I'm going to have to sub thrusters for wall ball since I don't have a medicine ball. Question, if I had a ball, what weight would I use? Also, if you are going to buy one ball what weight is suggested? The Dynamax balls are made near where I live and I plan on getting one but they are expensive.

Our first two medicine balls were both 20 pound Dynamax balls.

19:16

I rowed. I'm definitely going to have to find a heavier medicine ball, the only one I could find at my gym this morning was 10lbs. I was getting pretty good height on those tosses...

What are some suggestions for substituting wall ball shots? (I have no medicine ball) I could use a 25# plate but that might get risky.

Thanks coach for the info, I'll get a 20lb ball.

Steve, in past wods with wall ball the suggested substitute was 45lb thrusters.

23:58

I had to do the sdhp's and a 25 lbs plate of thrusters. That first set of 200 sdhps about killed me. It felt like I was going to have a 60 minute time..

Chad,
Are you related to Corey Stclair, the strongman?

Can somebody describe wall ball shots?
Thanks.

Christian- wall ball shots are when you take a medicine ball and shoot it almost straight up at a target. Similar to high rep dumbbell press, except it's more ballistic.

I am running late today, will be doing the WOD very soon and will post times.

Kevin-I got my med balls at Elite Fitness. I thought the prices were very reasonable and shipping was fast.

Christian,

No, I am not related ...at least as far as I know. I would take an 1/8th of the strength of any strongman though..

About 21 minutes.

The computer didn't work on the C2 so I rowed for 200,100, 50 repititions. No medicine ball yet so I did barbell thrusters with the 45# bar.

Broke the thrusters into set:
31/10/9
25/10
20 unbroken

This was a hard workout for me, what with my small levers (great for pull-ups, but not for rowing)! I sweated my way to 21:07.

Total Time: 32:15
Row 2 km: 8:58
Row 1 km: 4:24
Row 500m: 1:58
Used two 20# DB and did thrusters, broken up into segments. One month anniversery of CrossFit for me today.
Can anyone tell me how to do a Samson Stretch? I can't seem to find it on this site or on the net. But I did find out that there's a lot of carpets and clothes with Samson Stretch in them.

24:09 - 20# medicine ball, concept rower. No records set today, just happy not to give myself a bloody nose from wall ball.

Gary, thanks for the info, I'll check out their website. The Dynamax website says that you can get leftover balls from team sales at 25% off and free shipping. I called them but had to leave a message.

19:40.4 C2/20# wall ball

2000m 6:58.3 29s 306.0w
1000m 3:34.8 27s 282.4w
0500m 1:45.1 29s 301.5w

155 hr avg / 163 hr max

Thought I would be able to do negative splits during rowing portion, but was just trying to hang on after the first round.

19:10 C2 computer doesn't work so did 8,4,2 minute rows. Subbed thrusters with a 40lb dumbell. Great Workout! Rowing is an awesome exercise. I might even have to try it on the water sometime. Does anyone else row on the water? There is a boat rental place just a few minutes from my office but I've yet to try it out.

I substituted for everything...so here goes (all done with a 45 lb. bar):
goal 200 SDHP - 141 (broken)
goal 50 thrusters - 50 (broken)
goal 100 SDHP - 50 (broken)
goal 35 thrusters - 35
goal 50 SDHP - 11 (nuked)
goal 20 thrusters - 20

31 minutes.

27:37

My first time doing wall-ball. I kinda liked it.

30:32

Row 2k: 9:22
Wall Ball 12#: 20-15-15 (about 5" high)
Row 1k: 4:31
Wall Ball 12#: 15-15-15 (for some reason I thought 3 sets of 15 equaled 35)
Row 500m: 1:55
Wall ball 12#: 20

This was my first rowing experience, so it took a little time to get my pacing down. It was great fun though.

25 minutes even. Good workout. Broke a sweat. Only had a 20 pound medicine ball; I going to look for a better substitute next time.

This morning did 5 pullups and 2 HSPU nose to the floor on the minute for twenty minutes. This afternoon Connor and I did the WOD. I used 20# ball and 45# bar, he used 4# ball and 25# bar. He finished in 22:50 and I finished in 27:00. We were supposed to hit the bags afterwards but this workout really fried us.

I substituted 40 pound barbell thrusters for the wall ball shots. And to repent, I did 50,40,30.

