OK, what is a good replacement exercise for the wallball, I ain't got one, 20# ball that is.

Timw,

The standard sub is dumbell thrusters with a 20# dumbell in each hand.

tmw,
While deployed, we took a basketball and filled it with roughly 20# of sand. Taped it up with 100-mph tape. Still have it and it works ok in a pinch.

First workout. 10 rounds even.

same here, just made mine for under $10. New Basketball, you can get 40#s of sand for $1.50 and sealant for about $3, plus duct/ 100mph tape.

time was 16:46
run was ok
subbed the following:
10lbs db thrusters complete set
15lbs db thrusters 2 sets of 25
20lbs db thrusters 1 set of 20, 3 sets of ten and they nearly killed me....did all this while at work..we get pt time...i do feel that i am improving....arrrghh i hurt all over

I was at the gym so i subbed (alternating) 3 x 30 sec rounds of kettlebells cleans (24kg) and 3 x 30 sec skipping between each set of wall ball

Got through 2 complete rounds then my phone rang twice and I lost my timing.

rested for a minute and then just did one flat out set of 50 wall ball for time, completed in 1:45

And I practiced some olympic lifting before hand and did 90 minutes of BJJ earlier in the day.

As Rx'ed,

22:03

A lung burner for sure. Ran each 800m in just under 4 min. Wall ball very broken.

17:22
Subbed 800 m. row for run
Subbed 20# db thrusters for wall ball

18:55 still have a cold but I found that eating on the Zone and doing the WOD has kept it away for the most part.

19:27, but with a 16# ball.

34 min.
Subbed 5lb db thrusters for wall ball

13:56

Subbed thrusters with a 45 lb plate for wallball.

My runs were hurting; usually i don't run intervals in the morning, just long, slow runs.

Nonetheless, I'm definitely awake now.

well, this workout I learned about pacing. It made a BIG difference
subbed 20# DB thrusters for wallball shots
1st set was spastic: 15,8,7,7,7,5
the other 2 sets I did 5 sets of 10. felt much better! and quicker too
36:09

cf warm-up x 3 (samson,pullups,ohs,dips,good mornings,situps)

subbed 20 lb db for wall ball and ran 800's on the treadmill

24:43. hurt like hell.

Still have a lingering cold. I might hit the gym today and, if I do, I probably will not do the WOD. Probably will do some OHS, front squats, cleans, and snatches. Those don't require to much in the range of lung capacity, so I think that will be best when my head is filled with bad stuff. :)

30:32. Slow and ugly. Ball felt like it weighed 50 lbs. Many breaks.

Neal's class today, which consisted of:
3 rnds. for time of:
800 m run/row
50 squats
40 situps
30 push-ups
20 pull-ups/body rows
and then, just for fun, 50 hang cleans.
It wasn't very pretty, as my brief friendship with Cindy (yesterday's WOD) haunted me today....but, as always, it was an excellent class.

todays workout for those interested...
bleachers 20min
DB incline worked up to 1x13 w/ a pair 110's
Bent rows worked up to 1x3 w/150k
dips & chins 21,18,15,12,9,6,3 done in 6:22
This will be my last post for a while. I probably won't be doing very much or very intense crossfit between now and the weightlifting nationals in may. This thing is intended for the wod so it seems silly for me to keep posting non wod workouts. If your really interested in how i train leading up to nationals e-mail me and I'll be happy to e-mail you my workouts at the end of each week. josh.everett@ucr.edu

30:10

Used 2x10kg dumbbell thrusters for wall ball. Crushed.

Thanks for posting the workout information. I will probably be emailing you for your workouts. Thanks again.

Oops... The above post was addressed to Josh. :)

Anyone else look at Josh's workouts and say, "yeeouch!"? I wish I'd discovered weights at an earlier age!

Tony Budding set up an outstanding derivative of Fight Gone Bad at HQ.

