Anyone got any alternative exercises for the wallball, the gym on base doesn't think to highly of people trying to throw a medicine ball through the wall, although I did give it a try on a previous workout. I was thinking of throwing in some thrusters instead.

Brian the thrusters work well use 20 - 25 lbs and compelet full hip extensions. This may seem to be to light,but the wall ball is 20 or 28 lbs. Please let me know how this worked for you.

Just wondering our gym only has a 14 pd med ball... usually I try to throw it extra high... should I still do that or would the dumbell thrusters at your recommended weight be better?
Thanks...I know these questions get tedious!

Tim the 14lb ball works well.Dr. Jim @ Dynamax gave us a whole new look at low weight ball work
this November in Colorado. Try to beat the clock with the wall ball. Increase the tempo move faster with the lighter ball. Try 30 shots for time,then try to beat that time with the next 30 shots.Enjoy the pain and suffering. Hoped this helps, let me know.

5 rounds!! Paging Dr. Pukie. Dr. Pukie, please report to the gym!
Can't wait for this one tomorrow!

20:17

First off let me say that that was awesome. Every step of the last 4 400's felt like the last 50 meters of an all out 400 meter race.

I threw up in my mouth halfway through the first 400 meters, but I managed to finish without actually throwing up. I was really sprinting to try to break 20 minutes but I couldn't do it.

Had to sub 45 pound barbell thrusters for wall ball. The gym on base is closed for renovation so there were no medicine balls available.

The first set of thrusters was unbroken. All of the others were broken.

I did this workout with a coworker. He said next time I should just hit him with a baseball bat, it wouldn't feel any different.

24:19 oh how I wish it was yesterday.

Also did some FCTs now that is some fun, I will feel that in the morning.

17:23.47

Holy high reps Batman! Those 50-rep Wallball sets are brutal. Honestly, the runs were a snap in comparison.

This was #2 on the day...I first lifted legs for about 45min., then rested about 15 min. before the WOD. Run-Swim-Run later on this afternoon.

What ae FCT's?

250 wall ball shots (or 250 thrusters for me) ? I've never seen that kind of volume before. Seems like Coach is making it harder and harder!

23:49
wallball unbroken....but i don't know how to explain what the 400's looked like. did finish as rx'd though

Just saw the exercise video of Wall Balls.I noticed they don't really descend to maximum depth.I try to get my butt down as far as it will go.I assume that's the way to go

21:34 as Rx'd.

Average heart rate: 179, which is perfectly normal... for a hummingbird. I was only below 165 for 31 seconds. I think I'm just going to stop wearing the heart rate monitor; all it does is scare me.

Matt G.: You are a machine! Sub-18 after a leg workout? I am thoroughly humbled.

Eric...I just have no higher-brain function. Couple that with an unusually high pain tolerance and you're good to go.

Actually did this WOD on Sunday, albeit, a somewhat lighter version. Still, I'll use it as my 1st post here on the board.

25:25

30 wallball shots
600 M run
1 min rest between rounds
5 rounds

Wallball absolutely kicks my a**. And as if 30 shots weren't bad enough, now there's a bigger bully on the block, his brother - 50 shots.

I agree with an ealier post. The runs are a treasured time to recover, somewhat.

Thought for a brief moment about doing today's WOD as prescribed, then sanity prevailed. I'll wait until she rears her ugly head in a few weeks. I was "messed up" for the rest of the day Sunday after my little effort at the park and I'll still feeling some effects this morning.

My thanks to Coach, Lauren, and the Crossfit community for all I get from this site.

Tim

Will have to sub skipping for 400m run. Can anyone recommend a length of time to skip for, to replace the 400m, ex. 60s., 90s. Also, skipping has to be atleast as good as running. Anyone have any opinions

Jim, I don't know what FTC's are either. When are we going to get together and get this stuff done? This goes for Mark T. as well.
L8
Eric-SLC

Sorry Steve, I disagree that skipping is as good as running. In this case, we're running 400m sprints...I think you'll have a very difficult time reproducing the intensity of a 400m sprint by skipping rope. Perhaps if you were doing consecutive double-unders I'd agree, but if it's just regular jumping rope I don't think so.