Took 30 minutes. 30 minutes of pure hell.

First WOD with the new C2...

For time:
Row 2K (8:01 23s/m)
50 20-pound squat thrusters
Row 1K (3:53 26 s/m)
35 20-pound squat thrusters
Row 500 meters (1:51 30 s/m)
20 20-pound squat thrusters
Total Time= 21:48
Ave HR= 146b/m

I'm just starting crossfit. I wanted to do something different since I was getting bored with my old routine. I train and compete in BJJ/Vale Tudo so this style and volume suit my needs well.

Today

Row 2K (8:46)
Wall Ball (20 lb MB) 25/25 with 30 second break
Row 1K (4:13)
Wall Ball (20 lb MB) 25/10 with 30 second break
Row 500m (2:32)
Wall Ball (20 lb MB) 20 consecutive

After that I did some grip work with my captains of crush grippers, neck bridges, and a stretch routine.

Brian

My rowing machine consist of a low pulley on a smith machine and sitting on a skateboard. How can i judge 2k, 1k and 500m?

31:38
I did High pull/thrusters, both w/ 45# bar.
Like JB, this my 1 month anniversary also w/ CF. When does this get easy? ;)

Completed the workout in 21.20
A good work out I enjoyd it as much as one can enjoy inflicting pain on themselves

21:30 only had a 10lb medicine ball

26:55
2k: 9:57
50 wally-ball (18#) 15-15-10-10
1k: 4:50
35 wally-ball: 12-12-11
.5k: 2:20
20 wally-ball

Well, I don't yet have a medicine ball, or a good place to do wall-ball. So, I substituted DB thrusters with 20# DBs.

Total Time - 24:00.
2k Row - 7:30
50 DB thrusters (Broken 25/25)
1k Row - 3:45
35 DB thrusters (Broken 25/10)
500m Row - 1:45
20 DB thrusters (25)

Today was my 17th day on the CrossFit program. And, as with everyone else, I was truly beat up by the end of this workout. But, I enjoyed myself thoroughly.

OWWWWWW

Nvm the question i asked above. I put 55 lbs on the low pulley and did 200, 100, and 50 reps on the skateboard. Substituted 45 lb thrusters for wall ball.

Time = 58:00

200 rows = 50,50,20,20,20,20,20
50 thrusters = 10,10,10,10,7,3
100 rows = 30,25,25,20
35 thrusters = 10,10(i was dying at this point,resulting in 10 min break),10,5
50 rows = 25,25
20 thrusters = 10,10

Man i am beat.

SteveS--

If it ever got easy, you wouldn't love it so much.

You know I'm right... :-)

23:20 I'm a day behind. Went to the Y for this one. Did 15lb db thrusters for wall ball and had to break the sets up.

19:20
also a day behind
i love wall ball

This was my first time doing this type of excercise. My friend dooped me into it by saying that it was easy!! HAH!!! Between the ball landing on my head and all of the high repitions, I almost died!! I can't wait to do it again!!!! Thanks Kevin. Pay backs are hell. Muahahaha!!!!!

I did this one after physical therapy today, so my legs were already a little fried. Also, I screwed up the numbers. I rowed 2000m, 1500m and 1000m intstead of what was issued. The facility only had a 12# medicine ball as well. Averaged around 2min/500m for most of the rowing. Total time was around 27 minutes.

Used an 11# homemade ball -- time was 25:22, was pleased to see I was not too far off the other people who did the workout as specified. Time includes running downstairs and outside to throw the ball, couple short breaks in each wall ball set, and a trip to the water fountain after each wall ball set.

My time for the first 2K row was 9:06 -- 37 seconds faster than my previous 2K last month.

2000 m 8:44
1000 m 3:53
500 m 1:49

Wall ball with 15 lb medicine ball
50 (30X10X10)
35 (25X10)
20

18:08
35 LB barbell high pulls, and used my 20 or so LB medicine blob (bag of cement duct taped a few layers thick)

Almost 30 minutes.

The monitor on the C2 rower at the Y isn't functioning, so I just rowed for 9 minutes, 4:30, and 2:15 (my usual times for 2K, 1K, and 500m rows)

Ok, so that 15:45 . . . what the heck took the other 14 minutes?

Dave

30:21. I'm many days behind, but this cycle is just too sick to skip. Used 15# DBs and still had to break into 10,7,5 successively.

Ouch.