Tag: Box Jump

Hops

Was tough rolling out of bed this morning.

Warm-up

  • 2x Band Pulls and shoulder stretching
  • 2x 10/10 Leg Swings (F-B, S-S)
  • 20 Star Jumps

Strength

12:00 EMOM

  • Odds: 10/10 Kroc Rows (62# KB)
  • Evens: 10 Weighted Sit-ups (53# KB)

Focused on doing the Kroc Rows as strict as possible. Tried to keep a good back position with the sit-ups.

Conditioning

10 Rounds

  • 10 Box Jumps (30″)
  • 10 Burpees

I’m going to be feeling all of those jumps tomorrow. It’s been awhile since I did any box jumps higher than 24″ in a workout. Really had to focus on each jump after nearly landing on my face in the 2nd round. Finished in 15:50.

Midline

10:00 E2M

  • 10 Hip Extensions (on Roman Chair)
  • 30s Plank

I held the plank for a full minute in the last round.

Walk it Out

Didn’t want to get out of bed this morning and feeling beat. Resting and getting a massage on Friday though.

Warm-up

  • Shoulder stretching
  • Band pulls
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Good Mornings

  • 10×45#
  • 10×75#
  • 8×125#
  • 8×135#
  • 6×145#
  • 6×150#
  • 6×170#

Matt was doing shoulder presses, so I used the same weights until my final one.

Conditioning

10:00 AMRAP of a 3-6-9… Ladder

  • Box Jumps (step down, 24″)
  • Sit-ups
  • Air Dyne calories (AD6)

Finished the round of 15 plus box jumps, sit-ups, and 11 calories. Not a super high intensity, which was good. Did a bunch of walking back and forth in the gym after.

Burpees, Baby!

I’m sore from the weekend of squats, but nothing terrible. You know it, 9am.

Warm-up

4 Round Tabata Mash-up

  • Air Squats w/ Pause
  • Zombie Kicks
  • Shoulder Stretching

14:00 EMOM

  • Evens: 5 V-ups (no hands OH) + 5 Deadlifts (135#)
  • Odds: 5 Power Cleans (135#) + 5 Box Jumps (24″)

Did the modified v-ups instead of T2B.

10 Rounds

  • 10 Burpees
  • 20s Rest

Started out flying with 19 seconds for each of the first two rounds. Then I started to hit the wall and did my best to hold on. Finished in 7:36. I almost did a 10:00 EMOM of 10 burpees or Tabata burpees yesterday; I’m glad I didn’t.

Jumped on the rower for an easy 2,000m in 8:44.

2014 CrossFit Games Open Workout 14.3

After 14.2, I moved up from 28,476/109,998 (25.9%) to 22,238/100,690 (22.1%) in the world. I was excited last night to see 14.3 announced. No shoulder work and heavy deadlifts. BOOM!

Hit it up right away this morning to allow recovery time in case I need to go a second time for the team on Monday.

I warmed up with 5:00 on the rower, leg swings, jump rope, mashing the legs with a mobility stick, and some foam rolling. Did some deads with 135# and a few step-ups, but figured the first 2 rounds would warm up the movements.

2014 CrossFit Games Open Workout 14.3

8:00 AMRAP

  • 10 Deadlifts (135#)
  • 15 Box Jumps (24″)
  • 15 Deadlifts (185#)
  • 15 Box Jumps
  • 20 Deadlifts (225#)
  • 15 Box Jumps
  • 25 Deadlifts (275#)
  • 15 Box Jumps
  • 30 Deadlifts (315#)
  • 15 Box Jumps
  • 10 Deadlifts (365#)
  • 15 Box Jumps

I finished 9 deadlifts at 315# for a score of 139 reps and a tiebreaker of 6:40 for my last set of box jumps. I went 10, 9-6, 7-7-6 on the first three sets of deadlifts, and then I think I did some triples and doubles with 275# before going singles the rest of the way. I did step-up, jump downs, which turned into step-downs in the final set. Legs were smoked at the end of this one. Every rep with 315# felt like a max attempt. I know it’s early, but I’m in the top 7% of scores in the world, so I’m pretty excited. Finally something in the Open I could crush.

Legs, Legs, Legs

My quads and hamstrings are on fire! Class at 9am again.

Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.

Warm-up

On our own. Did some shoulder and leg stretching

Strength

Barbell Lunges

  • 2x10x45#
  • 4×135#
  • 5:00 EMOM – 6×155#

Seated Good Mornings
5:00 EMOM

  • 6×155#

Conditioning

speed-ropes
4 Rounds

  • 1:00 Box Jump w/ Step Down (24″)
  • 1:00 DU
  • 1:00 GHD Sit-ups
  • 1:00 Rest

Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.

Midline

3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.

