3 Rounds for time of:
800M Run
40 Double-Unders
20 Kettlebell Swings (1.5/1 pood)
This time last year… we had a pic of setup positions on the platforms in the old room.
Wallball Tips
-Zack Otte
Wall balls suck and will always suck, but I’ve been playing around with some techniques to help them suck a little less, for me anyway. So here are the couple of things I’ve done:
1. The biggest issue with wall ball for most, me included, is the neck position of looking up at the target the whole time. I would suggest that there’s never a reason to be looking up at the target while the ball is in your hands, the target is always in the same place and the potential threat has already been neutralized until you toss the med ball back into the air of course. Just doing this helped out a lot with my tolerance level of wb’s.
2. Rather than catch the ball with my elbows out, I have been working on catching the ball with my elbows inside my hands. It feels (and looks) a little strange, but it really helped me out. This is the same position we teach for any other overhead pressing movement, why not wall balls. Elbows out sets you up nicely for a chest pass in basketball, so tossing the ball with very little trajectory or launch angle, not straight up. On the other hand, by being in the same position as we press directly overhead, it gives me a little more latitude to incorporate my next thought.
3. In order to further reduce the craning of my neck, I just stepped further away from the wall. I used to be fixed in on being as close to the wall as possible, not sure why now. How far have I stepped away? When I was first messing around with this I grabbed a really light med ball and stepped up to the wall. I did some power wall ball and kept moving away from the wall until I could hit the 10ft target without either over extending at my lower back (standing bench press) or craning my neck. This self-test is probably the best way to go. It’s a slightly further shot, but a slightly further shot from a much more comfortable position. I keep my head neutral as much as possible, only peaking up to see the catch/shot. Since I’m not within inches of wall my sight radius is much larger so I don’t have to move head and crank my neck back to see up.
There is an mwod that discusses the neck positioning thoughts that spurred my thinking (episode 53 around the 4:00 mark to around 5:30). As far as the specific technique of keeping the ball overhead noted in this video , it wasn’t comfortable for me, but would be something else to give a try. I know in my classes, ChrisS uses this technique well.
I don’t know which picture is better.. Rich in the tutu or one of the Otte’s with what appears to be beer in front of them
I was just going to post that Saturday’s pics are now on Flickr :o) Thank you for selecting one of my most favorite pics from the day!
Alison, Thank you for all the great pics to choose from. Almost like I should have bought that lens for you.
As for the Otte’s, all that old school talk, I pulled one from the archives. This one’s from the bowling social. We definitely need to do one of those again!
Who’s that guy in the tutu? He’s HOT!!!!!!
Whatever happened to this guy?
http://www.youtube.com/watch?v=dSib1iRRSPM&list=UUMjTHXx1qvwkhLY_ih2cxMA&index=64&feature=plcp
Rich, ladies never bend over in a public setting to show what’s under their tutu…
Mondvol paleo meals are for sale in the large CFC refrigerator (upstairs loft area). If you purchase a meal from the refrigerator, please leave your cash in the Mondvol envelope taped to the front of the fridge. Thanks! This week’s entrees are:
Coconut Chicken ($12) – Boneless chicken breast coated in a coconut flour/shredded coconut mixture and baked. Served over shredded carrot salad with roasted pumpkin seeds.
Shepherd’s Pie ($10) – Grass-fed ground lamb sautéed with carrots, onions and spices. Topped with a puree of rutabaga and cauliflower and baked. Served with steamed broccoli.
My body is screaming from Sunday’s 12.4 today, even worse than yesterday. Introduced my coworkers to the marshmallow stick yesterday. More strange-looking fun with it today. Cannot even think about 12.5 yet.
Metcon: 15:54
I forget sometimes how fast spitfire is. Today was a serious reminder that she never slows down. I, on the other hand, definitely slow down.
Awesome to do a WOD outside — definitely reminds me of the old school days. Except that Randy didn’t recognize me (after 3 years at CFC). I almost wept.
@ Chris – that guy is so fricking sexy!
@Elizabeth P – I know you posted about this yesterday, but how was BrewCity CF? A buddy of mine recently moved to Milwaukee and lives pretty close to it.
Love the outside WOD’s! thanks randy!
Metcon Rx: 14:32
800m (3:00, 3:21, 3:22)
40 double unders
20 KBS (1pd)
Went out of the gate too fast on the first 800. Thanks Randy for yelling out splits as we left the KBS for the next 800. I realized that I was keeping a steady split thru out… consistency is one of my strengths.
excited to get my tempo run in later today
So happy to have to go back inside for DUs and KBS. Thanks Randy.
