John F. did a crossfit workout: BOOM. I did that sh!t...

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great Wall-ball & Row

BOOM. I did that sh!t.
Today's Recommended Workout: (

A couple things:
1. I don't have a rowing machine; sumo deadlift high-pulls are the recommended substitution. I think this is a shit sub—rowing is a whole lot easier than sumo deadlift high-pulls.
2. My homemade DIY wall-ball is a rock-hard, sand-filled, basketball-sized monster—not one of those oversized dynamax jobbies you see in the gym. Why? Because it cost less than $13 to make my own, and I'm cheap.
3. My wall-ball target is a piece of plywood screwed to the studs in my garage. It's about 11 feet off the ground, which is a wee big higher than the recommended target.

So, my workout (including substitutions) was, for time:
* 200 sumo deadlift high-pulls (20lb kettlebell)
* 50 wall-ball shots, 26# ball-o-death
* 100 sumo deadlift high-pulls (20lb kettlebell)
* 35 wall-ball shots, 26# ball-o-death
* 50 sumo deadlift high-pulls (20lb kettlebell)
* 20 wall-ball shots, 26# ball-o-death

And I fncking finished. TIME: 33:29

There's some medical chicanery afoot in my system at the moment, which has made a couple workouts more difficult than they should be, but I see it as all the more reason for me to be stoked with the finish.


Warm-up was:
DROM progression
2 rounds of
* 15 dips
* 15 sit-ups
* Sampson stretch
* 15 Supermans

My puppy Betsy was my spotter and added weight during the floor stuff—she climbs all over you the minute you get to her level. And, since she's a Corgi, her level is pretty much the floor. Fun.

  • Dan M.
    Dan M.

    Yr crossfit WODs always look like ass-kickers. Nicely done

    over 6 years ago Like

  • John F.
    John F.

    I'm just going straight off the site. I'm super stoked I can finally (sort of) start keeping up and completing them, mods included. Crossfit's nuts man.

    over 6 years ago Like

  • Mimi

    Note 1 made me laugh (although I must admit I find rowing somewhat complicated). Your DIY wall ball sounds scary. Great job with the wod!

    over 6 years ago Like