Tag: Box Jump

Super Super Sunday

Up early to start Super Sunday at CFi at 8:30 with Alex and Brent. I did Crossover Symmetry Activation and then some light stretching.

Warm-up

  • 10×45# Back Squat
  • 2×24″ Box jump
  • 5×135# Back Squat
  • 2×30″ Box jump
  • 5×185# Back Squat
  • 1×38″ Box jump
  • 5×215# Back Squat
  • 1×41″ Box jump

XWOD

  • 5-5-5-3-3-1 Back Squat
    • 5×235#
    • 5×255#
    • 5×275#
    • 3×290#
    • 3×300#
    • 1×315#
  • 2-1-2-1-2-1 Box Jump
    • 2s: 43.5″
    • 1s: 47.25″

I wasn’t even thinking, but that’s a standing box jump PR. I’d done 47.5″ seated, but never that high standing. Squats felt good with my back. Slowly building it back up. Haven’t attempted 300+ in weeks.

Weightlifting & Gymnastics

Did 5×45#and 3×95# muscle snatches, then 2×135# power snatches.

10:00 EMOM

  • 2 Power Snatches (155#)
  • 4 C2B Pull-ups

Both movements back to back every minute. Felt solid. Butterfly is getting easier and easier. Figured I’d switch up the chest to bar work today by pairing it up with a lift and kill 2 birds with one stone.

Thruster Attack

4 Rounds

  • 3:00 Tabata
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 Rest

I think last week was much worse, so hopefully means this work is paying off. I really enjoy being able to think about improving different parts of the squat and press during all of these reps. Pushing the bar back on the press in having a good carryover to my other overhead lifting movements. I did 8 reps every work period except for the final one when I busted out 10.

Brent talked me into going over to Survival Fitness for the 11am class for a partner workout with him. Sure, why not! It was a big class with 30 people. We formed 2 lines and did a dynamic warm-up of stuff like zombie kicks, lunge & twist, butt kicks, bear crawls, power skips, and I don’t remember what else. Then teams split up into the different areas and we rotated between 3 different 10 minute workouts.

10:00 AMRAP

  • 10-9-8-7-6-5-4-3-2-1 OHS (75#)
  • 10-9-8-7-6-5-4-3-2-1 Ring Rows

* Partner A does a round of 10 and then partner B does a round of 10. Same with 9 and so on. After the round of 1, start again with 10.

We were cruising for the most part with ring rows slowing us down a bit. I started us off, we got through the entire ladder, both did another round of 10, I got through the round of 9, and then Brent got 8 of 9 OHS.

Rest 3:00

10:00 AMRAP

  • 15 cal Air Dyne (AD6)
  • 80′ Burpee Broad Jump

* One partner working at a time. Split up work however you want.

I started off on the AD, Brent came at my from the other side of the building for 40′ of the burpee broad jumps, and then I did the second half. Then he was ready to go on the AD and we kept using that same strategy throughout, which worked really well. We got through 9 rounds of the AD (so I did 5) and then Brent was one burpee broad jump short of getting us 40′.

Rest 3:00

10:00

  • MAX Prowler Push
    • 50′ High Push
    • 50′ Low Push

We got in 2 attempts each. I did 270# on the sled (which weighted another 20# or so) and then 360#. Pretty brutal after all the work I’d done so far for the day.

Off to golf 18 (with card) this afternoon. I should sleep well tonight!

High & Heavy

Not feeling very energized this morning, but in for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Band Pulls & Pass Thrus
  • 20 Air Squats
  • Shoulder Press
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 Wall Balls
    • 2s: 20# MB to 13′ target
    • 1s: 25# Slam Ball to 13′ target

That’s a new 3RM on my shoulder press again and for 8 sets! Took some getting used to throwing the 25# ball so high, but was getting the last couple.

Conditioning

2 Rounds

  • 2:00 AMRAP
    • 10 Burpees
    • 10 Box Jumps (24″)
  • 1:00 Rest
  • 2:00 AMRAP
    • 10 Goblet Squats (53# KB)
    • 10 Russian KBS (53# KB)
  • 1:00 Rest

All GO in these little AMRAPs. I went unbroken through everything, never having the kettlebell touch the ground. I got 2+5, 3+11, 2+3, and 3+8, so only fell off the pace a little the second time through.

