Wednesday 12.28.11

Left: GOOD. Right: BAD. See why, below.

Wall balls: probably right up there with doubleunders and burpees as a contender for "Least Favorite Exercise". Why? Because they are EXHAUSTING and that ball gets so HEAVY! When done with correct form, however, the wall ball can be slightly less daunting. Let's discuss.

First, the wall ball is akin to another fabulous CrossFit movement, the thruster. The thruster utilizes the power of the legs and hips (our biggest muscles) to move the barbell overhead. Same with the wall ball. Basically, we're coiling up our body like a spring. The lower we can get in that squat, the more "bounce" our body spring has to launch the barbell or medicine ball overhead to that 10-foot-high target. And to maximize that "bounce" its more efficient to be more vertical in that squat. We want to get that ball up, NOT out. The wall ball shot is not a basketball jump shot. Both hands and both legs are propelling the ball upward.

So, that's how we propel ball the ball upward, but what about the next step -- receiving the ball and prepping for the next launch? Well, folks, follow me with the following train of thought for a minute. Think about when you're jumping up and down on a trampoline. When you first start, you start with small jumps and you don't bounce very high. Then, as you continue you jumping, your jumps get bigger and you get more bounce, right? You're landing deeper into the trampoline, so the trampoline offers more bounce to launch you higher into the air. You get additional bounce, too, when you land in the same spot on the trampoline as well. So, the more vertical you are, the more bounce you get. As Kelly Starrett always says: POSITION IS POWER.

So now, pretend the medicine ball during a wall ball shot is you (the jumper), and you are the trampoline. If you (the trampoline) receive the falling ball (the jumper) as you are descending into your next squat (i.e., coiling your body into a compressed spring), then you will be able to launch the ball into its next "jump" more efficiently than if you receive the falling ball in a standing position. Make sense? If not, watch this video on wall balls. During today's WOD, you'll have plenty of chances to practice your wall ball form. Get bouncy, Warriors!!

WOD

Tabata:
Handstand pushups
Row (calories)

"Karen"

150 wall balls (20/14)