Easy way to check though...just take your HR. I know mine is lower when jumping rope than when sprinting. You may be different.

21:52
The heaviest med ball I have is 15lbs so that's what I used.
Hey is it just me or did anyone else notice the guy in today's pictures head is way too small for his gigantic body?

My hat's off to Matt G. What are you splitting your 400's in?

Josh...run splits this morning were in the neighborhood of 1:20-1:25. Wallball splits were ~1:35. Everything else was transition time between the track and the area where I was doing Wallball (unfortunately kind of a long way). No rest breaks per se...whatever rest I got was in transition.

Googled up some data on jumping rope vs. running. For a 150lb. person:
Jumping rope = ~750cal/hour
Running (10mph) = ~1280cal/hour

Hey Matt
I have been skipping for a long time, and am a very strong skipper. I can easily replicate the motions used in running, while skipping. Whether one is harder or easier than the other, I can't say for sure. What I can say for sure is this, here in Ottawa, Canada, when its -35 degrees below zero, and I dont finish work till 5:00 in the evening, I wont be running. Been there, done that.
Can you give me an idea, how long I should skip for? Thanks Matt
Steveo

Tim,
Welcome to CrossFit! Remember, pain is just weakness leaving the body. I actually kept saying that during the 10K on Friday. Now have 2 huge blisters where a significant amount of weakness left my body!

Steve...if we (for the sake of the argument) say that you're able to replicate the intensity of sprinting by skipping rope...then skip rope for as long as it would take you to sprint 400m. You know how fast you run, I don't. Do the math.

20:56
50 wall ball @6kg
440 run
5 rounds

After multiple breaks in my first & second rounds I settled into rhythmic breahing with my shots and driving from my heels. My last 3 sets of wall ball were with one break each.

3 rounds Xfit warmup
Fran: 3:45

Back home on break. The gym is atrocious. You can't swing a dead cat in there without hitting a nautilaus or eliptical machine. No Concept 2, no back extension, 1 pull up bar.......It's a disaster. Totally spoiled back home where autonomy and selfish workout habits rule. I know, I know, everyone is saying "welcome to my world". My hats off to those of you fighting the system everyday at crappy gyms across america. STAY MOTIVATED AND VOCALLY PUT DOWN MEDIOCRITY. Go by someone who's doing leg extensions and say "What are you doing THAT for". Role your eyes at the person doing curls on the nautilus machine. Workout with your crossfit T-shirt on and ask someone who's looking at you funny if they want to GET SOME. It's -16 deg F here and I'm doing my 400's outside in shorts and no shirt. Execute, execute, execute. Happy F'in Holidays.

Steve...

Your 10K time from earlier in the week (~75min.) breaks down to roughly 3min. per 400m. So...skip rope for 3min.

Great job Matt. Those were the exact splits i was shooting for but I couldn't do it.

did db thrusters 10lbs.each hand for 40 reps- 5 rds.
rode spin bike for 3 mins.. 5 rds.

24 minutes 50 seconds

19:44

Subbed 20# thrusters for wall ball. Started out first 2 sets with 20# in each hand; somewhere during the 2nd run I had an epiphany and realized that 1 x 20 was more realistic. Turned 39 today, and this was the perfect way to start. Thanks coach!

27:30, although that is a little bit of an estimate. I collapsed in a pile of goo at the end of the 5th round and forgot to stop my watch for a little while. 2 sets of wallball (18lbs) unbroken. Then the last three sets broken 30/20. 400's run on a treadmill.

24:10

Only sub was a 27lb homemade ball.

33:04

Subbed 20# DB thrusters for wallball as my gym has taken away the med balls.
Power went out after 3rd round. I ran in the parking lot.
All thruster sets broken.

