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Workout Log XXIV
Aug. 13th, 2014 12:12 pmToday's On-Ramp was intense!
We started by learning wall balls, slam balls, and box jumps. I opted for a 14 lb ball for wall balls, and a 15 lb ball for slam balls. For box jumps, our coach had us start with very small boxes and go up from there - I was able to jump up on the 30 inch box.
After that, we were introduced to double-unders; I was able to pull it off successfully a couple of times, but couldn't do multiples in a row. More practice is necessary!
Our WOD was a 15 - 12 - 9 of wall balls, slam balls, and box jumps, for time. I used the same 14 and 15 lb balls for wall balls and slam balls, but went with a 20 inch box for box jumps. I finished in 7:14, and it was a hard go.
Amy pointed out that I was doing a couple of things wrong - one was due to exhaustion (on the wall balls, I was allowing the ball to get too low, which actually meant more work!) and one was due to my tendency to divide a movement into segments (I should have followed the slam ball to the floor to catch it on the bounce, which would have been easier, instead of throwing, waiting for it to hit the ground, and squatting to get it). More practice on both of them will help! I think I may do slam balls with a lighter weight as part of my warmup.
PLP 46: 10 / 9 / 9 / 9 / 9 - I actually did the first 10 as part of my warmup before On-Ramp; I also did 6 ring dips!
We started by learning wall balls, slam balls, and box jumps. I opted for a 14 lb ball for wall balls, and a 15 lb ball for slam balls. For box jumps, our coach had us start with very small boxes and go up from there - I was able to jump up on the 30 inch box.
After that, we were introduced to double-unders; I was able to pull it off successfully a couple of times, but couldn't do multiples in a row. More practice is necessary!
Our WOD was a 15 - 12 - 9 of wall balls, slam balls, and box jumps, for time. I used the same 14 and 15 lb balls for wall balls and slam balls, but went with a 20 inch box for box jumps. I finished in 7:14, and it was a hard go.
Amy pointed out that I was doing a couple of things wrong - one was due to exhaustion (on the wall balls, I was allowing the ball to get too low, which actually meant more work!) and one was due to my tendency to divide a movement into segments (I should have followed the slam ball to the floor to catch it on the bounce, which would have been easier, instead of throwing, waiting for it to hit the ground, and squatting to get it). More practice on both of them will help! I think I may do slam balls with a lighter weight as part of my warmup.
PLP 46: 10 / 9 / 9 / 9 / 9 - I actually did the first 10 as part of my warmup before On-Ramp; I also did 6 ring dips!