It was 6 stations (all the regular FGB exercises + Burpees). Executed 5 rounds x 6 Stations for 30 total drills. However, the work/rest interval was 30 sec on, 30 sec off with a partner. An entirely different stimulus. Personally improved on box jumps, wall balls and push-press. Still need work on SDLHPs, rowing, and burpees. Scored a total of 411 pts.

Take no prisoners, Josh and kick some a$$ at nationals! Hang Tough, brother.

20:14

had 3 absolutely fantastic runs

used 2 x 10kg dumbells for thusters all sets broken

Platoon PT this morning:

~2.5 mile hill run and finished with lotsa pullups.

New PR with one max set of 39 pullups. Lost my grip on number 40 ... man I wanted that last one bad. I'll make the 40 pullup club someday. Errr!!

41 mins
The wall ball addition is a killer

19:38 as rx'd

wife did three rounds 10 push-ups/20 squats/30 sit-ups time 17:16

25:45. Sub'd 20# thrusters for wall ball shots. Runs were at 8:12 pace at 1.0 incline on treadmill. Started with CF warmup with pushups x3. Between today and yesterday - too tired for extra ab/handstand work today.

Used a 27# ball and 9' target for the wall ball. Unbroken the first set, last two sets went 30,20 with about a 20 second rest in the middle. My legs felt like lead for the last run - like they were ignoring my intense mental command urging them to MOVE! Time was 18:59.

3 rounds 800m run,20 lb.db's for thrusters x50 subbed for wall ball.

17:50
Jeff

Forgot . . .
Warm-up:
Burgener snatch drills w/pvc
Handful of straddle press to handstand (p-lettes and against wall) w/landings.
Skin the cat on rings
155# squat clean singles w/45 second rest.

28:40

OH squats: 65/75x3 85/95/105/115x4 125x2
OH hold, top position: 135x45 seconds
OH hold, bottom position: 65X45 seconds
OH hold, duckwalking with 15# bar: 20 steps

WOD: 18:53 - 20# ball, 8 1/2' target, butt to 11" block. Actually managed to start two rounds with 30 wallball catches before needing a break. New PRs for me. POSE running with hands overhead when needed to keep from breaking frame (which was often!).

5x8/8 15# clubbell mills - tough with left pointer finger unable to grasp the club
3x8/8 10# clubbell short whips
4x5/5 15# clubbell parry casts - working to keep club vertical and increase my torso movement

1x11/11 44# kb snatches - hard to control the bell with my smashed left pointer finger out of commission....

18/7/14 second shoulder balances
22/30/39 forearm balances

cf warmup x3

31:10
jump rope 4 minutes 3 rds
wall ball had a hole in it.Only did 10 reps w/it
then 4 sets of 10 w/25 lb dbs
last 2 rds 5 sets of 10 w/20lb dbs

c/f warm-up + handstands

sub 1000 m row for run
sub 50 20# DB thrusters for wall ball

after 10 reps, had to abandon 20# DBs.

sub 50 squats for wall ball

time: 24:30

that was most unpleasant. legs were jelly from yesterday's squats and first 1000 meters of rowing.

20:05
First time running outside!!! Ahh the fresh air. Felt great until I started wheezing "Oh f@#%!" at the end of the second & third runs. Only had a 6 pound medicine ball, so tried throwing 20' to 30' up the wall. Just one I start feeling like a fire breather, we start running again!!

Kelly,
Can you elaborate on the hands overhead? How does that help your running form?

27:57 as prescribed, including about a minute giving directions to a lady who stopped as I was about to do the first set of wallball. I'm finally feeling like I'm getting into the groove on wallball, now I just need to work on staying in it for more reps.

29:38
Subbed rowing for runs and 20 pound DB thursters for wallball. I could have gotten a better time if I pushed myself harder still kicked my ass though. I'll keep getting better.

18:20

subbed wall ball for 30 reps thruster with pair of 16kg kettlebells.

loved this one!

