Tag Archive for Ball Slam

2014 – Workout #20

Butt camp Saturday Morning.  I am pretty excited because I get to workout with some of my favorite people.  Brent was there, he’s gonna workout with me!  (or is he?) Jake is there, Whitney and some new friends this is going to be a great day.

So it looks a little confusing but it isn’t. We really go to each section do each of the exercises in a 3-6-9-12-15-18 rep scheme. Your score is the highest rep total that you finished.  4 minutes each station

So Brent was feeling sick, so I was Hans.  Luckily Pat decided to workout with me, is this a good thing?  Its good and bad, Pat (and Brent) are both better than me. Pat’s a coach and I want to do well for him, and all my friends are there and I want to do well…. so much stress just to workout.

First section for me is front squats and I did pretty good actually they felt great. And we got through the 12’s. Next up was the deads, at 225 these are actually pretty awesome. Felt great and got tired doing them.  Need to do more high rep dead lifts. Got 12. The KB jump lunge was hard, I got through the 12s but it was NOT easy. Next up wall balls and I’m running out of gas.  These wall balls are doing work to me…  I get through the 12s knowing it sacrifices the next station – where I only get 9.

I tried to watch my new friends workout and did make a couple adjustments for them and wanted to make sure they were doing things right. They did great!

My Score is 12 on all except last station of rowing we got 9. Couldn’t get the burpees done. And I was very tired. I did comp weight on all things except KB did the blue.




2013 – Workout #113

Saturday Morning Butt camp with Pat at SISU

Saturday morning Butt camp, can you think of a better way to wake up on a Saturday?

Mark Savage, Jake and I were teamed up.  We called oursleves team HW, heavy weight.

Warmups we did some running and carrying of some weights while running.  First part of the day was sprinting and doing alternating dumbbell snatches.  Now this was actually pretty difficult but I loved it.  I love short sprints.  Its one of those things I am OK at.

Second part was pure murder 3 tabatas.  Wall balls – Sit-ups – Ball Slams.  Ouch!  So we have just spent the morning running now lets crush our legs with wall balls and ball slams.  I did OK on those two, wall balls I pushed hard through.  But the situps man the sit ups just wreck me…





2013 – Workout #91

Saturday morning with Pat at SISU

Warmup was an 800M run and then just some misc stuff to get ready.  Explanation and get right to it.

This was a good time working out with Andy and Jake.  I did pretty good at every station and the one I did the best at was pushups and squats.  I really attacked the 5 pushups every time. I felt great about that section.  I got over 90, I think if I was really pushing I could have gotten over 100.

My Score: 338







2013 – Workout #88

Saturday morning butt camp at SISU with Jason

On our own for warmup some of us Ran some rowed others chatted. I did some pushups and a few pullups and a run.  Dive into this mess!

Workout of the Day
Max Effort for 3 Minutes:
100M Overhead Lunge (45/25)
Double Unders
Shoot Through
Rope Climb
Kettlebell Swing (24/16)
10M Shuttle Run
Ball Slam (30/20)

Liz and I paired up for the event.  I do enjoy working out with her, shes fun and works out hard all the time its a good combo.  We decided to start with the rope climbs.  Later we found that was a bad idea.  But I did 6 of them pretty good when I really never climb rope.

I wont’ go through each hole and the efforts for each but Liz destroyed me on a number of them, some of them ones I thought I was good at.  That was tough.  This workout was insanely hard.  Like crazy.

If I wanted to get a better score I could have, I should have written down the levels because I was one rep in three cases to a better score and over on a number of them that I could have rested on and saved it for the next hole.  But that really isn’t the point of this event, its max effort for the time, and I gave that on every one.  Some were just sad, ball slams were awful.  Double unders awful.  Oh well theres always next year.

My Score 49


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2013 – Workout #83

Saturday morning butt camp at SISU with Pat

Well this should be a fun saturday, got a good group of people and a pretty bad ass workout in front of us.  Should be a good day.

Workout of the Day
2 Rounds for time
200M Sandbag Run
While each team is doing the sandbag run you will do as many reps as possible:
Wall Balls
Ball Slams
KettleBell Swing
Row for Cal
Sled Pull
Hollow Rock

Out of all the things the hollow rocks really hurt, the ball slams and wall balls were hard.  And I ran with the very heavy sandbag once too and that was really painful.

I have to admit I really didn’t keep score much on this.  It was going to be kind of a pain in the ass and I really just wanted to have some fun and work out.  My team was awesome, Jake, Liz and JD.  Just a fun group to workout with.  I feel I was strongest at burpees and deadlift.  Fun Saturday workout.





2013 – Workout #68

Saturday morning at SISU with Pat

After working on 13.2 yesterday and then not getting a lot of sleep, eating crappy for the first time I’m kind of bleh this morning.  But I am gonna bring it.  I get to workout with Jake and a New person, time to do some work!