Midline

3 Rounds NFT

  • 20 Russian Twists (53# KB)
  • 20 Sit-ups

Hit an afternoon snatch session in the garage. Warmed up with

  • 5×45# Muscle Snatch
  • 5×45# Snatch Press
  • 5×45# OHS
  • 3×75# Muscle Snatch
  • 3×75# Snatch Press
  • 3×75# OHS
  • 3×95# Power Snatch

Then I did a little complex of:

  • Power from floor w/ 2s pause at knee
  • Squat from hang at knee

I started at 115# and went up 5# at a time until I hit 160, so 10 sets.

Then I was planning to do an EMOM with a double squat snatch with 165#. Missed the second attempt in the first minute and then missed another attempt at it. So I started over. 🙂

10:00 EMOM

  • 2×155# Squat Snatch

I had one miss on the 2nd rep in round 6 but took a breath, concentrated, and hit a second make right after the miss. From that point on I really had to focus. My thoughts were on being explosive through the second pull and finishing strong to punch the bar overhead. I think a lot of my misses are because I’m not aggressive with the bar at the end and I lose tension.

Walked about a half mile after.

Labor Day

Feeling a little tight this morning but nothing is overly or noticeably sore. Hit up the Labor Day 10am at CFi. “Do Work” on Labor Day, right?

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • Box Jump Drills

30:00 Partner AMRAP of “Jack”

  • 10 Push Press (95#)
  • 10 American KBS (53#)
  • 10 Box Jumps (24″)

Decided to scale back from the Rx 115# done in “Jack” so that I wouldn’t have to break up the push presses. Partnered with Alex. He started and got through 12 rounds. I got 11+10 and was able to keep everything unbroken, actually getting faster and busting through the push presses in the later rounds. Watched the clock on a couple of my rounds and they were right around 1:00. That was a fun workout and we had a good turnout.

Labor Day 2014

Started to do some front squats after, but just wasn’t feeling it.

Front Squats

  • 5×45#
  • 5×135#
  • 5×185#
  • 5×225#

My shoulders need a rest day tomorrow.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

  • Bottom Squat Holds
  • Inch Worms
  • PNF Rack Stretch w/ partner
  • Calf Stretching
  • Front Squats
    • 5×45#
    • 3×135#
    • 3×185#
    • 3×225#

Strength

8:00 EMOM

  • 3 Front Squats (225#)

Accessory

5 Rounds NFT

  • MU into 5 strict Ring Dips
  • 5 Strict C2B Pull-ups

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 Shoulder to OH (95#)
  • 1:00 Burpees
  • 1:00 Ball Slams (25#)
  • 1:00 Box Jumps (24″)
  • 1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

  • 45# Warm-up Work
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2x1x195#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255# (PR match)
  • 1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.

Spaz(m) Out

I only had one back spasm through the night. On the mend. In for the 9am class at CFi.

Warm-up

  • 3×15 Reverse Hypers (30#)
  • 15-10 Good Mornings (45#)
  • 10 Air Squats
  • Bottom Squat Holds
  • Wall Squat Stretch (laying on ground)
  • 5×155# Deadlifts
  • 5×245# Deadlifts
  • 2x25m Run
  • 2x25m Run @ 90%

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (315#)
  • 2-1-2-1-2-1-2-1 Sprints
    • 2s: 25m Sprint
    • 1s: 50m Sprint

Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.

Conditioning

3 Rounds

  • 1:00 Box Jumps (24″)
  • 1:00 Wall Balls (20#, 10′
  • 1:00 Sit-ups
  • 1:00 Rest

In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.

Walked about 200m after and then did a bunch of hamstring stretching.

Afternoon session in the garage started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 10x3x135#

I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.

8:00 AMRAP

  • 2 Chin-ups (Strict)
  • 4 HR Push-ups
  • 6 Air Squats

Stole this little gem with a modification of my own.

I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.

Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.

Mini Cindy

Still feeling the effects of “Annie” on my core. Have been getting solid sleep lately and starting eating clean last Friday. Dropped 6 pounds already, down to 194#. I’d love to get back to under 190, which is golden for my conditioning.