20:30 as RX'd. Fun fun! Ran three miles, then helped the gym staff unload our new rubber dumbbells. Great workout! I had to move all of the heavy ones (60-115lbs) and replace them with the new ones. As a bonus, I now have 35, 40, 55, 65, and 75 pound dumbbells for my blossoming home gym!

19:25
Probably could have sped up the 800m run. All sets unbroken.Warmed up with a few exercises from Steve Maxwell's Cruel and Unusual Kettlebell Exercises for Real Men DVD. Used 1.5 pood KB. ended with an attempt at the Gladiator. Almost pulled it off. Legs feel unsteady now, and ankle is still a little sprained. Now off to BJJ class.

Three rounds for time of:
Run 800 meters/50 Dumbell thrusters (2x 20# db)
1. 3:37/3:24 (21,15,10)
2. 3:37/3:59 (15,15,10,10)
3. 3:45/3:37 (15,15,10,10)
TOTAL TIME=22:00

woops that is supposed to be 25,15,10 for the thrusters in the first round... I can add!

16:00 as Rx'd

Wife:
22:29 w/ 18# DB Thrusters.

Josh, hope the training and competition go well!

I am intested in your workouts leading up to nationals Josh. are they like an active recovery or are they still heavy o-lifts?

I tried fran yesterday but my back would not allow the full thing so I got 21 thruster 21 pull-ups and 15 thrusters in 1:40

Have been nursing an injured back. The worst thing about that is listening to alot of ignorant people that think they know somthing just because they're old tell you that this stuff is bad for you, because they lifted 100 years ago and quite and now they hurt. And Jim I'm not talking about you, your advice to stop on fran yesterday probably saved me from more down time

19:15. a painful 19:15.

Executed the WOD with 20lb DB thrusters (broken sets). Total time: just under 30 minutes (missed the exact ending time).

17:20 as prescribed.

Had a mint prior to starting. Wanted my breath to be fresh for Dr. Pukie.

15:44

The only ball available was 10#, a 20# would have slowed me down considerably.

23:30

20# DB's and around 9.0-9.5MPH on the treadmill.

legs. are. sore.

Did two rounds. Subbed first round of running with 200 jump ropes and second round with 100 jump ropes.
Subbed 2 x 20# dumbbells for wall ball.
26:16

15:58
Thompson, click on my name and email me your number. Let's talk.

first time done unbroken and no walkin' for me
22:40something
Used 13 pd ball (none others) but went extra low on the squat and threw way higher than 10 ft

19:35.2

First running in a long while. ITB started to lock up with 400 meters to go. I just made my new wall ball last night after seeing the WOD. Hurts like new

Mike Donnelly

22:53 as Rx'd

Used homemade 22# basketball filled with sand and wrapped in tape. I ran outdoors for the first time in a couple of months.

josh,
you don't need luck because you have SKILLZ!!! May you utilize them to the max!
Best Wishes,
Eva

Whadya think of sub'ing 50 yds of hopping on your hands using a power wheel for wall ball?

Three rounds for time of 29'42"83
Run 800 meters
50 Wallball shots, 10 pound medicine ball

Ran slow, have some sort of stomach bug.

About 31 minutes. I forgot to stop my watch. Not sure if loop is exactly 400 meters. I suspect it may be a bit more, but have never "wheeled" it.

28:56

7:56 875 meter run 25/15/10 wallball
10:04 875 meter run 15/15/10/10 wallball
10:56 875 meter run 15/15/10/10 wallball

good to be back among the living and heaving

30 mins. Destroyed my homemade sandbags half way through the first round of wall ball so subbed 50 clap push ups each round instead.

Good luck, Josh. Lots of crossfitters will be watching out for you.

Also, thanks for posting your workouts. They're much appreciated.

Subbed 65lb bar thrusters for wall ball
36.32
should of used just the bar?
Rod

Finished in 18:22.

