The share-a-wallball plan

Tuesday 111018

A: Press 9-7-5

B: “Grab My Ball”

Teams of two, five rounds of two minutes on, two minutes rest. Max reps wallball/burpees.

Two people on a team.

First person throws the ball, drops to do a burpee; second person catches the ball.

Then, second person throws the ball, drops to do a burpee; first person catches the ball.

The two teammates alternate back and forth over the two minute round, one rep at a time. Then they both rest for two minutes, before repeating.

Post team name, team members, and score to comments.

If you’re still confused as to how today’s WOD will work, watch the awesome demo by Stan and Cindy (thanks, guys!!):

Synthetic primal: Stone Age fitness in the 21st century
How to increase your persistence in just seconds
CrossFit: Be Young, Feel Young, Redefine YOU (video)
Don’t be ‘that guy’ (or gal)
Dealing with mysterious hunger

* * * * *

Here’s what’s on tap for Wednesday’s WOD classes:

Deadlift 3-3-3
Front squat 3-3-3
Hang squat clean 3-3-3
Split Jerk 3-3-3

  • drake

    For those of us struggling with muscle-ups, the mainsite has a nice video by Noah Gabriel Landis–from District CF–both doing muscle-ups (the video’s beginning has an excellent slow-mo) and then discussing his approach to doing them:  http://media.crossfit.com/cf-video/CrossFit_WOD111018_RunHSPU_MULsitPistol.mov

    • Eric

      Thanks Drake :)

  • http://www.joshuanewman.com Joshua Newman

    Important point: a rep only counts if your partner catches the ball in the air.

  • Kameron

    Press: 9 @ 95, 7 @ 105; 5 @ 115

    Kam & Mike W: 35 + 34 + 37 + 39 = 145

    • Kameron

      Whoops, forgot about round 1. We’ll something around 20. Didn’t really know what the eff was going on. Got it going pretty well after that though.

  • Stephanie

    cassie & i, switching it up btwn 14# and 10# wallballs…23-20-23-24…no idea on the first round, too chaotic to count.

    • Cashew

      woot teamwork! that was so much fun! those pictures need to be posted, i can make them into a nice collage in photoshop, because that’s what i do lol. thanks Reis for taking them!

      • Anonymous

        I wasn’t sure if any of them came out well…tough to capture the essence of this one without video…

        • Stephanie DeYoung

          the pics were great reis! hilarious, actually. i particularly appreciate that, though i am probably the world’s slowest burpee-er, in the pics i was always a blur so i look lightening fast! i just emailed them to you cass.

          to clarify, the only reason why we went down to a 10# wallball is because i begged and pleaded…so we compromised, every other.

          also, on the presses: 55-65-70(fail on the last rep)

  • Anonymous

    that WOD was diaboical – nothing more to say.

  • Anonymous

    Josh I think you jumped the gun on naming that OHS workout “Arabian Sand Goggles,’ when this is the one where people stand the most chance of catching balls to the face.  That said, Philippe and I did an admirable job (at times) and I have no idea what our scores were. Burpees went to shit in the second minute of the last couple of rounds.  Sorry for the extra rest Philippe…

  • Jeff B.

    Made up Angie.

    Did that in 21:06 Rx.  

  • Kevin

    If you want muscle ups you have to get chest to bar pullups for reps and deep full ROM dips for reps. I woud say at least five of each. If you still don’t have them then its technique issues on the transition that need to be drilled.

  • Kevin

    If you want muscle ups you have to get chest to bar pullups for reps and deep full ROM dips for reps. I woud say at least five of each. If you still don’t have them then its technique issues on the transition that need to be drilled.

  • http://www.facebook.com/people/David-Pugh/1321640221 David Pugh

    haha what a morning..i really discovered as far as the presses are concerned it’s not the strength that’s important ( OK OK IT IS) but it’s the way you breathe and stay tight from your glutes to your midsection..so i thank coach jeff for those tips this morning

    overall it was good to be with the 6:15 crew after a week of vacation.

  • Jamie F.

    Wendler: Back Squat

    5 Reps @ 165 LBS
    5 Reps @ 190 LBS
    Max Reps @ 215 LBS – 13 Reps

    Made up Angie w/JB.

    27:14.8 as RX’d.

    • Jeff B.

      Killer.  Good sharing the misery with you….

