Tag: Box Jump

Get ScapJacked!

Walked 18 holes of golf yesterday and feeling good. First time since coming back from Spain that my legs aren’t sore. Headed out to the garage before the 9am Survival Fitness class to get in the Smolov Shoulder Press along with an XWOD.

Warm-up

  • 27″ Seated Box Jump
  • 5×45# Shoulder Press
  • 33″ Seated Box Jump
  • 5×75# Shoulder Press
  • 39″ Seated Box Jump
  • 5×95# Shoulder Press
  • Couple attempts at 45″ Seated Box Jump
  • 41.5″ Seated Box Jump

XWOD

  • 6x6x115# Shoulder Press
  • 2-1-2-1-2-1 Seated Box Jump

I did 2×39″ and 1×41.5″ for the jumps. Tried to get 45″ in warm-up but I couldn’t make myself get up there being alone at home in the garage and so early in the morning. Good challenge. This was the first day of week 2 for my shoulder press Smolov Jr. cycle.

Got to SF and warmed up with leg swings, bottom squat holds, and some other stretching.

Strength

Deadlifts w/ bigger red band

  • 5×95#
  • 3×135#
  • 3×185#
  • 3×225#
  • 8x3x255# w/ 30s rest

Accessory

Bulgarian Split Squats (3x 45# bumpers stacked as the box)

  • 10/10 53# KB
  • 10/10 60# DB
  • 10/10 71# KB

Really weird with such a low box and having to touch the knee to the ground. I’m used to doing these on a bench.

Conditioning

  • 100 DU
  • 80 Air Squats
  • 30s Dead Hang + 12 Pull-ups
  • 40 Box Jumps (24″)
  • 30s Dead Hang + 12 Pull-ups
  • 20 Burpees
  • 30s Dead Hang + 12 Pull-ups

I got the 100 double unders unbroken! Wasn’t even a struggle and my shoulders felt fine the whole way. I guess that month of dubs really paid off, plus all of the Crossover Symmetry work I’ve been doing. My air squats wore slow and controlled, but I never stopped. Didn’t rebound on my box jumps, so all step downs, but again, no stopping. Burpees were pretty slow. I did the first two rounds of pull-ups unbroken without dropping, then dropped after 5 in the last round so I wouldn’t rip. Took a short break and got back up to finish out the last 7. Still doing all kipping pull-ups to build up muscle more than butterfly. Finished in 10:39.

Got home and did Crossover Symmetry Iron Scap. Time to step it up! Rest day tomorrow to golf 27 holes and then we have a team competition Saturday against all of the gyms in the area.

Shoulder Smolov Jr. Week 1

I was exhausted yesterday. 9 hours in the gym over the weekend will do that I guess. Went to CrossFit Intuition for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Arm Circles
  • Rapid Toe Touches
  • 20 Air Squats

Strength

Shoulder Press – Smolov Jr. Week 1 Day 4

  • 5×45#
  • 5×95#
  • 10x3x127.5#

Yep, actually used fractional plates. Wasn’t too hard. Going up 10# for week 2 should be interesting.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Box Jumps (30″)
  • Burpees
  • Russian KBS (53#)

I lost track in the middle and ended up doing round 6 twice. Whoops! Finished in 9:49.

Midline

3 Rounds

  • 30s Side Plank (L)
  • 15s Rest
  • 30s Side Plank (R)
  • 15s Rest
  • 30s Plank
  • 15s Rest

Finished up with Crossover Symmetry Recovery. Definitely time to start doing the Plyo and Iron Scap on some days. I’ve been able to get the 90/90 move up to a band matching the other movements, so not having any issues with my shoulder there anymore.

Explosive Training with Ryan Moody

Today Kevin and I went over to 989 CrossFit in Midland for The Explosive Seminar with 9-time world record holder, Ryan Moody.

ryan-moody

http://vimeo.com/56433138

We learned a ton and hot a lot of fun. Can’t wait to put some of the stuff into practice and watch results. Here are some of my highlights from the day.

The seated box jump was huge for me. I’ve had this mental battle with high box jumps for quite some time. I fear getting injured even though I know I can jump plenty high enough for a lot more than I’ve done. Ryan taught us a cool mental technique to get out of our mind, which allowed me to get that 47.5″ on my first try when I’ve never been able to even attempt anything higher than 44″ from standing. The kneeling jump stuff was a lot of fun. Oh, by the way, I’ve never done a single seated box jump in my life before today.

box-jumping

I was feeling inspired from the day, so got in some good work in the garage.

