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Tuesday 2/16/2010 ***5 Rounds 5 Minutes***
February 15th, 2010
by randy
5 Rounds on the 5 Minute interval:
10 #20/#12 Wallball
10 #20/#12 SlamBall
10 Burpees
10 KTE
10 10m Shuttle Runs (No need to touch the ground)
Score Total Work Time
Our Workouts Today Are At 6:00am, 7:00am, Noon, 5:30pm, 6:30pm
WallBall From The CrossFit Journal February 2003:
The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth…Here are technique fundamentals:
Each rep begins with a rock bottom squat, with feet flat on the floor
Keep the elbows down and in
Keep the ball low to the chest
Don’t let the ball obstruct view of target
Launch with little finger roll and push
Make ascending and descending movements the same
Minimize breathing and ball contact noise
Breath deeply and attempt to synchronize breathing to shot rate
The wall-ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance….
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16th February 2010
at 9:10 pm
Ryan 17:25
Toph 18:13
Alex 18:23
Monica 18:05
Lana 20:16
Diane 19:13
Jaimie 13:35
Troy 15:38
RT 13:40 Rx
Kevin B 11:24 Rx
Christine 13:30
Annah 11:45 (double under instead of burpees, 6# WB/SB)
Steve 12:42
Glynn 16:46
Mike (4 rnds) 11:47 (4)
Aaron 22:31?
Mack 17:32
Zach 10:03
John 10:42
Kristine E 11:56
Kevin K 13:20
Will 10:38
Kristen S 11:36
John S 14:47
Dani 16:06
Adrian 15:56
Jim S 11:06
Tom 13:00
Seth 16:35
Toby 13:41 (16# ball)
Pete: 17:32
randy (rest day) : 2 rounds 1:38 & 1:52