Tag: Box Jump

Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.

Warm-up

2 Rounds

  • 250m Row
  • 15 Rapid Toe Touches
  • 5 Inch Worms

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×315#
  • 3×365#
  • 2×385#
  • 2×405#
  • 1×415#

Took it easy so I don’t tweak my back again during Open season.

Mobility

Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.

Conditioning

16:00 EMOM (alternating)

  • 4 Power Snatch (135#)
  • 10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×165#
  • 3×195#
  • 5x3x215#

Felt solid.

Midline

Did some planks at home at night.

3 Rounds

  • 2:00 Plank
  • 1:30 Rest

Shorter rest than I’ve been doing for long holds.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

Burnin’ Burpees

Didn’t make it up for the 9am since I was up late watching the Duke – North Carolina game. Little conditioning work in my office before lunch.

10:00 EMOM

  • 10 Target Burpees

I used the ceiling and did a double palm touch to it. Wasn’t wearing shoes and was about an inch shy of being able to touch with my finger tips, so the palm slap should have been higher than the 6″ standard. All rounds done in 26 seconds or less. My lungs were really burning after that!

Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Inch Worms
  • Hip Stretch
  • Child’s Pose
  • Bottom Squat Hold

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×375#
  • 3×415#
  • 3×445#
  • 3×465#
  • 3×395#

Felt my low back pull during the 3rd rep with 465. Sonofabitch!! Worked up a little faster in weight than I normally do for some reason. Hopefully I feel ok tomorrow.

Skill

Mini-Flight Simulator
10-15-20-25-30-25-20-15-10

  • Unbroken DU

I think I had 2, maybe 3 total misses. Took me 2:55. Tried a few triple unders after catching my breath.

Conditioning

21-15-9

  • Deadlift (205#)
  • Box Jump (24″)
  • T2B

Went 12-9, 9-6, and 9 on the deadlifts. Stepped down on every box jump. I don’t know what it is about jumping after deadlifts, but the legs just don’t want to work and I didn’t feel like biffing it on the box. I went 8-7-6, 9-6, and 7-2 on toes to bars. Good burner workout. Finished in 6:28.

Made sure to get back on the Reverse Hyper for another 3x10x210# after those deadlifts.

Better at the End

Just the 10am class for me today. I’m starting to cut back on volume and try to push my intensity leading in to the Open.

Warm-up

  • Crossover Symmetry Activation
  • Calf stretching
  • 6 Rounds
    • 20s DU
    • 20s Rest

I got 200 DU.

Skill

I was helping out some people with MU swings and got in a few sets of my own. Did 6, 1, and 4 I believe and should have had a strict one I was so damn close.

Conditioning

14:00 AMRAP – Partners
4-8-12-16-20-24-28-32…

  • G2O
  • Box Jumps

Split up the reps however you want. I used 95# and did all snatches. We did 2s, 4s, 6s, 8s, 10s, 8-4, 8-6, 8-8. I split up my snatches on the round of 8 into 4-4 and my 10 into 6-4 I think with a quick breather before picking the bar back up. Everything I did in unbroken sets. Box jumps were easy. We finished the round of 28 and the 32 reps on the bar. For the first time I can ever remember, I actually felt better with snatches as the rounds went on and doing 8 unbroken wasn’t an issue for me, so something must be working.

Failure to Fail

Up a little earlier than normal so I could get in some work before the 9am class.

Warm-up

  • 2,000m Row – 8:13
  • 2×10 Reverse Hyper (210#)

Gymnastics

E45S

  • 2 Bar MU

I set the clock for 20 rounds and planned to go until failure, but never failed, so I did a 21st round when the clock ran out. It was about time for class to start anyway.

After that initial set in the video, I concentrated more on keeping my feet together and I’m constantly battling to trying to fight to keep the system tight.

I did some zombie kicks during warm-up of class and then deadlifts with 155-245-315 each for sets of 4. Mixed in a couple of box jumps too.

XWOD

  • 4-4-4-4-4-4 Deadlift (365#)
  • 2-1-2-1-2-1 Power Step Box Jump (2s-40.5″, 1s-44″)

I hesitated on a few jumps, which is stupid at those heights. Afraid of this damn quad!

Midline

I was behind everyone else coming from the XWOD so only did one weighted plank with 45# for 2:00 instead of the programmed stuff.

Conditioning

8:00 AMRAP

  • 8 Pull-ups
  • 8 American KBS (62#)
  • 16 Step-ups (24″)

All unbroken. Pull-ups were rough on the hands after all of the muscle-ups, but held on and no rips. Step-ups were a little rough on the quad, but I still tried to evenly distribute the reps between the legs. Did 5 full rounds plus 8 pull-ups and 6 swings. Tried to minimize my kip on the pull-ups and keep the system tight. Can always be better.

Retest 12.3

Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.

Warm-up

  • 3 Rounds
    • 250m Row
    • 10 Reverse Hypers (210#)
  • 5×45# Muscle Snatch
  • 5×95# Snatch
  • 3×115# Snatch

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.

Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.

Accessory

7 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • 60-90s Rest

Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.

More Conditioning

CrossFit Open 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to Overhead (115#)
  • 9 T2B

Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.

Accessory

2 Sets

  • 30 Shoulder Taps

Shoulders were pretty beat up.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

8 Below

I woke up and checked my phone to see what the temperature was like.

negative-8

Almost went back to sleep, but got moving and went to the gym. Only one there this morning so adjusted to suit my liking. 🙂 Did some bottom squat holding and then 10×45#, 5×75#, and 5×95# shoulder presses to warm-up.

10:00 EMOM

  • Odds: 5 Shoulder Press (115#)
  • Evens: 20s Row

Front squats were programmed but my legs are shot from Super Squats. Didn’t feel like going heavy so I kept the shoulder presses light. Went harder each round on the rower, getting 107-109-110-111-113 meters.

5 Rounds

  • 40 DU
  • 20 Sit-ups
  • 20 Russian Twists (45# plate)

Nice change of pace using a plate instead of a kettlebell. I had 2 stupid misses on dubs. After 1 rep in the first round and after 2 reps in the final round. I hate those kind of misses because it’s just a lack of concentration. Finished in 9:04. Was nice that this workout was pretty much just about moving. Was out of breath but didn’t really break a sweat.

Back in the evening to talk about the Open and then do some more work.

Row

  • 12:00 @ 5k pace (1:57)

Kept the average pace under and ended up around 1:56.4 I think for 3,099 meters.

Grabbed a bar and did 5 hang power clean and jerks (45#) and 5 power clean and jerks (95#).

7 Rounds

  • 5 C&J (115#)
  • 10 Box Jumps (24″)
  • 1:00 Rest

Finished at 9:40 with round times of 30, 34, 32, 31, 31, 31, and 31 seconds. Not sure why round 2 was so slow. The clean & jerks felt great and were all unbroken. I missed a box jump in the last round or I think it would have been the fastest round. Box jumps are quickly coming back, which makes me pumped. My calves are shot after super squats, double unders, jerks, and jumps.

4 Rounds NFT

  • 25 Back Extensions
  • 25 Shoulder Taps

Whoops, I had 20 back extensions per round written in my plan but never checked it. No wonder my low back was feeling so pumped at the end of each set.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

  • 3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

  • Thrusters (95#)
  • C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

  • 2 Rounds
    • 5 Push Jerks (115#)
    • 10 Deadlifts (115#)
    • 15 Box Jumps (24″)
  • 2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.