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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 07-20-2005, 09:43 PM   #1
Neill S. Occhiogrosso
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After today's workout, a friend and I had some fun tossing around a 20 pound medicine ball. It was fun, and the carryover from core CF movements like swings and thrusters was incredible.

I'm curous about good workouts built around throwing medicine balls or other heavy things. Here are my ideas:

1) Partners stand 20 feet apart. 100 total tosses for time. If the ball is dropped, both do five burpees. Use a variety of throwing techniques.

2) A throws to B. B stands still while A runs past him. When A stops, B throws to A. Repeat until you've gone one mile. The same rule for drops applies.

3) There's always Hoover Ball.

Does anybody else have ideas?
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Old 07-20-2005, 11:19 PM   #2
Roger Harrell
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Two folks, lying about 10-15 feet apart, feet pointed towards eachother. Do a hollow rock and fling the ball overhead to your partner. Partner catches rolls back and returns the ball.

Hold one ball in your hands and one between your feet and do hollow rocks.

Juggle 3 of them? :-0

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Old 07-21-2005, 06:40 AM   #3
Scott Kustes
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Stand back to back (10 or so feet apart I guess....don't have a ball to practice with) and throw it back and forth, rotating from one side to the other each time.
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Old 07-21-2005, 06:41 AM   #4
Chris Forbis
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Let's not forget Karen (150 wall ball shots for time). She smokes me every time, and I've only done her with a 10# ball.
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Old 07-21-2005, 04:53 PM   #5
David Wood
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Let's not forget the ultimate weighted-implement exercise thread, from the wayback machine . . .

http://www.crossfit.com/discus/messa....html#POST5388

(You know you're an old fart when you can remember threads from 2003.)
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Old 07-21-2005, 07:16 PM   #6
Pat Janes
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The med ball, situp + wallball combo from the video on the homepage (Gym Jones - Firefight - 21 Jul) looks pretty cool...!

Hold med-ball through situp and fire up it up to target as you rise to the top of the situp. Took an instant liking to that - just can't quite figure out how to implement it in the shed yet.
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Old 07-23-2005, 05:57 PM   #7
Steven C. Herndon
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I just made a medicine ball, problem is , when I throw it at the target (nailed 10 ft up a tree) it just drops straight down the tree trunk, no bounce back at all, making it hard to catch. I guess I could just step up to the tree, catch and step back, but then I have to readjust my stance for the squat for the next throw, and my times suck enough without adding seconds to each throw. Suggestions?
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Old 07-23-2005, 07:11 PM   #8
Stephen Thrasher
 
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Steven, would changing your target angle help? Then you could stand close to the trunk throughout the exercise. On a similar note, does the target have to be on a wall, i.e., would a painted square on a ceiling make a good target?
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Old 07-23-2005, 07:31 PM   #9
Steven C. Herndon
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Stephen, I did think about trying to find somewhere to put a target at an angle, maybe some type of slope that I could throw the ball onto and which would then roll the ball back towards me. The ceiling is a great idea, I just do not have a ceiling that would be tall enough or take the beating! I am also thinking about seeing if I can pump a little air in the ball, since there is a little room left and the ball will flatten out where it sits, absorbing any energy that would help in the rebound. I guess if I sealed the holes well enough, it would hold air at least long enough for a workout. Thanks for the suggestions.
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Old 07-27-2005, 11:01 AM   #10
Graham Tidey
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I read somewhere that a guy put a wooden board either suspended from or fastened to his cieling and did "vertical wall ball", a thruster with a throw as his medicine ball also didn't have any bounce.
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