Feeling lots of pain from right shoulder impingement. Started again after HSPUs (or my feeble attempts at them).

well, the pst (physical screening test) for my application for commission in the navy is finally here. travelling to san jose today where ill take the thing tomorrow. i will report back w/ my results. im definitely pumped to get back to real workouts (ie - the wod).

500yd swim (sidestroke) - goal: <7:00
max pushups 2min - goal: 130, previous best: ~125
max situps 2min - goal: 130, previous best: ~125
max pullups - goal: 25, previous best: 25, i think
1.5mi run - goal: 9:00, previous best: ~9:45
...those are my goals but ill be happy w/ any and all PRs

Good luck ediddy! Kick ass.

thanks Matt G...will do

4 rounds as Rx'd in 19min
back tightened bad...as it is prone to do at times
I did the snatch workout plus a whole series of additional heavy Oly Lifts to practice.... the back-to-back effect was not good me thinks.
BUT....more wall balls in one workout than ever.....with nary a break.

Worked graves last night working again tonight. have to get this one in before work. Guys on my squad already think I am nuts. Wait till they see me throwing the wall ball against the Chief's office window.

Josh, was up at Burgener's on Friday and caught a workout with Stefan and yes his head is bigger than the rest of his atrophied body:)

Will you be down for the cinic in January?

19:52

Subbed 25 x 10# clubbell swings for wallball. Runs were done on treadmill.

Runs are finally starting to feel good again!

I am proud to have my picture on the website. Today's workout is a tough one and waiting for me when I get home. Matt G., Josh you guys are flat out studs. Josh, my head may be small (and perfectly round) but at least I did not stop growing in the fourth grade. Nice job on the workout, though, Mini Man. Nice meeting the Crossfitters this weekend. Gives one something to aspire to.

22 minutes even.
I adjusted the workout volume down a bit for myself being relatively new to this. I also mistakenly did each round with the run first before the thrusters. All thrusters ass to ankles to full hip extension.
Did 30 thrusters per round with a 35 lb. kettlebell. Switched hands at 15 reps and breathed a few seconds. Next time I will be able to do the full 50 reps per round.
Matt

Good luck ediddy, doing the same next month, I'll post my numbers also. By the way, when are you submitting your package, if you need any help let me know, mine is ready to go all I have to do is take the PST.

No med ball. Subbed 45# barbell thrusters for first round. No way is that like throwing a 20# ball. Dropped down to 2x12lb. dumbbells. Also subbed rowing for run due to a kink in my knee from Fridays workout. All said and done 30 min.

I tried Turkish getup for the first time today with 45# bar. Wow! Did better than I thought, but not a full rep was completed. The one video that blows my mind is the Turkish getup. He has 135 pounds on there! Who is that guy? He's my hero!

Only 4-rounds completed- ran out of time and energy.
18:30 to complete. Great WOD; short, sweet & simple.

Five rounds for time of:
50 Thrusters, 2x 20# dumbells (1=20,15,15/2-5= 15,15,10,10)
Run 400 meters
Goal (as usual, 2x Matt G's time)=34:46
TOTAL TIME=28:18

Finished WOD with some exercises suggeste by Jeff (BrandX):
3rds with the empty 45# O-bar:
8reps behind the neck shoulder press, snatch grip
8reps behind the neck jerk, snatch grip

I attempted the snatch max out today and it was sad. Coach Burgener I have not been practicing these like I should be. Sorry! Anyways after hitting 175 at Colorado I struggled today with 155. I decided to drop back down and practice technique. I was pretty tired though after working for about 35 minutes. Tomorrow will be a better day.

