Buddy Carry
We do a lot of work perfecting our form. We want each squat and deadlift to be perfect, so that we can increase our training loads to the maximum safe and practicable limit. Under heavier loads we induce greater hormonal response, and thereby become stronger.
This is a very important idea. Getting stronger increases our work capacity and makes us more useful humans. It also makes us harder to injure and more likely to recover from physical trauma. All of these are good things. It means that we are better prepared for the “unknown and unknowable” as CrossFitters like to say… or ready for when things go sideways, as my old man might have said.
One thing all of this perfect practice doesn’t necessarily do, though, is actually put a little “sideways stress” on our bodies. I love WODs like this, because there is no perfect form for what you have to do today.
The better your running form is, the better you will be at this. The faster you go, the less time you have to spend under an awkward strain. The stronger your core/midline stabilization is, the better you will be able to maintain an upright position during the run… but there’s noplace you can really put this ball that isn’t going to suck.
Fortunately, your buddy for today is just a medicine ball. You’ll spend a lot of quality time with it, though. This is a simulation of what happens when things go sideways.
Friday, June 27
Strength: Push Press 3-3-3
WOD: “My Buddy”
4 Rounds
Run 400m with Medball
20 Ball Slams
10 Burpees Onto Ball
10 Walking Lunges with Ball Overhead
(For “Burpees Onto Ball”, begin standing with ball on ground. Place hands ON BALL, lower chest TO BALL in a plank position, and then return to standing with a jump at the top. This is a fun, close-grip pushup style of stimulus, and also challenges your grip on the ball. Placing hands on the ground beside the ball is a scaling option.)
I had an image of carrying this instead based on the wod name 😉
http://www.thestrong.org/online-collections/images/Z000/Z00060/Z0006062.jpg
Creeptastic.
Oh yes I did:
http://youtu.be/OdximU6Ao00
Push press 155# PR, 17:50 Rx
Boom
If you can fill that thing with 20 pounds of lead shot, then I’d allow it. But you have to keep hands on it at all times. 🙂
-JTS
But but but then he would be a buddy of crossfit destruction. oh i slay myself.
If she’s not terrified of this doll – SHE’S TOO YOUNG FOR YOU BRO
Ok this one sucked, but in a really good way.
Push press 175. 20:25 Rx.
Nice balls… 🙂
PP: 85#
MODMYBUDDY: 20:57 (10#, scaled burpees)
(For 2 rds did run, but sub last 2 rds for 400m rowing)
Oh Maralene, can always count on your butt kicking warm ups. Also thanks for the Achilles heel tip with my calves tightening issue! This wod had elements I don’t like except ball slams but such a great WOD. 6:30 way to push through it – you guys rock!
Push press: 185# (205# x1) F*#$@^DHSFKFW@&*(JKG45648 <—— venting
I really wanted to PR, but everything is feeling extra heavy these days!
WOD: 18:10 Rx
All I could think about during this:
http://www.youtube.com/watch?v=NXYMhClL4lU
225# push press. Felt really good. Up 10#s from the last time we did 3 rep max.
My buddy and me took 19:55 to run, slam, squish and lunge all around CFSV this morning.
I did all of the things today
HBBS (yesterday was rest day but I didn’t want to miss the fun) 5×5 all at 135#
Push Press – 105# 3RM PR 😀 yay
WOD – 17:32 w/ 16# buddy ball
AWESOME DAY! I LOVE YOU GUYS
ALSO – Tomorrow is Emily’s last WOD EVER. So if you are coming for teh invasion or to simply putz around consider joining us all after for some mid day tom-foolery at indo. Let’s go with noon-ish? 12:30 ish? Time for a WOD, farmer’s market fun and post -wod putzing around and then head over?