19:30 as perscribed, finished with weighted pullups and dips.

Rx-ed but subbed 50 pushups for wallball shots, then went to gym and hit up 20# dumbell thrusters.

Finished all of the workout in 33:14 (minus transistion from track to gym)

19:00 flat as RX'ed

23:30
Sub'd dumbell thrusters for wall ball shots.
Used 10# DB's for R1 and R2, 15# DB's for R3.

18:34
20# db thrusters were a lot worse than I thought they would be. jumproped round 1 with a bad light jumprope, ergged round 2 and 3

18:47

subbed 12lb medicine ball, didn't have a 20 pounder.

home made medicine is only 18.5#
as rx'd
15:24.3

Time: 19:45
Used a 10lbs ball. I gotta get the gym to get a bigger one.
Finished off with some CxJ's

24:47, much much harder than I thought it would be. It was nice here in Chicago so I did the run instead of subbing with jumprope. Ugly.

22:29

Subbed 20# DB thrusters

Runs were done on the sand and distance was estimated. I think they were a little long.

First set unbroken. Second 2 sets very broken after the first 20 reps.

CF warmup

Overhead Squat 45#x5, 85x5, 105x5, 95x5
The 105 felt shakier than I expected, and felt like it wanted to fall forward. I think it's because of my low energy today. I was hoping starting with the OH squats would shake my lethargy.

WOD
800M run on treadmill, subbed 20# DB Thrusters.
31:01

30:19
Subbed 20# DB thrusters
1) 20/15/13/2
2) 20/15/10/5
3) 15/15/13/7

As designated...13:56.88

3 rounds of 1/2 miles on treadmill and subbed two 20lb dbs for wallball.

Joe 24:04
John 25:10

14:14

Ran 100 jog/run intervals for each 800
Subbed 40 pushups for the wall ball <--Maybe I should have done more, but this was the first time to try and wanted to see how it went.

My buddy finished a 1:20 behind me after puking with a lap and a half left in the last set....I'm sold.

This is weird. 2 days in a row of the exact same score at Matt G. yesterday was i think squat different, but today, man there's some freaky connection.

Subs:
3min. high-knee jump rope
10lbs. medicene ball thursters
20min.

28:21

subbed 6 kg. ball (heaviest gym has)

26:28

runs were 10 and 9.5 mph on treadmill, no incline; middle round rowed 800m on C2 (treadmills all taken)
lost several minutes with crowd issues (wah, wah)

gettin ready to redo the ol' PST so i basically eliminated the medicine ball from my workout.

1/2mi jog, 1/4mi walk

1.5mi run for time
time: 9:40

1/4mi walk, 1/2mi jog

freakin money...there was a strong (~10-15mph) headwind on the way out (which, of course, was a tailwind on the way back). regardless, i think it wouldve been faster w/o the wind and im even pumped w/ the 9:40. 9min is in the near future...hell yeah...i mean, hooyah. full ROM incline pushups on the paralettes before bed.

Returned to Crossfit activity after erecovery from a back injury. Have lost a lot in the wa of fitness but happy to be back.
first two 800's done on treadmill at 6.7mph
began the 2nd at 6.7 but reduced speed to 6.6
used 15#DB's for thrusters all broken
27:45

Returned to Crossfit activity after a lengthy recovery from a back injury. Have lost a lot in the way of fitness but happy to be back.
first two 800's done on treadmill at 6.7mph
began the 2nd at 6.7 but reduced speed to 6.6
used 15#DB's for thrusters all broken
27:45

.5 mile on treadmill
subbed 10# db thrusters for wall ball
broke the thrusters into 2 sets
About 24 minutes (turned on stopwatch late)

23:30
Replaced wall ball with 25kg Sand Bag Thrusters
Mark

28:40
subbed wall ball for 20kg BB thrusters. runs ok, all
thruster sets broken

Wallball with 12lb ball.
16:30 Good leg toaster!