Today's WOD was tough.
Time 21:19:18. Used 2 10# db's for wall ball sub. Usually use 2 20#ers, but left shoulder took a dive on me after yesterday's make up day of snatches.
Runs all felt good and thrusters were 40/10 each set.
It seems there is consistantly more competitive bantoring on this web page every day. Am I missing something each weekend?
L8
Eric-SLC

On another note: To all you treadmillers out there, try before you begin the WOD to set the miles for way more than you will run during the WOD. Some mills will continue to operate even if your not on them. This will knock seconds off your time when it comes to getting back in the run portions. Just jump back on, and in stride.
I hope this helps.
L8
Eric-SLC

30:01

Subbed 20lb DB Thrusters... all sets very broken

1:01

Very, very brutal. Used 20# dumbbell thrusters for wallball. I am beginning to sound like a broken record, but I have no idea how I completed this workout.

Surprisingly, I found this workout exceptionally difficult today. I dropped out after only 2 rounds. I will do it again tonite. Matt G. You are amazing. I am curious as to how you plan your other workouts and how you recover so well.

26:32
alternated rounds with 13# & 10# wall ball
did this with Tom H. It's really nice to have a partner on metabolic days like these. They can seem so painfully hard when done alone. Tom picked up on the runs and beat me by 8-10 seconds and would have smoked me but I had the stop watch!

18:18 with subs: 30 wallball shots with 12# ball.

31:40

Subbed 20# DB's. Quickly had to switch to 15# after round 1.

All thruster sets very broken due to shoulder fatigue.

Question (for anyone who wishes to answer): Today's WOD seems to be all about heartrate. Should I drop my weight more in order for more continuous motion, or struggle with the weight? I had to stop so often that my heart slowed down.

Thanks

Mike H.,

Check your email.

Matt

Might as well have taken a piece of sandpaper and gone hog-wild on my Adam's Apple. 20# Med-Ball.

24:55.

-D.

27 mins. with a treadmill and 20# medicine ball. Sorta loafed on rounds 2 and 3. Need to really work on wall balls. I find them too difficult if done correctly.

Painful WOD.

Did five rounds, but only had a 12# ball.
I'm trying a new idea out where on conditioning WODs like this one, I wait till my HR is in the 120s before starting the next round. The idea is to decrease the time it takes to reach the 120s. I got the idea from reading Evander Holyfield's (I think) training plan which was posted last week on the message board. Do you folks think this is a good or bad idea? Is there more benefit to HR recovery time in this way, or in doing the WOD as Rxed?

3 rounds in 15flat.

22:48 - 2 20# dumbell thrusters, 400 meter runs

It was a great relief to discover I could do dumbbell thrusters without pain, provided I slowly and carefully worked my hand into the power block's handle. Regular dumbbells would have felt less threatening to mending bone.

Judging by the puddle of sweat on the floor, I bet I lost a couple pounds this workout. And to think I was probably just starting round three when Matt G finished...

Finished with some cb and kb stuff:

6x10 5# left hand clubbell head high swings, head high cross body swings and even one very careful set of swipes - those don't really count as the weight is so light I can "roll" the cb handle to keep it off the injury rather than crush gripping the club.

Right hand 10# cb, 30 second rests between sets:
1x10 swipes
1x10 muscleouts
1x10 flags
1x10 sheild casts
1x10 inward pendulums
1x10 outward pendulums

A little kb long cycle C&J practice with right hand, jerk practice with left. The way the kb handle has to rotate in the hand during the clean is too painful to do.

So slow I couldn't even time it with a sundial.

18:57'
I blew it this time and ran a little extra on two of the rounds - about 140m total extra. Seems like every time these sprint type workouts come up, it is raining or stormy here. (the opposite has been true on the long runs)

Gymnastic holds after the warmup, then deadlifts 250X3, 260X3 alternated with a trip up the rope.

a sundial?! you guys crack me up!
modified CF warmup
then 20:51 for 5 rounds: 50 thrusters using a set of 10# DB's and .25 mile treadmill run
all thruster sets were broken roughly in half

FCT= Full Contact Twists

While I'm not entirely new to CrossFit WODs I am new to posting. I'm an enormous fan of this site and these workouts. I'm 10 days shy of 41 yrs. A mom of a 6 and 3 yr. olds. And every day I look forward to what's next here and in the gym. And! I gotta thank Neal Thompson for this. Superb trainer and exceptional "coach". Cheers to you!

