Wall Ball Squat| CrossFit It Out

Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me,  I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL 

For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂 

but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL 

 

So besides that, how does one do a proper wall ball squat? 

 
 
  1. Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately) 
  2. Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
  3. Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
  4. Catch the ball and return to the starting position. 

What muscles am I working?

  • Quads
  • glutes
  • calves
  • hamstrings
  • abs
  • lower back
  • chest
  • front deltoids
  • rear deltoids
  • biceps
  • triceps

Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.

 

Leave your experience in the comments!

 

Shay-lon

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September 12th workout

Warm up:

 
  • 2-3 minute step ups

Workout:

  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb

Superset:

  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10

Superset:

  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band

Superset:

  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb

Superset:

  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb

Abs

Superset

  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:

Burpees:

  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 

 

Definitely a lengthy workout today and a good HIIT training workout. 

 

Like, comment, share and follow.

 

Fitness WonderWoman,

Shay-lon xo

Man-Makers (Exercise How to)

https://www.youtube.com/watch?v=iMNnvhg1JcM

 

I call these WOMAN MAKERS! 😀 

It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”. 

Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂

If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂

How Do You Perform A ‘Man-Maker’:

  1. Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other.  You will want to keep your back flat, bend forward, and squad down grasping the dumbbells. 
  2. Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
  3. Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension. 
  4. you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
  5. Repeat for the recommended repetitions

As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through. 

 

What Muscles Are Worked:

  • Quads
  • obliques – to a lesser degree
  • shoulders
  • biceps
  • groin
  • chest
  • traps
  • forearms
  • abs
  • calves
  • middle back
  • triceps
  • lower back
  • glutes
  • hamstrings
  • hip flexors 
  • and outer thighs
  • lats

As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day! 

A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts. 

 

Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂 

 

Fitness WonderWoman,

Shay-lon xo

 
 
 

12 Week Cut Program – Day three

Today was supposed to be a rest day.. 

 

But it wasn’t. The program called for a rest day but if you know me, then you know I workout about 5 – 6 days a week (when I am healthy and active/not when I am pmsing and sick) and so this means, I did WHAT I WANT (typical of me), will I pay for it later? possibly, but I don’t like having too many rest days unless they are necessary and while I am following the program and doing a good job of it for a day three;  I told you I would tweak things to my liking.

 

Today was my LAST day of the push up challenge and I am sore and very happy! It has been a fun rollercoaster of excitement and strength gains, I am proud of myself and I am looking forward to seeing my competitors at the finish line during this challenge. Yesterday, my calories were under, but didn’t meet any of my macro goals except fats (of course) and this is because I am not used to eating more than 3 times a day (I know, I know, judge me later okay) so I am trying to aim little by little to eat 4 small meals a day and work my way up if necessary. I will be discussing this program via YouTube and still posting my workouts on the blog, BUT more in depth via video. 

 

Workout Session:

Circuit #1: 4 rounds

 
  • Man Maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit #2: 3 rounds

  • weighted burpee: 15 reps, 30 lb
  • kettlebell swings: 15 reps, 25 lb
  • roman sit ups: 15 reps

Circuit #3: 5 rounds

  • hang clean: 5 reps, 50 lb
  • push press: 5 reps, 50 lb
  • alternating lunges: 5 reps, 30 lb
  • squats: 5 reps, 30 lb

Push ups: 50 reps

 

Cardio: 8 minutes – running on treadmill (4.8 speed) no incline. 

 

I made this circuit (it was not in the program) and yes, it was hell! I thought I was going to pass out many times BUT it is a circuit I will do again because the aftermath feels so good. 

 

Let me know if YOU decide to give this circuit a try, I would love to see what others think of it and how well you do 🙂 not to mention, all of you stronger people probably can show off your strength! ha. leave comments and don’t forget to like, share, and follow me! thanks!

 

Your Fitness Blogger,

 

Shay-lon xxooo

 
 

Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL. 

 

So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST  a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time. 

 

If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post) 

 

Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂 

 

Workout Session:

 
  • Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
  • smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
  • Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
  • smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
  • Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
  • Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
  • Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
  • leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
  • pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time) 
  • bodyweight squats: 240 reps (I will post the YouTube video next post) 

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxx