Balls of Fury
As many round as possible in 20 minutes:
- 10 Ball Slams @ 20 lbs.
- 10 Overhead Lunges @ 20 lbs.
- 10 Wallballs @ 20 lbs.
This workout got LONG. I went out too fast and crashed and burned. I was at almost 9 rounds at 10 minutes and ended up only completing 15 + 10 ball slams and 10 overhead lunges.
I wasn’t feeling fresh at all before or during the workout. I’ve pushed it pretty hard this week and we’ve done some longer workouts. I’m feeling like tomorrow I should probably bring the intensity down a notch.
These were by far the easiest movement of the three. I felt fine until I got really gassed. About 12 minutes in even these started to get pretty tough.
I was getting so toasted holding the dang medicine ball above my head. I think that this is mostly because I don’t have the flexibility to get into the proper position. I can’t lock it out above my head. I really have to get that completely figured out because it’s killing me in a lot of other overhead movements too.
I felt ok doing wallballs. I didn’t stop during any of the 15 sets of wallballs. I did usually rest for a few seconds before each round of these nasty suckers though. My wallballs are solid but the more tired I get, the harder they are.
After Workout Extras
I wanted to work on handstand push ups and butterfly pull ups today. I didn’t want to do a ton – just wanted to improve a little on those movements.
I did three sets of strict, handstand push ups: 12, 10, 8.
After that, I worked on some butterfly pull ups. I basically tried to do a bunch of sets of 10. I kept screwing them up by dropping straight down so I only completely my set of 10 about three times. But, I had never done more than a few in a row before today so I was pretty stoked. My technique has a long way to go but I’m getting better.
I’m going to start staying after everyday to try to get better at some of the stuff I’m bad at. There’s a long list.
- Hose Drags, Deadlifts, Ball Slams
- Front Squats, Burpees, and Atomic Sit Ups
- Crossfit Fran
- CrossFit Cindy
- 1 Rep Power Cleans and Weighted Pull Ups
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