  • http://www.facebook.com/profile.php?id=805479 Akash Bharucha

    Finally back after a week and change traveling.  Good seeing the usual suspects 

  • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio

    Brutal workout this morning. Looking forward to tomorrow’s shitshow

  • Anonymous

    I have a question about heavy deadlifts tomorrow.  After the 36 deadlifts yesterday (9 of them at 75% of 1RM), is it advisable to go ballistically heavy just two days later? I have standard soreness in my back, but nothing out of the ordinary pain-wise.  I’d love to attempt 3 reps at 90%+, but not if I’m risking injury…

    • keller

      http://talktomejohnnie.com/aggressive/deadlifts-viagra

      “You can recover from the squat so you can train it more. While the deadlift, in contrast, is very taxing on the central nervous system and low back thus taking a long time to recover from.
      * On a side note, I had the pleasure of hearing Dave Tate speak in San Diego a few years ago and when talk turned to the deadlift he indicated no more than 4 pulls over 90%. Anything over 4 pulls at 90%+ and could not recover to the next max effort work 7-10 days later. “

    • Sean M.

      I don’t think you would be risking injury.  You will most likley have localized recruitment issues, and will likely be finding a “Max for Day” vs a new PR (depending on how much of a novice you are- assume if you are a novice lifter you are more likely to PR).

      You’ll know right away whether or not you have 90+% in you tomorrow after the first set.  

      • Anonymous

        Thanks very much for the info guys…

  • Anonymous

    If you had to pick one workout to make you feel great for the rest of the day, what would you do?  I tried to answer this for myself and came up with:

    run a mile
    deadlifts or back squats: 5-5-5
    one set max pull-ups
    clean and press: 3-3-3
    one set max pull-ups

    Basically, Wednesday’s WOD.  No way am I missing it.

  • http://www.facebook.com/pimperio Paul Imperio

    a) 95#-105#-115#

    b)Paul & Josh:  16 + 26 + 17 + 16 + 21.  14# ball

  • Jim S

    A: 95 100 105
    B: made up Nate from yesterday
    4 pull up 4 ring dip sub for 2 mu
    4 HSPU with black strap over the bar
    10 45#kb swings (only size I have here)
    10 rds even

  • Jim S

    A: 95 100 105
    B: made up Nate from yesterday
    4 pull up 4 ring dip sub for 2 mu
    4 HSPU with black strap over the bar
    10 45#kb swings (only size I have here)
    10 rds even

  • Sara

    Nate:  9 rounds plus 1 muscle up as rx’d

    Also did the WOD with new member Sam this morning… good work and welcome!!!

  • Jay

    85#
    15 16, 15, 15, 15
    wallball wod with Sean

  • Dickie

    Saludos de CrossFit Alfa en Mexico City!

    It’s “La Semana de Las Ninas” here; today’s WOD was a choice of Grace or Annie. 

    Grace
    95 lbs
    8:38

  • Paloma

    Well today was my 2nd WoD out of elements and my stamina is just really getting used to this. I’m a broadway dancer and would think stamina would be a no brainier but I love that this is pushing my limits. Made it to the top of the fourth round and just completely couldn’t breathe and had bad pain in my chest and stopped to go collapse in a ball on the side. HA! Just working on getting over the mental part of it all.
    If I remember right 16-12-12-0-0( dying) ha

    Here’s to getting stronger!

  • Michael C

    #95 press
    7-6-5
    w/Greg: mid thirties each rnd.  Don’t remember exact numbers

  • Phil Jonat

    A: 95 lb – 8,7,5 reps
    B: 19, 21, 19.5, 19.5, 19 with 20 lb ball

  • Steve Slo

    I really liked this WOD.

    A) 115×9, 125×6, 129×3 (The strict press might get downgraded into the goat category)
    B) Worked with John: 20, 18, 15, 15, 15 (with a 20lb ball)

  • Sam G.

    pwr clean instead of press since I pressed yesterday

    pwr clean 3 by 5

    95-135-185-185-195

    Felt happy with the 195, hopefully get to 205 in a few months

    Team Wod with Steve L, we averaged around 17 rounds each one, Burpees were a killer

    weighted pull ups 35 lbs

    5-4-5 still experimenting on rest times, 4 to 5 minutes seems to be the sweet spot.

  • Jeff

    10->1
    FS @ 165#
    press @ 115#
    flying double-pull ups (c2b on the high bar)
    35:11

    This was a complete disaster.  I was experiencing side cramps halfway through.

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