21:38

back after a month off. layoff started with 1 1/2 hrs intense dodgeball. then a 3 day ski weekend, trips to l.a. and seattle, series of late meetings, then a week in hawaii. lost 4 lbs.

so, yest 20 mins on elliptical, levels 12/12. then 5 rounds of cindy. felt great.

21:43
C2 rower and 15# db thrusters for subs
Working out before going to work definitely sets some deadlines.

25:24
1.5 mile bike substituting for 800m run.
1 pood kettlebell swings substituting for wall ball shots.

Subbed 10kg dumbells for wall ball shots.
I never realised what yesterday's WOD took out of my legs until I started my first set ot thrusters! 18:01 and PAIN!

Kelly,

I just saw your post and I'm in awe!

Did the run outside on the track. Thrusters with a 45# plate.

22:15

This one was a character builder. The wimpy part of me wanted to quit as I started the second run. Fortunately, Tough Guy would have no part of that -- Wimpy was bound, gagged and tossed in the corner for the duration.

posting late...

22:42

subbed 10# ball x 70
we didn't have a 20# ball available.

Matt G. continues to awe me. Actually, a lot of you folks awe me.

19:46 w/ 30# ball

subbed 20# thrusters for wallball, otherwise as Rx'd, 20:27 including time for a quick bandage of the knuckle scrape I gave myself dropping a dumbbell on my hand (lesson learned - don't drop the stupid things on yourself!).

My legs are falling off, otherwise I'm just fine!

ND

Calf cramped up on the run so I did 6 rounds of 50 wall balls in 17 minutes. Rested 10 minutes and did some paralette work.

37 minutes

Subbed 8# DB thrusters.

20:29

Substituted 25lb db thrusters for wallball. Broken into sets of 5-20. Thrusters continue to be the toughest workout for me.

Day late and second WOD after doing the max out on the Barbell thruster earlier.

Subbed 800 m row for the run
and 20# DB thrusters for the wall ball

18:50:14

23:50

Subbed 2 20 lb dumbells for wallball. 800 meters on treadmill.

22.56
800m on treadmill 12-13kmhr pace
run up stairs to wall
subbed to 5kg med ball ( biggest at Gym )

22:50
5 Kg ball

still fighting sinus/cold/flu or something.
did a bunch of subs.
3 rounds of:
skip rope x 500 turns
50 wallball shots 10# ball to 12' target
time = 27:36
i can't believe how bad i am at skipping rope.
each round of 500 took about 7 minutes.
one more thing in the long list of stuff to work on.

14:20

Did thrusters instead of wall ball.

crap. thought it was 25 wallball.

used 7kg ball, largest availible.
25 wallball, .5 mile runs x3 as Rxd.
right around 19 minutes.
slowed down run 2nd set.

26:23
Subbed 15 pound dumbells for the wallball. Excellent workout.

I'm little off with crossfit's schedule so I did this today - on Friday. Plus i cut this in half. 400 m run with 12 lb ball.
Plus being a dummy - I forgot to check the clock.
But I did all 3 runs at a 2:40 pace. Slow I know!

3 rounds
960 meter run + 50 wall ball
21:20

24:40
WODs done out of order, but there you go.
Sub run with stationary bike 5 minutes; about my 800m slow run time. Roads are slush and slop now that the rain has come to melt 6 feet of snow. Yea.
Wallball as prescribed.

JW

32:35

First time with a 20# ball (fab'd a homemade out of leftovers). Whole new world of pain.

19:23

I felt like cr*p the whole way through that WOD. The runs were particularly painful.

Gotta get more sleep, I think.

Missed this WOD yesterday, so I've still got the thruster WOD this afternoon.

did this on thursday -
2 rounds with #20 DB thrusters, ~15 min

2nd WOD today: BW=210
28:45
T'mill @ 4% incline/6 mph (5-min runs)
homemade med ball=23 lbs