Heading to the Arnold

Second trip to the chiropractor went well. He did some ultrasound therapy on the shoulder instead of e-stim. Also put some kinesio tape on there to aid drainage away from the shoulder.

Heading down to Columbus, OH for the weekend to attend the Arnold Sports Festival, which should be a lot of fun. Hit up a garage workout with Kevin at 10am. Will be nice to give the shoulder until Monday to rest.

Strength

Front Squat 5×3 @ 80-90%

  • 2x10x45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×270#
  • 3×270#

Load of #65 more pounds for the 5 working sets over 3 weeks ago. 245# was only 79% but after doing 235# I dialed back the plan. Originally was going to try 250-260-265-270-275, which wouldn’t have happened. Have a plan, but be willing to adjust.

Conditioning

7 Rounds (Partners – alternate doing a full round until each does 7)

  • 10 Box Jumps (24″)
  • 20 GHD Sit-ups

Kevin and I finished in 11:57. Nice steady pace; nothing crazy. Got a sweat on, but wasn’t dead at the end.

Accessory

  • 5×10 Reverse Hypers on GHD with green band

Hopefully our hotel has a treadmill or something so I can do some intervals or long slow cardio for a couple of workouts this weekend. Rest time for the shoulder!

Possible Shoulder Impingement

A couple of hours after the workout yesterday I started to get a pain in my shoulder, which I think might be a shoulder impingement. Shit!

Went to the gym and worked out with Matt and Cora in the afternoon.

Warm-up

Did a little on the Air Dyne and some stretching.

Back Squats

While waiting for them, I got in some back squats. Trying to get that 3rd day of squatting in each week.

  • 20×45#
  • 5×225#
  • 3×245#
  • 10:00 EMOM of 2×275#

Could feel my back tweak on several of the reps, so it was important to focus on staying tight with good form. The squats themselves felt great though. Have dove a similar format before with 10 doubles a couple of times. Once with 275 and once with 285.

Conditioning

3 Rounds

  • 1:00 Chest-to-deck Push-ups
  • 1:00 Row for calories
  • 1:00 Pendlay Rows (75#)
  • 1:00 Box Jumps (20″)
  • 1:00 Back Squats (75#)
  • 1:00 Rest

Fight Gone Bad style workout, but with the shoulder issue, I didn’t want to do anything involving my elbow being higher than my shoulder, so substituted 3 of the movements. I got 112, 114, and 108 reps. Happy with the consistency.

Tomato, Tamata, Tabata

Woke up early again, this time with a headache. So skipped out on the 9am and went to 4:15pm instead.

Warm-up

2 Rounds NFT

  • 20 PVC pass-thrus
  • 20 Band pulls (purple)
  • 10 Burpees
  • 20/20 Arm Circles (Forward & Back)

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×135#
  • 5×180#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Felt solid. Started the first set 10# higher than 3 weeks ago.

Conditioning

  • Tabata DU
  • 1:00 Rest
  • Tabata T2B
  • 1:00 Rest
  • Tabata Box Jumps (24″)
  • 1:00 Rest
  • Tabata Row (cals)
  • 1:00 Rest
  • Tabata Alternating DB Snatch (60#)

Fun workout! 212 double unders, 51 toes to bar, 77 box jumps, 65 rowing calories, and 44 snatches. I did 10-7-7 T2B and then started to fall apart. I have a blister forming on a finger from the dumbbell AMRAPs yesterday, which didn’t help with holding on to the bar. Snatches were by far the worst so I’m glad I had them last.

Midline

10:00 EMOM

  • 30s Plank

Needed that! I stayed in to open gym and did them. Did a few MU transitions on the low rings too.

Gettin’ My Squat Groove Back

Another early night and another 9am for the 4th day in a row. Not feeling too beat up though.

Warm-up

  • 3×20 second Wrist stretch on ground
  • 10/10 Leg Swings (F-B, S-S)
  • 15 Squats Jumps
  • 20/20 second Lunge Stretch
  • 1:00 Bottom Squat Hold

Strength

Front Squat 5×1 @ 90%+

  • 10×45#
  • 5×135#
  • 3×185#
  • 2×225#
  • 1×255#
  • 1×265#
  • 1×275#
  • 1×285#
  • 1×300#

Still working my way back into the swing of strength, so this was really only 2 reps over 90% of my old PR, but I haven’t hit 300# in about 3 months. Felt pretty good too.

Conditioning

7:00 – Alternate between movements every 15 seconds

  • 2 Power Snatches (115#)
  • 5 Box Jumps (24″)

Starting to feel better cycling reps, but could feel the 2nd rep start to be a struggle during the second half. Box jumps were no big deal and no missed reps today.

5:00

  • Row for calories

Tried to stick close to 1,200 cal/hr and then poured it on during the last minute to end up with 102 calories.

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.