Sep 25, 2014

Friday 14.09.26

***Meet in Harney Basketball Court***
Team WOD
3 of 5 Games, 2 of 3 Sets for Fun

- Hoover Ball

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

History: Hoover Ball is a medicine ball game invented by President Herbert Hoover's personal physician to help keep then-President Hoover fit. The Hoover Presidential Library Association and the city of West Branch, Iowa co-host a national championship each year.

WOD: Hoover Ball is played with one or two 8# medicine balls. It is a volleyball style game with tennis scoring. The ball is caught and then thrown back. Points are scored when the ball hits the ground, lands out of bounds (caught or not), or fails to go over the net.

Scoring: Hoover Ball scores like tennis (Love, 15, 30, 40, Game) and you have to win by two. So if both teams are at 40-40 "Deuce", you play "advantage" and then Game.

Set Up: Gym has been reserved from 0530-0730 with the volleyball net up. Both sides play with the same number on each side.  6 people per side, with substitutions from the bench prior to serving the ball.  If you decide to play with more than 6 per team on the court, you can use two 8# balls simultaneously.

Rules: Guy must serve from the back line, while women may serve from the midline.  Once a player catches the ball they must return the ball from that spot, no walking or running.  Guys must send the ball to the back half of the opponents court if they caught the ball in the front half of their court. Only the girls can return a ball from the front half of the court to the front half of the other court.  Players can move about the court freely without the ball.
 
Serving the Ball: Just like tennis one team serves the entire game, BUT servers must rotate internally after each point.

Winning: Best of 5 Games wins the Set, best of 3 sets wins the match. 

Note: Smack talk required. 

Can throw it any style

Can throw it in the air

Can dive to keep it off the ground

1 comment:

Ross said...

IMCF SD DET

Worked as teams with cadets this morning.

3 person teams
one cadet runs 200m (100 down and back)
one cadet works
one cadet rests

work through series of
200 push ups
250 air squats
300 sit ups

Afterwards

I did a simple couplet on my own,
5 rft
run 200 m
5 HSPU
Time of 7:16

Then worked banded cleans with red band stretched and doubled over each end.
15 @ 95+ bands
10 @ 115+ bands
5 @ 135 + bands