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Exercises Movements, technique & proper execution

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Old 10-16-2002, 07:57 AM   #1
Dan John
Departed Dan John is offline
Join Date: Jan 1970
Posts: 365
For our throws workouts recently, my little group has added a variety of Hooverball with a light medicine ball. What a great conditioner for throwers. It goes fast, you throw a lot, and you start to notice your heart and lungs. The next day, we have all reported soreness throughout the upper body.

We have also added an idea from a buddy in Highland Games which might be worth an addition for some crossfitters: Jeff Armstrong gave me four foot piece of PVC with a "T" glued to the end. We slide a 25 pound plate down to the "T" and do multiple swings around the head, hammer throw style. This seems to work the upper body in a way that can only be felt, not described.

Just an idea.
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Old 10-16-2002, 03:06 PM   #2
Frank C Ollis
Member Frank C Ollis is offline
Join Date: Jul 2007
Location: Vista  CA
Posts: 554
I had my squad play with a 12lb rubberized ball. Ouch!!! It is an incredible workout, and it weeds out the weak very quickly.
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Old 10-16-2002, 06:55 PM   #3
Founding Father Coach is offline
Join Date: Aug 2003
Posts: 391
Here are the rules for Hooverball:

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