Box Squats

I used one of my 12″ jerk blocks as the box. Warmed up with 5×45# and 5×135#.

E50S for 12 sets

  • 2 Box Squats for speed (155#)

E2M for 4 sets

  • 5 Good Mornings (175#)

10:00 EMOM

  • Odds: 5 GHR
  • 12 Russian Twists (53# KB)

I used the clock for everything, not as a form of intensity, but as a way to manage rest periods so that I wouldn’t take all day. Did the GHRs unweighted since I struggled with them so much on Monday with Kevin. These did plenty for me until I can build back up.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.

Warm-up

  • CS Activation
  • Bottom Squat Hold
  • Inch Worms
  • 750m Row

Conditioning

He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

  • 20s Row
  • 20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.

Strength

10:00 EMOM

  • Odds: 10 Pendlay Rows (40% of BW – used 85#)
  • Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.

Midline

3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

  • 50 Wall Ball 20#/14# 10’ target for men and women
  • 40 KB Snatches 53/35
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.

Blistered Feet

Barefoot on pavement is one of the dumbest things I’ve ever decided to do and it was only about 6 minutes. I hope these blisters heal fast.
blisteres-feet

At Survival Fitness for the 9am class, with a bunch of gauze taped to my feet in case the blisters pop.

Warm-up

  • Arm Circles
  • Shoulder Stretching
  • Shoulder Press
    • 10×45#
    • 5×95#
    • 3×115#

12:00 EMOM

  • Odds: 3 Shoulder Press (130#)
  • Evens: 20s Dead Hang + 5 Pull-ups

Felt pretty good on the shoulder presses. Concentrated on active shoulders and a good hollow body position during the dead hangs. Didn’t drop from the bar after the hangs so went right into the pull-ups and did them all kipping.

10:00 EMOM

  • 3 Strict HSPU + 5 Box Jumps (30″)

I had to add an AbMat for the last 5 rounds. First time doing HSPU since coming back to shoulder work though and didn’t have any pain. Plenty of pain on the bottom of my feet during box jumps though.

5:00 EMOM

  • 5 Thrusters (95#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

  • 5 Thrusters (115#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

  • 5 Thrusters (125# – 145# for final minute)

I pussed out on the 135# Rx for the last round, so bumped it up on my final round. Wrists are pretty sore after all of this.

Sub-12 Hours of Rest

Quick turn-around from doing the barbell club last night. Stayed up too late too, so feeling sluggish this morning. Shoulder areas are sore from the combination of class and snatches.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Arm Circles
  • Bottom Squat Hold
  • Shoulder Stretching
  • Zombie Kicks
  • Band Pulls

Strength

Shoulder Press 5×5 @ 80%

  • 10×45#
  • 5×95#
  • 5×115#
  • 2x5x120#
  • 5×125#
  • 5×130#

I have no idea what my max would be at this point, so it’s a guessing game and I just keep putting on weight if it feels good.

OLY

Power Cleans (work up to working weight)

  • 2×125#
  • 2×135#
  • 2×165#

Every 15 seconds for 7:00

  • 185# Power Clean

Felt really good actually. Last rep was almost as “easy” as the first. Rx was 205# which sounded pretty rough, but I think I could have done it. I’m just not used to my increased leg strength yet. Lowering the weight did allow me to work on fixes for some of my arm issues though, like bending the elbows early.

Warmed up deadlifts for the metcon by doing 5×225# and 5×275#. We also jogged about 240m to get the heart rate up.

Conditioning

21-15-9

  • Deadlifts (315#)
  • Box Jumps (30″)

I made the mistake of starting out with 2 sets of 7 thinking I could go 7s, 5s, and 3s. Not happening! 315# is just too heavy for this when I have to break into singles during the round of 15. Finished in 8:32. Walked a lap after. Did Crossover Symmetry Recovery at home.

No Golf Monday

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Leg Swings
  • Hurdlers
  • Bottom Squat Hold

Strength

Box Squats (14″ box)

  • 10×45#
  • 3×135#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

  • 2×88#
  • 3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

  • 15 Wall Balls (20# MB, 10′ target)
  • 20 Pistols
  • 25 Banded Good Mornings (black)
  • 30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.

