CrossFit Brand X Forum| CrossPit 04/17/2006

CrossPit 04/17/2006

Lucky Dawg

Posted: 18 April 2006 03:52 AM

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Total Posts: 1605

Joined 2004-08-19

Warm up: 600m run, shadow box, stretch

Ball Complex
Stand with ball in hands
Slam ball
Squat down to ball and grip top of ball
Thrust legs back into a sprawl
Push up
Keeping hands on ball, sit out with right leg, sit out with left leg
Resume sprawl position
Shuffle 180 degrees to other side of ball
knees to chest
clean ball

Workout: 10 rounds:
1 min. Ball Complex
1 min. heavy bag work ( hard, fast straight punches)
[20 min. total]

Big Dawgs-10 reps per round/ 20 lb. ball
Pack- 7 reps per round
Puppies - 5 reps per round/ light weight ball

Skill work: hooks, mount escape

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M/31/5’10”/175#

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Lucky Dawg

Posted: 18 April 2006 03:53 AM

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Total Posts: 1605

Joined 2004-08-19

The 180 degree shuffle was Big D’s idea. It made the complex twice as good.

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M/31/5’10”/175#

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LauraR

Posted: 18 April 2006 04:15 AM

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Total Posts: 7680

Joined 2004-08-09

That had to be the hardest 20 minutes of my life. I was able to manage 5 complexes in a minute, 12lb ball, no rest.

Ball complex = sheer genius.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Lucky Dawg

Posted: 18 April 2006 06:20 AM

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Total Posts: 1605

Joined 2004-08-19

Michael Street gave me the idea of a ball complex up at CrossFit HQ by showing me one of his own.

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M/31/5’10”/175#