Warm-up

  • Crossover Symmetry Activation
  • Dynamic Toe Touches
  • 5 Inch Worms to Cobra
  • Zombie Kicks
  • 6×155# Deadlifts
  • 2 Box Jumps (30″)
  • 6×245# Deadlifts
  • 1 Box Jump (36″)

XWOD

  • 6-6-6-6-6-6 Deadlifts (335#)
  • 2-1-2-1-2-1 Box Jumps
    • 2s: 36″
    • 1s: 40″

Should have pushed it higher in weight and box height.

Conditioning

3 Rounds

  • 3:00 “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

We started each 3:00 where we left off the last one. I got exactly 4 rounds the first time through, 3 rounds plus 5 pull-ups, 10 push-ups, and 8 air squats the next time, and finally 7 air squats, 3 rounds, and 5 pull-ups. Push-ups started to go at the end of the second 3 minutes. They always get me.

We jogged an easy mile right after.

Another afternoon workout in the garage. Warmed up with Crossover Symmetry Activation.

3 Rounds

  • MAX Strict HSPU

I got 7-7-5. According to my records, over 2 years ago I got 10, but I tip the scales 20 pounds heavier these days. Not like I don’t know that overhead pressing is a weakness of mine though.

3 Rounds

  • MAX L-Sit on parallettes

Also a weakness. Not even true l-sits, but my feet were off the ground. I managed 14-21-15 seconds.

2,000m SkiErg

The fun part! First time trying long distance for time. From some rough comparisons with rowing I figured a pace of 2:10/500m would be a good place to start. That went out the window 5 seconds in after a 2:06-ish felt pretty good. I finished in 8:26.2 with 500m splits of 2:07.1, 2:07.0, 2:07.4, and 2:04.7 with a stroke rate of 35 for each split, so very consistent. I picked up the pace in the last 150m, which seemed like it should have gotten me more than a few seconds! Something to shoot for next time I guess.

4 Rounds

  • 30s Hollow Hold on hands/feet
  • 30s Rest

Wow! These were a bitch after the other stuff. They seemed pretty easy when I did them at SF before.

Finished up with Crossover Symmetry Iron Scap.

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.

Warm-up

3 Rounds of “Cindy” NFT

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I did all strict pull-ups and a chin-up grip for the 2nd round.

Skill

E90S 15:00 (10x)

  • Rope Climb (13′)

Really getting the “hang” of it. Noticing these are going to be really good for grip strength as well as some extra biceps and triceps work.

Conditioning

10:00 AMRAP

  • 10 Box Jumps (24″)
  • 12 DB Snatches (40#)
  • 14 K2E

All step downs from the box and I went 6 in a row with each arm for the snatches. Started out with 5-5-4 for K2E, but was down to 5-4-3-2 in the last couple of rounds. Finished exactly 5 rounds just as time ran out.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Russian Twists (53# KB)
  • 20s Rest

I stuck around for some extra work.

10 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Did each round quick, but took my time in between. Focused on explosiveness with each rep. Nice burn after the other midline stuff.

Rope Climbs

Feeling a little sore in new places from climbing the trees Sunday night at The Adventure Park. Walked 18 holes of golf yesterday. In for the 9am class at CFi.

Warm-up

  • CS Activation
  • Arm Circles
  • 30 Jumping Jacks

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 8x4x130#

Paired up with XWOD of:

  • 2s – 30″ Box Jumps
  • 1s – Broad Jump

The shoulder presses were a lot more of a struggle today. The final day of week 2 should be very interesting!

Skill

Put on the shin skins and finally tried some rope climbs while the newbs worked on kipping with Kevin. We’ve been talking about me getting on that rope for the last couple of weeks, so it was time. I was using the faster method which starts about halfway through this video…

I did 3 or 4 of them and then did one legless too. Not nearly as hard as I was expecting. Felt a lot different strain on my shoulders doing them, so points to a weakness I need to work on.

Conditioning

7:00 AMRAP

  • 10 Deadlifts (115#)
  • 10 Push Presses (115#)
  • 5 Burpees

Finished 4 rounds plus the deadlifts and push presses. Did all 10 push presses in round 1 but then had to go 5-5 every other round. Rough after the shoulder presses.

About 2-3 minutes after we finished, we went for a 1 mile jog.

