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Wallballs

October 25, 2011

Marathon Training

4 x 400m, 3:00-4:00 rest

Lap 1:  1:31.74  (avg pace: 6:12/mile)
Lap 2:  1:34.80  (avg pace: 6:16/mile)
Lap 3:  1:36.13  (avg pace: 6:15/mile)
Lap 4:  1:37.07  (avg pace: 6:26/mile)

Distances were off a little since I wasn’t starting at the same place each time, so I included my average pace.  I did not stop moving, I walked between each 400m.  Now if I could just string those together to get a 6:15 mile…

CrossFit WOD, 4 rounds

10 Hand Stand Push Ups
15 Kettlebell Swings
20 Wallballs

This WOD was a lot worse than it looks.  I used a 40# KB and a 14# Medball.  The first round was pretty easy…all 10 hspu and 15 kbs unbroken, 10 and 10 wallballs.  Going from wallballs to hspus…OMG!  That was hard.  I probably no-repped 4 or 5 hspus after the 1st round, usually in the first few attempts.  Hello shoulders!

Time: 18:12 Rx+

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September 17, 2011 – FGB6

CrossFit WOD

Fight Gone Bad 6! 3 Rounds for reps, 1 minute each station

Wallballs to 10′ (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for calories
Rest

My FGB PR is 242.  My goal was to hit 275, but I would’ve been happy with anything over 250.  Today’s score: 239.  Not cool!  The problem: wallballs, which is usually one of my strengths.  The issue: the target was not on a wall, but on the pavilion rafter.  It was hard to gauge where to stand, since there was no wall, and the target felt like it was 15 feet high, not 10.  Apparently, I have not been throwing the ball high enough at the box.  I’m gonna have to pester Brannon into putting targets on the wall for us to aim at, so I don’t have to guess.  Had I been able to get 5 or 6 more wallball reps per round, I would have hit my number.  On the upside, however; coaches were not eligible for prizes and my pitiful little 239 was enough for second place!  It was pretty darn cool hearing my name called for a prize!

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August 24, 2011

CrossFit WOD

Fight Gone Bad Style EMOTM, 3 rounds

Wallballs
Pullups
Box Jumps
Sledgehammers
Tire Flips
Rest

I knew this one was going to be tough, especially the pull-ups.  I woke up this morning with a very sore callous (thank you deadlifts), which is a good sign that a rip is in my near future.  Luckily, I was able to start on the sledgehammers and have the box jumps, my strongest of the five movements, last.  Usually, the wallballs are one of my strengths, but I was so worried about the upcoming pull-ups, that my wallballs suffered.  If I had to guess at the numbers for each movement, I would say 16-19 sledgehammers, 8-10 tire flips, 15-20 wallballs, 7-10 pull-ups, and 25-30 box jumps per round.

Score: 84+80+74 = 238

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August 16, 2011

CrossFit WOD

15 minute AMRAP

200m Run
20 Wallballs (20/14)

I’m playing around with my morning routine (food/supplements) and today did not turn out quite like I had hoped.  I just didn’t have any get-up-n-go this morning.  I was able to hold a pretty steady pace, but…I feel like I could have gone faster.

Score: 6 complete rounds

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