Metcon: 16:24 – runs were slow. Leg still tired from 12.4 and long run (for me) on Sunday.
No MattJ, TimS or AllDay. Its like living in a world where happiness doesn’t exist.
Sorry – so happy to NOT have to go back inside.
Late night at work so snuck this in after the 6am’ers. Started within a few minutes of getting in with no warmup so just worked my way through it today.
3 rounds:
800m row
40 DUs
20 KBS
Time: 16:59
Made this one a litlte rougher with the rows. Tripped up a few times on the DUs–still working on getting big sets unbroken immediately after coming off the rower. Swings unbroken.
Strength work and maybe a short run tomorrow, and then finding out what 12.5 is.
Post: Imagining a world without BrettL, TimS, and MattJ. Was served a bowl of Reality Soup when I realized that I’ll be going against them as part of Team Old School.
Metcon:17:04
Working out outside was awesome. The 800′s felt ok, except on my last one a huge truck took a fast turn and I had to stop-getting started again was brutal. Also the metal screw on my jump rope flew off after the first set of DUs so had to finish the wod with one handle and my hand holding the actual rope on the other side (but made it through!).
Does anyone have a good recommendation for a box in the Ft. Lauderdale area? Tony and I are heading out there this weekend and I’m looking for somewhere to do 12.5 if I can’t get it in on Thurs. Thanks!
@ Kacey – can you do 12.5 Wed night? The workout comes out at 7pm so we can get you judged after that.
5rds rest 90s bw rd
1 power clean and jerk 1 chin up
3 PCJ 3 CU
Max PCJ, CU
Did chin ups w red band and PCJ @ 90. Kept consistent until last rd.
@ kacey – I’ve been to crossfit the playground in ft.lauderdale before and enjoyed it …but cfc has set some high stds to meet :)
finally back at CFC after a week off – and there was no better way to come back then to a workout like this – and that we got to do it outside was even better!
3 rounds
800 M
40 DUs
20 KB 1 pood
17:24 (but I lost count on my last KB’s – I think I only did 15 so I went back after I called time and did 5 more – so I would add :10)
Couldnt string my du’s today. Kept doing 1, then 2, then 1, then like 10, then 1…2…1 but I got all 40. I need to practice my consistency w/ du’s
Loved doing the workout outside. The 800m run was tough, I’m not a fast runner so I struggled with this. Scaled DU to 30. Used 26# KB, I need to get over the fear of using a the 35#. I’m always scared I won’t be able o control it and it’s going to fly over my head. Carina you flew on the runs…great job.
TIME: 19:41
OMG… body by rudy… i totally forgot about that … that was one of the first things SKINS (original nickname, BTW) said to me when i first met him.
… ok … still watching the video …
Beautiful morning to have a nice long run.
Metcon Rx’d – 20:58
Last round was pretty tough. The run was pretty long and got tripped up on the double unders a little more than I would have liked. Overall felt pretty good though. I hope I can stop sweating in about an hour or so…
For us regular folks not named JK it is a little shocking to have our picture on the blog!
It is helpful to see positioning though, it’s really hard to know what one looks like while doing many of these movements. From that picture I learned a few things about my double under inconsistency- 1)I pike too much 2)I jump too damn high, I look like I’m about 2 feet in the air on that photo. 3)I should stop wearing a tutu to work out, I think it’s hindering my form.
@Gina- thanks for the tip, this is all new to me.
Mondvol customers:
The Mondvol envelope was $2 short last night. If you inadvertantly paid $2 less for your entree, please let me know and add the $2 to the envelope on the fridge. Feel free to email me at Erin at Mondvolcatering dot com to let me know. Thanks!
Rich – Don’t be so hard on yourself as I’m not sure that pic is a true representation of how you would normally DU. Wearing a tutu has to have its disadvantages. I give you credit for doing it – especially on 12.4!
http://games.crossfit.com/article/week-four-review-north-central
Alex Nettey mentioned under the Men section!!!!!!!
@ Rich and Honey Badger – I have to disagree. I think the tutu helped with Rich’s vertical jump and allowed him to stay in the air longer!
…and it made me feel sexy!
Metcon: 18:11 Rx
Had a nice little competition with Derek this afternoon. I was ahead for almost the entire WOD but his come from behind victory was awesome and depressing. I tripped up twice on the last round of DUs which sealed the deal for his victory.
I tip my cap to you.
This was my first run of the year, wasn’t pretty. Everything was heavy.