Workout of the Day
One minute Max Effort Rest 30 One minute Max Effort Rest 30 Next Station
Wall Ball
Ball Slam
Box Jump (24/20)
Pull-ups / Rope Climp (5)
KB Swing (24/16)
Jumping Lunges

We started at the KB’s and ended on pull-ups.  I won’t say it was the best because by the end on pull-ups I was spent…  My legs were cashed and I was tired.

All in all a pretty fun workout, good to work with Jake as always.  Fun Saturday.  Now will I have enough for 13.2 tomorrow… the way my legs are feeling…

Our Score 944 (we had a new person and we did everything RX)




2013 – Workout #44

Saturday morning Butt Camp with Pat at SISU

The picture is of Class 2 but I was working with the two Jeffs.  Good group, we pretty much rocked this workout I think.

Deck of cards:

  • Hearts = Pull-Ups / Muscle Ups
  • Spades = Kettlebell
  • Clubs = Ball Slam (30/20)
  • Diamonds = Handstand Push-Up
  • Aces = 11 Jumping Lunge – entire team
  • Jokers = 20 Burpess  – entire team

So it felt like early we got a lot of low cards then the 10’s hit, and boy they wrecked us.  Our team did some things as an entire team too, not just the ones we were supposed to do.  This workout felt great, and as pretty fun.




2013 – Workout #36

Saturday Butt Camp at SISU with Pat

For wamups we were on our own.  I did some work on jump rope, I also did some visiting for just a bit.  I am actually pretty tired.  Yesterdays workout was pretty tough too.

3 Minutes Max Effort
Row (cal)
Ball Slam
Box Jump (30/24)

This workout was straight up hard.  For the end of the week it sure was a lot.  I wasn’t ready for it, I am too tired, too sore and generally just way too everything to do well.  But I am going to give it my all.

The Row I feel I did OK on, but it was hard.  The burpees I feel I did OK on.  I probably could have done better.  The pull-ups were a disappointment, I was tired, I was NR’ing myself, I couldn’t string them together. Ball slams was pretty good.  The box jumps another disappointment  but it was a 30′ box, thats a big jump for me, and I had never done it before. But I ended strong, 41 thrusters, I really felt good about those.  Until it was over then I felt sick.

The end of a long week of working out. This workout was harder then I thought it was going to be before I showed up.  I mean mentally I wasn’t ready for this.  But for the most part I felt good about it.






2013 – Workout #28

Friday night with Jason at SISU

The warmup was pretty good.  Jason always thinks  about his entire program.  It isn’t just the workout, its the warmup, its the mobility, its the warmup.  They all tie in.  And he is always making it better class by class.

Tonights was some pull-ups, sit-ups, back extensions, knee jumps.  All pretty good movements to get ready for this workout.

For skills we worked on the hollow rock, I cannot even come close to doing these.

Workout of the Day
3 Rounds for Time
20 KB Swings (24/16)
20 Ball Slams (30/20)
20 Pull-Ups

Wow those KB swings aren’t going to be easy, but 20 pull-ups, thats not easy for me either.  Ball slams I feel I do them pretty good but are still going to be tough.  This entire thing is going to just be tough.

I went strong on the KB and the ball slams but the dam pull-ups got me.  By the end set I had to use a band.  I just couldn’t get them done, even one at a time.  It was just pure hell.

My time: 13:47 (Banded pull-ups last set)




2012 – Workout #138

Friday night with Pat at SISU

Warmup was pretty standard – god I hate rowing.

For skills we were working on the deadlift.  I kind of ended up doing it on my own  the rest of the class was some newer people and didn’t want to go really heavy or follow the 2-2-2-2-2 thing so I just went off on it.

New PR on deadlift, 425 x 2  it was VERY heavy and i love that feeling of heavy weight.  That load up that starts super crazy because the bar doesn’t want to move..

The workout:

5 Rounds for time
10 Deadlifts (50% 1RM)
15 Ball Slams (30/20)
20 Box Jumps (24/20)

There are very few workouts at which I start to see stars, feel like I am going to faint and generally am worried that I may just pass out.  This is one of those workouts.  After yesterdays bear of a workout, this one is just insane.

I do however love when lifting is inside of a workout, I do like it a lot.  But doing 225 on a deadlift and a bunch of reps is just straight up hard.  Ball slams straight up hard.  Well box jumps, I am going to say I feel like I am getting better at these.  But one time in round three I almost fell because I didn’t get up all the way, dont’ read too far into that folks.

Rounds 3 and 4 were the hardest for me, I was the most tired and the end seemed so far away.

Afterwards I headed straight for the floor, realizing I may puke I went outside and laid down on the ground… There is something about all that steam just pouring out of me that looks just awesome….

My time 18:20 @ 225 RX