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Old 05-20-2012, 10:25 PM   #3226
EnterTheDragon
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?????
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Old 05-22-2012, 08:36 AM   #3227
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?????
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Old 05-23-2012, 04:47 PM   #3228
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did a very cool programmed rowing/wall ball wod yesterday:

You had to row a total of 1200m, but you did rounds of 1 pull on the row and 1 wall ball shot until you reached 0 on the rower. We put dampers on 1 and you could average about 28 to 30 meters per pull.
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Old 05-23-2012, 04:55 PM   #3229
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did a very cool programmed rowing/wall ball wod yesterday:

You had to row a total of 1200m, but you did rounds of 1 pull on the row and 1 wall ball shot until you reached 0 on the rower. We put dampers on 1 and you could average about 28 to 30 meters per pull.
did't it get kinda annoying to keep getting in and out of the rower or you just didn't even strap because it was only one pull?
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Old 05-23-2012, 06:18 PM   #3230
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Why not just clean the ball then throw it up
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Old 05-23-2012, 10:23 PM   #3231
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Originally Posted by Rattles

did't it get kinda annoying to keep getting in and out of the rower or you just didn't even strap because it was only one pull?
Not really....everyone just left them loose.
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Old 05-23-2012, 10:25 PM   #3232
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Why not just clean the ball then throw it up
Well unless I'm missing something there's only 2 ways to get a weighted ball off the floor....pick it up or clean it.
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Old 05-23-2012, 10:54 PM   #3233
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Well unless I'm missing something there's only 2 ways to get a weighted ball off the floor....pick it up or clean it.
Turkish getup?

So instead of hopping on the rower, pulling once, getting off, doing one wall ball rep and repeating you could clean the wall ball, throw it up, let it hit the ground and repeat. This provides the push and pull but allows for more work with less rest like the rower transition.
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Old 05-24-2012, 12:47 AM   #3234
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Quote:
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Turkish getup?

So instead of hopping on the rower, pulling once, getting off, doing one wall ball rep and repeating you could clean the wall ball, throw it up, let it hit the ground and repeat. This provides the push and pull but allows for more work with less rest like the rower transition.
In this workout specifically written with row and wb's, if you could explain how to go from 1200m to 0m without touching a rower then I'm all ears.
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Old 05-24-2012, 04:49 AM   #3235
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In this workout specifically written with row and wb's, if you could explain how to go from 1200m to 0m without touching a rower then I'm all ears.
You're missing the point, if you enjoy climbing on and off a rower 40+ times, cool. #fin
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Old 05-24-2012, 09:51 AM   #3236
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no, you're missing the point. If we wanted to do x number of wall ball clean and throws for time that is what we would have done. Instead, it was specifically designed for row and wall balls(wasnt our WoD idea, it was created by Russell Berger). Plus, in this WoD you are doing more work than if you just did wall ball clean and throws for a couple reasons:

1. to be able to eat up as many meters as possible in one pull, you've got to put all power into one pull.....it's hard to get the same intensity, power, and resistance out of a 20lb wall ball.

2. If it was just X amount of wall ball clean and throws for time, there would definitely be periods of 5-15 second rests, whereas with this workout, you never quit moving until you're finished.
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Old 05-24-2012, 08:38 PM   #3237
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well, tomorrow is going to suck for sure. the WOD is Josh and with my lack of ability to do OHS, i don't see this WOD ending well.
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Old 05-24-2012, 08:45 PM   #3238
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Haven't done Josh. The OHS would be fine for me but the pullups would suck hard.
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Old 05-24-2012, 08:56 PM   #3239
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We've been doing some testing at our box. Yesterday was endurance. I was a little disappointed in my running times, but at least it gives me a goal. I think sub-6 is definitely within my reach for the mile.

~5 minute rests in between:

800 m: 2:38
1600 m: 6:12
500 m row: 1:28.5
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Old 05-24-2012, 09:02 PM   #3240
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Haven't done Josh. The OHS would be fine for me but the pullups would suck hard.
i am sure that the pullups would also kick my ass since i just started kipping a month or so ago and i am still not fluid at all. however, i am really scared of the OHS since i have zero mobility in my shoulders and last time i had to use a 15lbs bar and even that was a struggle. the second my hips go back and i start to go down for the squat, my shoulders immediately move forward causing me to either throw the bar or risk going face forward into the floor.

the only other concern that i have is that on Monday is Murph day as you know which means another 100 pullups which might really push my shoulder into the ground.
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Old 05-24-2012, 09:05 PM   #3241
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Just try to take care of your hands . 90 pullups tomorrow is certainly getting into the palm tear range.
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Old 05-24-2012, 09:20 PM   #3242
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yep. I am actually considering skipping tomorrow and instead doing a wod at home . Maybe something like Annie since I haven't done sit ups in a while and I need to work on my double unders . Do you think that's a smart thing to do? I already did 4 wods this week so giving my shoulder and hands some rest might be a good idea before Murph.
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Old 05-24-2012, 09:23 PM   #3243
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An "active recovery" day might be just the thing. A nice hike, maybe a longer easy paced row, some mobility work on your shoulders instead of cursing OHS.
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Old 05-24-2012, 09:46 PM   #3244
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An "active recovery" day might be just the thing. A nice hike, maybe a longer easy paced row, some mobility work on your shoulders instead of cursing OHS.
that was my plan for Saturday and Sunday
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Old 05-25-2012, 08:56 AM   #3245
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We did Fran this morning, but I'm still not doing any pressing movements so I did 95lb front squats instead of thrusters. I'd rather do that any day. 6:26 at that. Still kind of slow. That set of 15 makes me hate life.
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Old 05-29-2012, 09:46 AM   #3246
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Anyone do any Hero WODs for Memorial Day?

We did the infamous Murph. I finished in 49:09, the coach swears I can go sub-40, but GOD, I was moving pretty constantly, minus a couple stops to re-tape my tape gloves back to my wrists, they kept pulling out. Broke it down to 20 rounds of Cindy.
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Old 05-29-2012, 11:11 AM   #3247
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our gym did Murph as well, though I didnt participate.
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Old 05-29-2012, 11:14 AM   #3248
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Anyone do any Hero WODs for Memorial Day?

We did the infamous Murph. I finished in 49:09, the coach swears I can go sub-40, but GOD, I was moving pretty constantly, minus a couple stops to re-tape my tape gloves back to my wrists, they kept pulling out. Broke it down to 20 rounds of Cindy.
We did Murph as well. I did it modyfied since push ups kill my shoulder so I did 150pull ups and 100 dips and 300 squats instead. 47:26 and I wanted to die. And as usual, I once again pulled my IT band so I can barely walk now.
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Old 05-29-2012, 12:21 PM   #3249
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Yeah, I've been fighting with my IT band for a while now. I routinely make out with my foam roller, stretch, and limp. I bought a bike inner tube (my own version of a voodoo band) and it seems to help a bit with the patella ligament pain, but I'm getting sick of the discomfort. May actually make a Chiro/ART appointment with my guy to get it worked on, but at $90 a visit, it ain't fun.
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Old 05-29-2012, 12:32 PM   #3250
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Yeah, I've been fighting with my IT band for a while now. I routinely make out with my foam roller, stretch, and limp. I bought a bike inner tube (my own version of a voodoo band) and it seems to help a bit with the patella ligament pain, but I'm getting sick of the discomfort. May actually make a Chiro/ART appointment with my guy to get it worked on, but at $90 a visit, it ain't fun.
check with your insurance. mine covered my chiro appointments.
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