Boy, did this ever suck.

46:22 and I've got some SERIOUS work to do. Excuse me while I go cry into my pillow.

29:51
This one did hurt.

Concur on the pain. Even more weakness left the body today via the run!
Did thrusters w/ the o-bar for the first 3 rounds; 25lb plate toss after that. The plate seemed much harder due to narrow grip.
Went non-stop; thruster sets broken in 15's and 20's.
Runs were 8mph x3; 7mph x2.
Time: 29:36
Couldn't use the bar for the last 2 rounds of thrusters as some guy was doing this weird lift with it. I think it's called a "deadlift?" ;)
Whatever, dooood!

23:04, both Steve and Leanne (times were almost identical). Used 12 pound ball, gym's heaviest. Also attempted to teach the pug to hurdle our parallettes...quite amusing!

FYI....the medicine ball really NEEDS to be the Dynamax Soft Ball. Its not nearly as poorly recieved as tossing a stndard on the wall..ie, thud !!, scratch marks, finger jambs and throat bruising. ( I get along with all of the above just fine, but you know what i mean. )

32:39 and used 2 20 lb DB thrusters. I couldn't tell when someone says 20 lbs db thrusters, is that 20 total or 20 in each hand. I HOPE it was 20 total cause 20 in each had just about killed me!

-Philip

Way too hung over from last night... I'll do this WOD tommorrow.

Youch!!

I made a medicine ball this afternoon. Wasn't until I duct taped it that I noticed it was a "junior size" ball and only weighed 18 lbs.

Completed in 27:24. Fought back vomit twice:

I wanted to make sure my last set of wall ball was unbroken, so I pushed through beyond reason. At the end I thought I may have miscounted by ten, so I pushed out ten more.

After each run, especially the last, I had to walk back through the vestibule to get into the gym. They crank up the temperature an extra 20 degrees, and it reeks of that cologne that guys throw on when they don't shower. Required more mental fortitude than the rest of the workout

Mike

Had to subd bike for run im still nursing an injured calf muscle :( and subd 20lb DB Thrusters for wall ball. I gotta get a med ball. My time was 34:17. This workout quicked my butt way harder than I thought it would be.

YeeHaw. Did this in 45 glorious minutes. Runs were done on iced sidewalks. Not icEE, solid rink-quality ice. Weather here has been snow-rain-snow-rain. Snowed Monday morning; rained in the afternoon. Today is -7C. Necessarily had to go a bit slow. Except for the odd bit of lung coming up now and then, wall ball went OK.

Joseph

Had some of that "weakness" leaving the body myself from the boots on yesterday's run. Marc, I actually was able to do the wall ball, I had to sneak over to the other gym and find a corner on the basketball court but I got it done.

Warmed up with a 20:00 row, still don't know if that was a good idea or not.

15# ball 21:35

5x 20 glute/ham situps
5x 8 knees to elbows

20:07

Used a 12 lb ball and shot it 12 feet up. Rowed the 400m pieces instead of running.

Only 3 rounds as rxed in 23:22 then the shoulders couldn't go no more. Running and legs feel ok shoulders not. But still I like this kind of workout.

28:35. Subbed 20# DBs for medecine ball. Ran on treadmill, 1.5 deg incline. This one builds character.

Nicki: 20:07 with 10lb ball.

Robb: 19:57 with 20lb ball.

we botched it and only did 30 wall ball shots per round.

29:32. I did all reps as prescribed. Thruster sets broken all over the place. My best sub set was 25 thrusters in a row. I started out with 2 10# dbs but it was just too much weight for all those reps so I switched to 2 5# dbs. The last two 400m were interesting. Finishing this one felt like an accomplishment!

Did 30 thrusters instead of 50. Still took 26:27.