@Kacey Crossfit Affiction is in Ft. Laud. Or if you want to venture to North Miami Beach you can go to my old box Crossfit North Miami Beach. I can let them know that you’re coming if you want and I know they are doing open wods on Sat.
@Kacey- there is also Crossfit Conquest in Davie, not to far from FLL. Nice peeps there too.
*not too far. Sorry it was bothering me…
3 for all metcons today with the noon crew
Power Clean – 135#: 7-6-5-4-3-2-1
Walking lunges – 20-20-20-20-20-20-20
TIME – 7:30
5 min rest
3 rounds:
100 double unders
20 burpees
TIME – 6:00, 1 missed du. After doing about 65 hspu yesterday i felt them in rounds 2 and 3 of the burpees big time
5 min rest
SDHP – 95#: 15-12-9-6-3
Ring Dips – 15-12-9-6-3
Box Jmps – 20″: 15-15-15-15-15
TIME – 4:56
3 for all metcons today with the noon crew
Power Clean – 135#: 7-6-5-4-3-2-1
Walking lunges – 20-20-20-20-20-20-20
TIME – 7:30
5 min rest
3 rounds:
100 double unders
20 burpees
TIME – 6:00, 1 missed du. After doing about 65 hspu yesterday i felt them in rounds 2 and 3 of the burpees big time
5 min rest
SDHP – 95#: 15-12-9-6-3
Ring Dips – 15-12-9-6-3
Box Jmps – 20″: 15-15-15-15-15
TIME – 4:56
Felt ,ore gassed on this one than i thought but got everything unbroken. figured this would be a 5 min wod looking at the rep scheme.
Got to see some solid effort by the nooners. those kids gave it all they had in the hot room. i’m not one to take my shirt off for wods but the temptation is going to be hard to resist if the heat in the box is going to be like this all summer. i had on the lightest short i have and it still felt like a sweater by the time i finished my work and the sweat did not stop. Gonna be a fun spring summer in the sauna this year
Metcon: 15:57, RX
In case no one has noticed/mentioned it, beautiful day to be outside. Almost makes me wish I wasn’t leaving for Florida tomorrow.
This was a good, solid workout. Runs felt so-so. DU were something like 28/12 – 40 – 5/25/10. KBS all unbroken.
typos all over that double post my bad. I meant “more” gassed in that 2nd to last paragraph and lightest “shirt” not short
My DU have taken a turn for the worse and I had to scale to 20 DU/ round. I am having a disaster of a time trying to string them together; I’m not sure what’s going on with them…
26:00, ouch!!
Thanks noon crew for the support, I needed it!!!
Did this WOD at 9 – fun to work out with such a big crew!
Metcon: 17:49. Subbed Russian KB swings for regular, since my neck is tweaked from yesterday’s HSPU’s. I always seem to freak out my neck when I do those… clearly doing something wrong and abusing my traps. Will rest up and hope to be ok for 12.5.
@Val or any CFC coach,
I am heading out of town on Thursday evening through Monday and would need to do 12.5 on Wednesday after 7pm. Can I just pop in at that time?
@Whoever’s running the 6pm class – two questions:
1) are you guys still planning on doing the wod outside?
and if you are,
2) Would it be ok for me to substitute the 800m run with some distance on my bike?
Running still bothers my hip flexor so I kind of wanted to avoid that, and I know biking is fine for it. Obviously I would just figure out my distance/route. If no one sees this in time for the 6pm I’ll just show up and take my chances. Thanks!
@EricA – You can warm-up with the 7pm class and when the WOD is announced, you’ll be able to do it. 8pm class should work too. A few others will probably join/watch you.
@ Eric A
Ideally, you could join the 8pm class warm up. Kelly and I can then separate out the people doing12.5 and the WOD of the day. Each group will have their own coach. This worked well last week.
Back home in Boston.
Yesterday at home:
1 mile run
100 pushups
100 situps
100 air squats
1 mile run
Today at CrossFit Cut, Walpole, MA
WOD rx’d
20 min AMRAP
15 kettlebell swings @ 1.5 pood
12 push press @ #95
9 toes to bar
200m run
15 overhead walking lunges @ #45 plate
12 ring dips
9 box jumps @ 24″
60 double unders
wow, that’s a lot to type out. 3 rounds even. Had to wait on the ring dips twice so could have been a little more.
…still watching the video…
:)
RXed the workout – my goal was under 20 min. Got 19:42 =)
I’ve gained 6 pounds since the challenge and I am feeling every one of them in the workouts…especially the ones with runs. Anyone for an impromptu paleo challenge in April….it’s pretty much dress season ladies!