Hot & Sweaty GLBRT

Today was the 6th Great Lakes Bay Regional Throwdown, with it being hosted at Mission 1 – CrossFit Caro this time. I’ve competed in the last 3 and we won the belt for Survival Fitness at each one. The first two we competed in were one team takes the belt back to their gym and with the last one the format was switched up to make it more of a gym working together, where the top 2 scores from each gym count for each WOD.

Event 1

12:00 AMRAP

  • 200m Run
  • 21 American KB Swings 53/35#
  • 12 Pull-ups

2 teammates work at a time (1M/1F) to complete a round. When the first 2 teammates finish a round the second 2 teammates will begin a round. This pattern continues for 12 minutes. Score is total reps completed.

Both Partners run the 200m. The KB Swings may not start until both teammates have returned from the run to their area. Whoever chooses to start a set of KB Swings or Pullups must perform all the reps in that set, for that round. During the KB Swings the other partner must be hanging from a bar for the KB Swings to count. While the Pullups are being performed the other partner must hold the KB off the ground for the pullups to count. The 2 teammates that are not working must be touching the rig before they can be released for the run. They will be released after the working partners 12th pullup is completed.

Bre and I paired up with her doing all of the KBS and me doing all of the pull-ups. Brent and Laura started the workout and finished our 7th team round just before the time ran out. Wasn’t really that tough of a workout for me since it was just 3 runs and 36 pull-ups. I never dropped from the bar and went unbroken with kipping pull-ups on each set.

Event 2

There will be 8 stations for men and 8 stations for women.

  • Men’s weights = 75-95-105-115-135-155-165-185
  • Women’s weights = 55-65-75-85-95-105-115-125

Each athlete will have 20 seconds to work at each station and 10 seconds to transition to the next station to perform as many reps as desired. At least 1 rep must be completed at each station before moving to the next station. Score will be total pounds lifted per team.

Everyone knows the thruster. All bars will start on the floor. The athlete may complete the first rep as a full clean, receiving the bar in the squat position. The hips must clearly pass below the knee in the squat portion of the movement and the bar must end in a fully locked out overhead position with full extension of the knee, hip, shoulder, and elbow. There may not be a pause between the front squat portion of the movement and the overhead portion. It must be a thruster and not a clean and jerk. If an athlete fails to complete a good rep at a station then they will leave the field at the next transition time.

When we did a run through I only did 3 reps at each weight. Today I went 7-7-5-5-5-3-3-3. Should have gone harder in the early and middle sets. Happy I was still able to get 3 at 185. I did 2, had to drop it, took a breath, and then got in another rep. Tweaked my back a little bit though. 😦

Event 3

Chipper!

  • 50 Wall Ball (20#/14#, 10’/9′)
  • 40 KB Snatches 44/26
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

2 men start the chipper. After they complete the 50 Wall Ball and move to the 40 KB Snatches, the 2 women may start their Wall Balls. This pattern will continue through the entire chipper. There will be 2 scores. First score is men’s time and second score is total time. Work can be divided between partners however they choose. For example, if one woman cannot perform a 35# KB Snatch but her teammate can, then she may perform all 40 of them.

Each lane will have 1 barbell for cleans with 2 45# plates, 2 25# plates, 1 45# barbell, and 2 spring collars. It is the responsibility of the team to load their barbell with the appropriate weight. When the men complete their clean & jerk they may load the bar for the women, however, if they choose to do this then the box jumps may not start until both men move off from the Clean station and on to the box jump station.

Each lane will also have 1 barbell for deadlifts with 2 45# plates, 2 25# plates, 1 45# barbell, and 2 spring collars. It is the responsibility of the team to load their barbell with the appropriate weight. When the men complete their deadlifts they must leave the field and cannot change the bar for the women. The first score is recorded upon completion of the men’s 50th deadlift. The second score is recorded after the women complete their 50th deadlift.

Brent and I beat our practice time by over 30 seconds and the girls beat their time by about 1:30! I couldn’t believe it when we were doing our C&J and they were waiting on us to finish. In the practice run, we got done way ahead of them and even changed the weight on the bar for them. They crushed it!

Great day and a fun team to compete with. The weather was brutally hot and it was even worse inside the gym. Spent a lot of time outside in the sun.  After today and walking 27 holes of golf yesterday in the hot sun and humidity I’m exhausted!

glbrt6-sf