Skerg, Wall Ball Love & February Boot Camp – CFS

Jan 30th, 2017

Category: CrossFit

Skerg, Wall Ball Love & February Boot Camp – CFS

Class working that gymnastics

*Schedule Update: 9AM, 11AM & 12pm classes will meet in Southie Orange today. See you there!

February Bootcamp
Keep those 2017 resolution goals going with CFS Bootcamp! The February session will kick off on Wednesday 2/1 and run through Monday, February 27th.

CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week and 1 bonus mobility class per week.

Current CFS members! Got a friend who is interested in getting started? Refer a friend to February bootcamp and receive a $50 referral bonus off of next month’s membership!

Skill
Ring Work
-Supports (w/ l-sit where able)
-Rows & Y’s, T’s & I’s
-Push-outs
-Push-ups

Ski Erg Practice

Why Should I Push That Wall Ball Station?!
The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any time domain.
Maintaining good form throughout the movement is key. Keeping the ball high on the chest (like the front rack of the front squat) while keeping our weight on our heels from top to bottom of the squat will help delay muscle fatigue by keeping us as efficient as possible throughout the movement. Thinking of it as a thruster, using the power of our hip drive from the bottom to the top of our squat to propel the ball upwards, will also help get that ball up to the target every toss.
Speaking of targets…the accuracy element to wall ball shots is an integral part that a lot of people don’t focus on. There are target areas all over both boxes at CF Southie. The only way to improve your wall balls is to shoot for as high a target as possible while also aiming for and hitting the middle of a designated and specific target.
Wall ball workouts are not supposed to mean we just blindly chuck med balls against the wall anywhere we please. Set your sights on a target and go for it every single time. If you need to scale down your weight to reach a higher target then do so. Going as high as possible and forcing yourself to hit a target will be difficult but will bring quick rewards. Once you are hitting the 10ft target consistently you should increase the weight of your medball until you are doing RX weight. Aim high, challenge yourselves…

WOD
4 Rounds
1 Minute Work : 20s Rest
1. Row or Ski Erg (cals)
2. Box Jump (24/20)
3. Sit-up
4. Burpee
5. Wallball

Score= total reps

DISCUSSION 16 Comments

  1. Ryan Gould 01/31/2017 at 4:33 am

    361 Rx

  2. Jason Barrow 01/31/2017 at 1:37 am

    WOD: 414 Rx

  3. Trevor 01/31/2017 at 1:21 am

    446 Rx.

  4. Mike Quigley 01/30/2017 at 7:00 pm

    I think it was 432RX. 430something.

  5. Kurt 01/30/2017 at 4:51 pm

    449 Rx

  6. Mooch 01/30/2017 at 3:31 pm

    343 GHDs…got smoked by the 530am HTKs!

  7. Mike 01/30/2017 at 3:30 pm

    479 rx

  8. Kippy 01/30/2017 at 2:30 pm

    423 GHD’s

  9. Crowley 01/30/2017 at 2:26 pm

    471 rx

  10. Marc 01/30/2017 at 2:25 pm

    417 w/GHDs

  11. Petra 01/30/2017 at 1:59 pm

    383 RX. Xcountry skiing > ski erg.

  12. Frawls 01/30/2017 at 1:01 pm

    426 Med Ball Clean instead of wall ball and GHD

  13. SEAN FLANNERY 01/30/2017 at 12:36 pm

    469 Rx

  14. Mike T 01/30/2017 at 12:18 pm

    479 rx

  15. Brian Maser 01/30/2017 at 12:11 pm

    433 Rx