One positive point. Kelly gave me a cue to relax my shoulders during DU and this made all the difference! Strung 30+ together each round.
WOD Rx 18:05
runs were tougher than I expected. They would have been a lot slower if I wasnt chasing Jamison the whole way. I think I tripped up once on the first two sets of du. The last set was unbroken to sneak by him for the win.
WOD 22:37
800 M Run
25 DU’s (I should have done more. Got through these quick :) )
20 Russian KB Swings (No overhead cause of shoulder)
The running was hard… I broke 2. No bueno… Got work on that!
WOD at RX- 22:56. I actually enjoy running but I’m so slow it’s crazy. It probably has to do with wind, I can actually run reasonably fast for a short guy as long as I don’t have to maintain any speed. DU’s were unbroken in 2nd set, 1st set took a few tries, 3rd set was broken in 2 with a trip up at about 28. The lack of a tutu took some getting used to. KBs were only broken in the 2nd round when I almost dropped the KB because it was slippery with sweat. This kind of WOD is good for me, I need long workouts to build my endurance.
29:00
No excuses; I just sucked A$$ today!
Brutal. Loved it. But brutal. Mainly because I didn’t have a Skafidas-esque headband to keep the eyes dry and the look fresh to death.
Oh, 19:20. Barf.
I had nothing to give today…
This sucked! My legs still reeling from 12.4 on Sunday and had absolutely no pace with the runs.. they were slow and heavy.
After the first round of double unders it was appearant that i needed to sub to 20.. or I would have been still working out now…
kbs’s were RX but had to break them up all over the damn place… uuuggg brutal
23:27
RX’d – 19:07
Runs were a snails pace, the DU’s were semi consistent and the KBS were unbroken.
3rd run was particularly special bc I got to stare at JK’s ass the whole time – then I sniped him on the DU’s :)
Wow. Ouch.
25:52
Happy my shins aren’t hurting too bad after all the running.
@Val, I may need to do a Wednesday night or Thursday morning 12.5. I’ll be in San Diego on Saturday. Nice to know that we have a Wednesday option. :)
I needed tonight after getting my a$$ kicked repeatedly for the last week.
Metcon Rx’ed: 15:36
Really wanted to say I did this unbroken in sub-15, but I tripped up a few times on each set of DU (19-21, 25-15, 4-15-21). So pissed. First run was a touch over 3 minutes. Not sure about the rest. KBS unbroken.
Metcon rx’d: 20:30
Didn’t have a good mentality going into it and really should have pushed harder. KB felt super heavy, but maybe that was my mind tricking me because I had to use the BIG yellow 1 pood. If you ever have to do this wod again you better get sub 20! (yes, I am talking to my future self that is referring back to this wod)
Great pic, Alison……great tutu, Rich!
Came in late and surprised myself with a metcon. I wanted to vary today’s wod as i need to get going on my running again but didn’t make it in time to run with the 7pm crew so i got my calves with this beauty in the strength asylum solo:
3 rounds:
10 down & backs w/the sled loaded with 220# in plates
30 ball slams – 30#
20 toes to bar
TIME – 15:01.
Down and backs = from the pullup bar to the wall. 1st round was 4:35, 2 = 5:25, 3 = 5:01 so obviously the middle round is where we lost it. First two rounds of ttb were unbroken and round 3 was 10+10. First time ever pushing the sled in a wod and it was fun. a lot rougher when i had to push the lower bars when going back to the pullup bars. center of gravity was super low which made me grind those out but it was a dynamite midline blaster. Proud of the closing effort on round 3 as i fought hard to finish it out and narrowly missed the sub 15 time i knew i had in me. active rest with some accessory work tomorrow….and maybe a swim
WOD: 20:05
Runs felt a little slow, DU’s felt good as well as KB ‘s. Great noon class!
Thanks Carolyn and Heather for the recs, will let you know how they are. Going to aim to get 12.5 in thurs night so didn’t want to push it today in case kbs show up, so i scaled back from 20 to 10. all else rx. runs felt great to get the legs moving. 17:48
@bananarama I could def be pursuaded. let me know. I need to lean out!
Metcon Rx’d: 17:44
I thought I’d be struggling to keep it under 20 min, so I’m happy with this time. Runs didn’t feel great. I think my first 800m was in about 4:30 and after that I didn’t pay attention. DU’s were fine. I tripped once in rounds 2 & 3. KBS were unbroken.