My new wrist wraps from 321 Wraps
My new wrist wraps from 321 Wraps

Eat Up

Got up and made a nice little breakfast this morning before the gym. Trying something new to try to kick this fat loss back into gear. I always used to eat before the gym but stopped for some reason. I have also been wondering if not eating enough has been affecting my fat loss goal. I’m enjoying the no high intensity work on weekends and it should help the squats do their magic. Rarely am I ever feeling beat up anymore. CS Activation before going to the gym.

Warm-up

  • 3:00 Bottom Squat Hold
  • Leg Swings
  • Shoulder Stretches

Strength

7×2 Back Squats @ 80-96%

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×255#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×300#
  • 2×305#
  • 2×310#
  • 2×320#

Wasn’t sure how it would go so I played it a little safe. Felt good and was a lot of heavy volume.

Conditioning

20:00 EMOM

  • 20 Russian KBS (71# KB)
  • 20 Box Jumps (24″)

I guess I could have been doing kettlebell swings all around since my arm doesn’t really even get up to shoulder height with the elbow bend. Was taking about 32 seconds for the swings and 37 seconds for the jumps each round.

Accessory

  • 5×10 Seated Shoulder DB Presses on the floor (15# DBs)

Really light, but I’m easing in.

Knocked out 5, 3, and 3 minute squat holds along with some other stretching before heading home.

Leg Limits

My shoulder feels back to “normal” again, meaning that it’s feeling like it had been for the last month and more. Low back is sore from deadlifts, maybe some from the bottom squat holds and GHD sit-ups. Hit up the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • Leg Swings

Strength

Front Squats with 3s pause on 1st and 5th reps of 5 working sets

  • 5×45#
  • 5×135#
  • 5×185#
  • 4x5x225# (w/ pauses)
  • 5×235# (w/ pauses)

Holy shit balls! When I did that first set with 225# I wasn’t sure I’d even be able to do all 5 sets with that weight. My upper back starts to round when I come out of the hole, especially as I get deeper in a set. Hopefully the bottom squat holds will help my positioning and strength in the upright position.

Front Rack Lunges

  • 6/6 @ 135#
  • 6/6 @ 135#
  • 6/6 @ 155#

The prescription was to use 50% of our heaviest from the front squats, but that would have been way too light. Gotta push it!

Conditioning

20:00 EMOM

  • Odds: 12 Box Jumps (30″, no rebounding)
  • Evens: 15 cal Row

I was finishing the box jumps at about 37 seconds each time and maybe a little more on the rower. I could really feel my calves on fire after that was over. No surprise with all of the double unders I’ve been doing. I still need to get 300 more before Saturday though!

Cool down

  • 3:00 Bottom Squat Hold
  • Calf Stretching

After lunch I said screw it, time to get those dubs out of the way so I can rest tomorrow.

Every 15 seconds for 8:00

  • 10 DU

Something a little different with just short sets, but figured it would be good after all of the box jumps this morning. When I didn’t miss it was a 1:2 Work:Rest, which was good. I probably missed during 8 of the sets. Not good, but my calves have had a rough couple of days. Week 3 of DUBS is in the books with 1,346.

I gutted out a 5:00 bottom squat hold, so only need to get in 5 more minutes tonight.

Last Page

Feeling pretty good. Upper abs were sore last night, but not really feeling much of anything anywhere on the body this morning.

Warm-up

  • Jumping Jacks
  • Mountain Climbers
  • Butt Kicks
  • Air Squats

Accessory

14:00 EMOM

  • 5x 3-Position Snatch Deadlifts (1″, knee, power, knee, 1″)
  • 30s Hollow Hold on Feet & Hands
Image from The Outlaw Way's 140416 Post
Image from The Outlaw Way’s 140416 Post

I expected the hollow holds to be much more difficult than they were. I used straps for the deads, with 115# for 3 sets, 135# for 3 sets, and 165# for the last set.

Conditioning

  • 50-40-30-20-10 Goblet Squats (35# KB)
  • 25-20-15-10-5 Box Jumps (24″)

Finished in 11:05. Hell of a leg burn. Low back pumped up too.

Midline

  • 3×20 Hip Extensions (on Roman Chair)

With that, I’ve filled up a full Field Notes with training logs. I think I started using that one last summer. Time to turn the page on a new one.

Going to see Joe, a chiropractor I know from the gym. Will see if he maybe comes up with something different to try for my shoulder. I’ve been giving it solid rest for two and a half weeks now and used it very little the 6 weeks before that. I want to be able to do all movements again! Falling behind.