • 100m Sprint

Five laps around the track, walking the curves and sprinting the straights. That was a good session. You don’t need fancy equipment to get in a good workout.

Now I have a full day to work on some projects!

Back From Miami

Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.

Warm-up

  • 2:00 Assault Bike (22 cals)
  • 2 Rounds
    • 10 PVC Passes
    • 10 Good Mornings
    • 10 Air Squats
    • 5 HR Push-ups
  • 5 Power Snatches (45#)

Weightlifting / Conditioning

E2M – 8 Rounds

  • 200m Row
  • 2 Power Snatches

Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.

Conditioning

  • 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
  • 10 Wall Balls (20#, 10′)
  • 50 Double Unders

The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.

Max Chins

Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.

Year of the Engine – Time Trial

20:00 Airdyne

Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.

Went to the gym at 4pm

Warm-up

  • 2:00 Echo Bike (25 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 10 Good Mornings (45#)
    • 5 Ring Rows
    • 10 Air Squats

Strength

5 Sets

  • MAX Strict Chin-ups
  • 10 DB Bench Press (60#)
  • 2:00 Rest

Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.

Conditioning

  • 60 cal Row
  • 30 T2B
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (185#)
  • 5 Muscle-ups
  • 10 Deadlifts
  • 20 Wall Balls
  • 30 T2B
  • 60 cal Row

I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.

20.5

On Wednesday night my hands were aching from gripping that damn Zeus rope! Rest day yesterday. At the gym for 4pm, but I didn’t end up going until 5:20.

Warm-up

Not the greatest warm-up to be honest. I didn’t end up going until the 4th heat, so any of the warming up I had done was out the window by then. 🤷🏻‍♂️

CrossFit Games Open Workout 20.5

Partition the reps and movements any way you want – 20:00 time cap

  • 40 Muscle-ups
  • 80 cal Row
  • 120 Wall Balls (20#, 10′)

So easy to overthink this workout, which I was doing all night and morning. I had about five different plans before I finally decided on:

  • 2 rounds of 4 MU + 12 WB
  • 8 rounds of 2-2 MU + 12 WB
  • 80 calories

Rowing is my strength so it seemed like a good idea to save it for when I was tired. It also eliminates all of the transitions in and out of the rower. This strategy had similarities with how I did the 150 WB + 75 T2B workout last month. That workout took me 10:52, so with the lower reps and higher skilled MU, I’d be thrilled heading to the rower anywhere close to that time.

At the gym I decided I’d only do 4 unbroken muscle-ups for the first round. I ended up doing 4 MU + 12 WB and then 4 rounds of 2-2 MU + 12 WB. Was at 5:50 there and dying, so I jumped on the rower for 10 cals because I needed rest! Then 2-2-12-10. Then 3 rounds of 2-12-2-10 and a 2-12-2 before finishing on the rower. The muscle-ups were much easier after the rower compared to after the wall balls. I was having a hard time pulling 1,000 cal/hr through those first 50 calories, which is never a hard pace for me. I was able to pick up the pace to get the final 30 calories done in about 90 seconds. Time of 18:57. I went to a dark place in the last couple of minutes on that one and it took a long time to get up off the ground. My mid-back was pretty tight almost immediately after.

If I ever do this workout again (no redo) I think I’ll try 8 rounds of 3-15-2-10 which was my original plan last night. Casey used it and finished in 17:17. Or 2 rounds of 2-2-12 while fresh and then 8 rounds of 2-12-2-10 might work well. Or 4-4 Muscle-ups and then 8 Rounds of 2-15-2-10 with the idea being to get 10 muscle-ups knockout out while fresh. I think I was placing too much emphasis on the rower, which isn’t going to “win” this workout and can be used as recovery while still accumulating reps.

I’m going to keep coming back and updating this post with other good strategy ideas that could work for me.

  • 4-4 MU, 12x 10 WB + 2 MU, 4x 15 cal + 2 MU, 20 cal
  • 4-4 MU, 8x 2 MU + 10 WB + 2 MU + 10 cal, 40 WB

  • 4 Cycles of 5x 2MU + 6 WB, then 20 cal

 

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.

Warm-up

3 Sets

  • 8 cal Echo Bike
  • 15 Reverse Hypers (50#)

I also did 5 strict pull-ups.

Accessory

5 Sets

  • 5 Weighted Pull-ups (30#)
  • 10/10 Kroc Rows (53# KB)

Conditioning

  • 3 Rounds
    • 10 Strict HSPU
    • 20 MB Walking Lunges (20#)
  • 3 Rounds
    • 10 MB Crossover Push-ups
    • 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.

Midline

6:00 EMOM

  • 15 Hollow Rocks
  • 10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

  • Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.

Got 1,045 calories and 22.14 km.

40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37

Conditioning

2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.