Thanks Marissa!
Rx: 17:00
Everything unbroken, with the only breaks to chalk up before the swings due to hands being so sweaty…so that’s just how slow I am! Really need to work on running more efficient and just plain faster.
Max DU’s at 149
Metcon Rx’d @ 17:46
Tripped up at 34DU’s in round one, but unbroken from that point with everything. Two days of massive sweating, sick!
My only tip for wall balls is to try not to catch it with your face. It hurts.
WOD: 19:53 RXd
Runs were slow.
DUs were pretty good
KBS sucked
Glen told me my right hand kept dropping as I got tired during the DUs. On the last round I focused on keeping them a bit higher and was able to get the last set of 40 unbroken.
@ Ali G – would have been fun to go head to head with you on this one!
Metcon Rx’d: 17:44
Must have fallen off significantly on the last 800 run since I looked at the clock before heading out and I was under 12 minutes.
Karen – How cool! I would’ve loved that! We could’ve pushed each other on that last painful 800m.
WOD: RX’ed @ 22:42… bleh
Again, pure conditioning, also I have decided that working out on these types of WOD’s with MattJ, MarkF and JoshR, while inspiring, is a real punch in the gut.
MattJ lapped me and made it look easy.
I feel as though this would have been a lot easier if I had been able to stare at JK’s ass while doing the runs too.
@ Eric A
Unfortunately I will be doing an early workout tomorrow so I will not be there to encourage/yell/sarcastically judge you during 12.5, I hope that you find a reasonable substitute on short notice.
Today at Crossfit Green Bay
3×5 Back squats (175-185-195)
then
Mainsite wod
9-6-3
Thursters 155/105
Muscle Ups
6:28 with Rx weight and modified muscle ups (starting from a seated, ring row position)
Heavy thrusters suck! It was nice to do the modified muscle ups vs. the typical 3 pull up/ring dip combo. It wasn’t as much of a strength workout but was good to practice the MU transition and focusing on false grips.
@JimF BrewCity Crossfit was good. It was hard to tell from just one workout, but they seem to structure more strength stuff in the WODs and do some skill stuff as a “finisher”. The class I was at was a little big for the space (7pm), but it seemed as if that was unusual. Overall, nice people and a pretty convenient location.
@JimF – I had a good experience there too. Hard to go from our space to theirs but the people were really nice and encouraging. My friends who go there love it.
@Kasey – I’m out of town the rest of this week but shoot me an email, we’ll chat =) sommer.muasher at gmail dot com
sorry….Kacey
24:38. Blah. Just blah. Sometimes had spurts with dbls 11 or 12 and sometimes in 3s and 4s.
Metcon was in 17:08. First round du’s were unbroken, but second and third rounds were much slower. Had to break up last set of kbs because I psyched myself out about losing grip with all the sweat.
Metcon Rx’d
15:58
Metcon Rx’d: 14:38. 800m runs are longer than 400m runs.
Modified Workout
3 rounds of:
1K Row
20 Kettlebell Swings (2 pood)
14:48
Still nursing some hip flexor issues so I had to sub for the run. Luckily, it was nice enough outside and Glenn was willing to let me try riding my bike as part of the wod.
3 Rounds:
1.2mi Bike
40 Double-Unders
20 Kettlebell Swings (1.5 pood)
Time – 17:46
Since I really enjoy biking and I really hate running, this was much more fun for me than what the normal wod would have been. Throwing in the bike element basically crushed my legs since it was essentially a 1.2mi sprint each round…especially with the wind in my face for most of it. Not sure about the accuracy on the distance…I used Google Maps.
Biking adds a logistical element to the wod that might be hard to pull off with more people doing it, but I would definitely like to throw some biking into my actual wods more often.
metcon rx’d 20:20 – still working on those DU’s which slowed me down alot.
Metcon: 22:30
800M Runs: Unbroken
DUs: 2-3 sets per round
KBS: Unbroken
Metcon: 19:11
Metcon Rx’ed: 17:45
Did this one at our old box to Elston/Courtland (800M) before the 4pm class. Just wanted to get a sweat going, probably could have pushed it harder, but just wanted to have fun with this one.
Thank you Sara and Jonny for letting me doing this “cute” WOD!
Thankful for the big fan last night!
25:18 for two rounds
800m row, 40 12″ stepups, 20 kb swings
Did this one Wednesday night.
RX’d: 24:53
DUs: 36/4, 38/2, 40
WBs: 20, 20, 10/10
Runs were just brutal. That’s all I have to say about that.
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