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Exercises Movements, technique & proper execution

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Old 02-01-2006, 09:14 PM   #1
Curt Garner
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What's a good substitute for ball slams? I'm afraid my homemade wall ball ball will explode if I slam it on pavement.
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Old 02-01-2006, 10:44 PM   #2
Eugene R. Allen
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Curt - Slams, rage ball, rage box, slam box and any of the other variants of picking up a medicine ball and trying to pierce the earth with it are very unique and trying to duplicate their effect would be complicated and futile.

Solution 1: Cough up the bucks for a D-ball.

Solution 2: Make a stronger homemade ball.

Solution 3: Create some sort or cushion, a shock absorbing surface of some sort onto which your slam your ball.

Don't substitute something else for the slam ball exercise, instead change your environment somehow to accomodate the exercise.

Go forth and slam.
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Old 02-02-2006, 07:51 AM   #3
Michael Ledney
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Curt, we have a couple of homemade balls and in deference to Eugene's solutions 1 and 2, we've gone with #3.

We have an old couch in the garage that makes a safe landing place after the WOD. I just pull off the cushion and slam on it. We still don't get much bounce, but that's the point. Eventually the tape does split, but not usually until we're 100 slams in or so. If it's a workout with rounds one guy tapes while the other does another movement.

Not a perfect solution, but very crossfitty me thinks.
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Old 02-02-2006, 09:01 AM   #4
Curt Garner
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Thanks for the replies. You guys are a wonderful resource! While saving for a D-ball, I'll try my homemade ball on a softer surface -- perhaps the sandpit at the local park.
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Old 02-02-2006, 12:37 PM   #5
Kenneth Urakawa
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Sledgehammer + BFT (aka "large darn tire") = fun
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Old 02-03-2006, 07:47 AM   #6
David Wood
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See http://www.crossfit.com/discus/messages/26/17171.html

for a discussion of homemade medicine balls that can stand up to rageball.
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Old 02-03-2006, 09:46 AM   #7
Sam Trevola
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For over a year I've been hucking my 20-lb homemade ball at an 80-lb heavybag as it lays on the floor and neither object has split at the seams.
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