18lb rubber med ball for wall ball?

Matthew Nielsen · 11-02-2005, 05:57 PM

Is it ok if I let my 18lb rubber power-systems med ball bounce once between each throw when I do wall ball? It is deadly on my hands/wrists to catch straight off the wall.

David Wood · 11-02-2005, 07:20 PM

Matt: Welcome to CrossFit!

Strictly speaking, no. As Coach observed the other day: "Dropped reps don't count".

That said, in the *real* world that us normal people live in, sure. Do whatever it takes to do it. (Lord knows, I drop a lot of reps, and I still count most of 'em.) If you have to drop it every time, well, that's not good, but doing it in any fashion is better than not doing it (assuming you don't get hurt).

The trick in catching them is to be dropping back down into the full squat as the ball comes down. This lets you decelerate the ball over a relatively long path and time (i.e., maybe 0.8 seconds and 2 feet of vertical distance, instead of 0.1 seconds and 6 inches). This will reduce the force on your hands and wrists signficantly, as well as put you (immediately) into the right position at the end of your catch for the next upward explostion. This "being ready to go again instantly" is what makes wall ball such a metabolic burnout.

Matthew Nielsen · 11-03-2005, 06:47 AM

That makes sense. I was trying to catch it without squating to decelerate the ball. I'll give it a try.

Michael Ledney · 11-03-2005, 08:57 AM

Another helpful hint, please concentrate on bringing the catch down into your chest. A medicine ball to the larnyx makes for a short day.

Frank C Ollis · 11-03-2005, 11:23 AM

Matthew,
Keeping the motion continuous actually makes it easier.

If anything in CrossFit could actually be called easy.

Jeremy Bloniasz · 11-05-2005, 06:47 AM

He may be on to something. Squat down as it drops past, catch it off the first bounce, clean to shoulder stand and throw. Kind of a wall ball-ball slam hybrid. It would definately increase coordination too.

-Jeremy

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11-02-2005, 05:57 PM	#1
Matthew Nielsen Member Profile: Join Date: Oct 2005 Location: Herndon VA Posts: 602	Is it ok if I let my 18lb rubber power-systems med ball bounce once between each throw when I do wall ball? It is deadly on my hands/wrists to catch straight off the wall.

11-02-2005, 07:20 PM	#2
David Wood Moderator Emeritus Profile: Join Date: Oct 2002 Location: Lebanon NJ Posts: 3,310	Matt: Welcome to CrossFit! Strictly speaking, no. As Coach observed the other day: "Dropped reps don't count". That said, in the real world that us normal people live in, sure. Do whatever it takes to do it. (Lord knows, I drop a lot of reps, and I still count most of 'em.) If you have to drop it every time, well, that's not good, but doing it in any fashion is better than not doing it (assuming you don't get hurt). The trick in catching them is to be dropping back down into the full squat as the ball comes down. This lets you decelerate the ball over a relatively long path and time (i.e., maybe 0.8 seconds and 2 feet of vertical distance, instead of 0.1 seconds and 6 inches). This will reduce the force on your hands and wrists signficantly, as well as put you (immediately) into the right position at the end of your catch for the next upward explostion. This "being ready to go again instantly" is what makes wall ball such a metabolic burnout.

11-03-2005, 06:47 AM	#3
Matthew Nielsen Member Profile: Join Date: Oct 2005 Location: Herndon VA Posts: 602	That makes sense. I was trying to catch it without squating to decelerate the ball. I'll give it a try.

11-03-2005, 08:57 AM	#4
Michael Ledney Member Profile: Join Date: Jul 2005 Location: Fort Thomas Kentucky Posts: 292	Another helpful hint, please concentrate on bringing the catch down into your chest. A medicine ball to the larnyx makes for a short day.

11-03-2005, 11:23 AM	#5
Frank C Ollis Member Profile: Join Date: Jul 2007 Location: Vista CA Posts: 506	Matthew, Keeping the motion continuous actually makes it easier. If anything in CrossFit could actually be called easy.

11-05-2005, 06:47 AM	#6
Jeremy Bloniasz Member Profile: Join Date: Feb 2005 Location: Millbury MA Posts: 195	He may be on to something. Squat down as it drops past, catch it off the first bounce, clean to shoulder stand and throw. Kind of a wall ball-ball slam hybrid. It would definately increase coordination too. -Jeremy