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Old 02-18-2004, 02:17 PM   #1
James Taft
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Hey, this is my first CrossFit post. I am starting to build a garage gym and one of the things I am looking at getting is medicine balls. I am going to go with the dynamax brand. What weights are used frequently in the WOD. I want to economize and only get those that I really need. I am 5'10, 215lbs and in fairly decent shape. Any suggestions?

Thanks
Jim
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Old 02-18-2004, 07:01 PM   #2
David Wood
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I'd get a 20, or a 28-pound ball as my first two choices. (Personally, I can only handle the 20, but I'm a lot lighter than you . . . and CrossFit often specifies the 28-pounder).

After that, if I had the money, I'd go lighter next (12 pounds?), then heavier. You wouldn't need the monster (40 pounds?) ball very often, but it would be fun to test yourself occasionally.

The lighter one you might need for particularly tough days, or for introducing out-of-shape friends to CrossFit.

Although the Dynamax balls are fabulous, you should know that you can make perfectly adequate medicine balls for Wall-Ball for about $5.

Take a old, or cheap, basketball ($4 at Wal-Mart).
Cut a slit in it about 2-3 inches long.
Stuff it with sand.
Close up the slit. I like to first sew it with dental floss as very tough thread, then glue it.
Cover the whole ball with several layers of duct tape ($1).

This combination will (almost) never leak, but if it does, apply more duct tape. The ball won't bounce back the way a Dynamax ball will, but will only set you back about 10% of the cost.


Dave
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Old 02-19-2004, 07:25 AM   #3
dave ojeda
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Hey James!
I would definately go with the dymamax ball. The ball size was a big factor for me. Jim at Dynamax can explain the benifits of his med balls better than I. He stayed on the phone for almost an hour talking about his product and OLY lifting. Jim is highly regarded hear at Crossfit.

I bought 2 balls from him (6lb and 20lb, 20lb for the Crossfit wallball exercises)) he has a special running 25% off and free shipping.

Jim said that the 6lb ball was all I needed for working on power/speed and that there is a general misconception regarding the need for heavy weighted balls. Jim trains his top athletes with the 6lb ball. So I figured that is good enough for me. Give him a call and he will enlighten you on the points I can not explain clearly. Also, buy his medball manual, small but packed with info, most I haven't read before.

Good Luck!
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Old 02-19-2004, 10:06 AM   #4
James Taft
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David & Dave thanks for the info! I haven't worked too much with medicine balls, but I think your arguments sound good. I agree that it seems like using a ball that is too heavy to perform explosive movements may in fact negatively effect your central nervous system (if you are training for explosiveness). I guess it all depends upon what your goals are. I'll give Jim a call. Thanks

Jim
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Old 03-02-2004, 11:28 AM   #5
Marvin Treadwell
 
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I made a med ball once but it fell apart. I am leery of homemade items, if they are made by me.:talker:
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