Triskaidekaphobia - Joshua's Training

**Joshua** · 17th March 13, 03:32 PM

Hammer: About 2 dozen throws, all at the mid-50' mark but most of them were slow winds focusing on speed at the last rotation and all of them were 3 spins. We broke two hammer heads in the process.
Open Stone: Messed around with MSA and Glide, and I might have to switch over to MSA, I was able to throw a lot more hip into the throw and the difference was, on average, 34' throws as opposed to 30' throws with my normal style and the odd 35+ that happens once in a blue moon.
42# WFD: We set a marker out to 30' and I passed it every time, but these were the last throws and since I don't throw 42 normally, I didn't record them.

**o1d_dude** · 17th March 13, 07:30 PM

My hammer mantra is a lot simpler than yours.

I throw on the third wind so I say "Boom" on the first wind, "Boom" on the second wind, and "POW!" on the final wind. Got the idea from the Black Eyed Peas.

Thought of getting knuckle tattoos once that said T-A-K-E and T-H-A-T with one side backwards so that when I held the hammer or a baseball bat it would read properly.

The reason I say my mantra out loud is that it reminds me to breathe during the winds.

**Joshua** · 21st March 13, 07:53 AM

Tuesday's workout was crap (and for good reason) but here's what I did...

Behind the neck jerks: 5 times I worked up to 110kg and then missed 115kg, so worked back down.
Bent-over rows: 3x5@115kg
Front Squats: up to 120kg, and I was too wiped out to go further.

Got home, and was hit with a stomach bug that lasted for the next 20 hours or so. Probably would explain why I couldn't lift my way out of a paper bag Tuesday.

I'm going to throw stone this evening, maybe hammer God willing. Also plan on building a lwfd implement on my lunch break today.

**Alan H** · 21st March 13, 11:55 AM

I was down at my brother in laws this past weekend and snapped a couple of pics of the weight I made for my nephew. He's off a college, so it's just sitting in the garage these days, but I took it out and busted some rust off of it in the park.

I'll get the pics up.

**Joshua** · 22nd March 13, 10:05 AM

Here's mine. Final weight 27.8lbs True props go to Kip's old website and instructions. While I couldn't find a loop nut / eye nut, I was able to find a heavy duty eye bolt. I sleeved the bolt with my broken hammer handle sleeves (3/4" ID/1" OD conduit) to prevent the weights from shifting and but a heavy washer on each side. Used a little loctite blue to prevent further shifting without keeping me from loosening it with a wrench if I need to.

There is a play it again sports closing near my neighborhood. The hardware cost for the shackles, eyebolt, length of chain, etc. was twice as costly as the plates themselves as they are selling the plates for so I'm in for $30 not counting the IronMind ring handle that I had lying around since 2007 or so ($24 bucks maybe?).

**Joshua** · 22nd March 13, 10:18 AM

BTW didn't throw last night. Got off work, ate dinner, and got a serious case of the F'it alls.

Throwing tonight for sure, I want to put my 28 through it's paces and see how it holds up. Heading to home depot now to get field marking paint and some cones or some other marker so I don't have to measure every throw... goal being to set the marker at 50' and get to where I'm consistently throwing past it.

**Martin Roy** · 22nd March 13, 10:45 AM

Nice job, Josh. You'll have a lot of fun with this.

**Alan H** · 22nd March 13, 01:48 PM

Originally Posted by Joshua

Here's mine. Final weight 27.8lbs True props go to Kip's old website and instructions. While I couldn't find a loop nut / eye nut, I was able to find a heavy duty eye bolt. I sleeved the bolt with my broken hammer handle sleeves (3/4" ID/1" OD conduit) to prevent the weights from shifting and but a heavy washer on each side. Used a little loctite blue to prevent further shifting without keeping me from loosening it with a wrench if I need to.

There is a play it again sports closing near my neighborhood. The hardware cost for the shackles, eyebolt, length of chain, etc. was twice as costly as the plates themselves as they are selling the plates for so I'm in for $30 not counting the IronMind ring handle that I had lying around since 2007 or so ($24 bucks maybe?).

Nice... that looks plenty solid.

**Joshua** · 23rd March 13, 07:13 AM

Throwing last night
28 distance (double-spin): Probably about 2 dozen throws testing out a double-spin. I don't really have enough time to perfect my doubles-spin before Dunedin, so I'm not going to test it any further. All of these throws were in the low 40's with one fouled throw going 46'. Out of these I probably had about 6 fouls too.

28 distance (single-spin): 5 or so throws, none under 45' (we had a marker out at 45) and highest was 50' 2"

Heavy Hammer: We did most our work here, two guys throwing hammer for about 1 1/2 hours with no rest. We broke 2 handles in the process but I got a 58' throw which (with this hammer) would probably equate to a mid-60's throw with a normal, small head hammer. I'm learning to release at around 1 o'clock with my head/chest up, now I just need to put a little more testicular fortitude into my spins - training partner told me I was not really accelerating. We had no tacky and it was raining, so that kept me from really digging in.