Jay

about 42 minutes, wall-ball is a killer

BW=213
sub 23 lb ball: 37:05

20 minutes

didn't have it today. 1 round of 50 with 15-lb ball & 1 400m run in 8:31.

wallball with a 6kg. ball
runs on a treadmill, 9mph, no incline

35 min.

I was supposed to do some tissue dissection after this in lab, but my fine hand coordination is completely shot from the wall ball! My shaky hands won't cooperate; need to recover soon (a few hours)!

15# ball, so did 66 reps to get the 1000 pounds. 36:30

Subbed this WOD. Due to lightning/thunder storm.
:20 minutes as many rounds as possible.
20 1.5 pood KB snatches, 15 pullups, 15 situps.
Got 7 rounds in.
Bench press afterwards 2 sets 5x225.

27:12
subbed thrusters with 20lb db ea hand for wallball
all thrusters broken into 20/15/15

Wussed out yesterday, so I did this WOD on Wednesday night.

Warmed up with those PVC pipe drills from Mike Burgener (posted on message board) - did them with a broomstick.

Then did the 5x 50 wallball and 5x 400m runs (hill) in 28:46.

Cooled down with the same drills, done with an empty burn barrell. It is way harder that way, these felt--and i'm sure looked--awful.

Another 2 WOD day... why can't I just do it the way I'm supposed to?

3 rounds, 21:31, up against a deadline.

Done Wednesday evening in a different gym - man, they're not used to seeing Crossfit at this place. No medicine balls, so 2x20# DB thrusters...blechhhh! Stagger & lurch through the runs.

Merry Christmas!

2nd WOD ever. What a killer. I subbed 15# dumbell thrusters for wallball toss, and reduced the reps to 35 (1st set) and 25 (2-5th set). Managed to bang it out in 18:49, so I probably should have just done the full 50 reps.

I managed to convince my younger brother and his visiting friends (all 13 year-olds) to do this with me. I was rather impressed with their performance. They did 8# dumbell thrusters with 25 reps per set. Drew finished in 19:40, William in 20 flat, and my brother Michael in 20:20. Good effort by all around.

Time: 30 min

1-25x20lbs, 25x10lbs
2-same
3-15x20lbs, 35x10lbs
4-50x10lbs
5-same

Time:21:35
Felt tired and slow today. Used 25lb dumbell on the first round and then dropped to 20lb dumbell for wallball. Threw about 4-5 feet.

1. 15 15
2. 10 11
3. 7 8
4. 7 8
5. 6 8

BP 185 30 seconds rest between sets.

subbed 25 45# barbell thrusters
run treadmill 4% incline
keeping it at 20 min or less

4 rounds, 19:22

15 degrees F outside today (-2 w/windchill). Made running interesting. Used a 27# med ball for wall ball but the target was only 9' high. 1st round of wall-ball unbroken. 2 sets of 25/round afterwards. Running became shuffling by round 3. Time was 26:31.

Did this at gym. Ball was about 14 LBs. Ran on treadmill (yuck).

23:00

23 min, DB thrusters (10lbs each hand) in place of wall ball, four rounds completed w/ broken sets

39:00 (I think; hard to read the sundial in the dark...)
2% on the t-mill and a pair of 20# dbs for the thrusters. I dreaded this b$#%h for 3 days and it was even worse than anticipated.

Congratulations to all who completed this WOD. I did not even try to perform as perscribed. I subbed 15lb dbs and 30 rep thrusters and it was still tough. I ran on a treadmill starting at 7.7 mph and worked down to 5.5 for the last 1/4 mile.

Time 25:30

5 rounds of:
50 thrusters, 20lb dumbbells (5 set of 10)
150 skips

Time= 33:59

Do thrusters ever get easier??

29.14
used home made medicine ball-bball with sand, first time wall ball and it is definitely different to dumbell thrusters. i recommend getting a $5 bball and filling it, it is worth it.

26:40

Had to sub 10lb medicine ball (the only one I own).