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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

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.


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