Saturday, 09 July, 2011

Oh yeah....and what's a ball slam?

Something you shouldn't do with a med ball that bounces.

Ha....wonderful

Thanks for your help with the wall balls yesterday. :-) I practiced what you showed me...much better thank I had been doing!

Sorry than not thank:-)

I suppose envisioning a WOD like this in near 100-degree heat with a dose of nostalgia means it's getting to be time to get back in the gym. Good thing fishing cures many ills. :) Probably I'll pay for it when I return, but there's something to be said for taking some time and letting the old body regenerate itself. And Mom's strawberry shortcake is pretty good too. I'm sure that given the choice between a big bowl of it and chasing an angry mammoth with a flint-tipped stick, MY paleo ancestors would have hit the shortcake.

Josh, ball slams are primarily done with a slam ball (usually heavier and built with a soggy sand filled substance compared to a wall ball {less bounce}). This type of ball slam (slam ball) works more muscular strength, muscular endurance and some coordination.

You take the ball from the floor and extended it to full lockout over head and then throw it down as hard as you can and catch it on the bounce, while maintaining a core to extremity wave of movement and keeping abs tight. You want to move it in a muscle clean/snatch fashion.

Slam balls with a wall ball are a great exercise and training tool as well, but they require more speed with the hands (hand-eye coordination), finesse, agility and just athletic prowess. At the same time you also achieve more muscular strength and muscular endurance, but possibly to a lesser degree based on your strength. Just go faster and get more reps I will tell you.

Please do not let this concern you, I have done ball slams both ways and get a good hit and development across the ten general physical fitness skills using either ball. Actually I think you should practice both to be more well-rounded.

I have performed this WOD and with the time remaining after the run the wall-ball slams are great, they just require some coordination and skill. I will bring in my 50lb slam ball and let you try both so you will know for future training methods.

Hope this helps. Train Hard, Train Smart, Train to Survive! OkieDB Out

Crossfit really lives up to its description as constantly varied functional fitness...this WOD really demands alot of the short-term memory.

Thanks DB! Bring on the 50lb SLAM BALL! HA

Great Pic Ben! See ya'll next Sat. I'm off to family reunion (scott's side) I will post our workouts and scores. Will miss everyone!

http://www.youtube.com/watch?v=PQKBlJJOxpw&sns=em

Patrick, and here's video proof. I bet I've watched this 50 times and it never gets old.

BEN!!!!!!!!!!!!! =)

172 reps
200m splits were:
37.6 / 37.8 / 38.4 / 40.1 / 39.8 / 38.3

169 total. Great WOD, nice twist on interval work! 200m sprints were not exactly light speed, but consistent at 56-58 sec per.

Posted in the wrong place! Must still be loopy...

202 RX'd

200m splits were between 38-42

Nice Tye / 172

117 rx'd. After yesterday and today's WODs I can barely move.

Solid work!

Oh crap! That's excellent!