Tag: Box Jump

Meh Monday

Went to the 9am class again. Feeling kind of blah today after the horrible performance by Manning and the Broncos last night.

Warm-up

  • PVC Burgener Warm-up
  • 2 Rounds
    • PVC pass-thrus
    • Squat Hold w/ 2s Pause
    • Rocket Ships

Strength

5×3 Back Squats in the 80-90% range

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×275#
  • 3×280#
  • 3×285#
  • 3×295#
  • 1×305#

Ugh! Didn’t wear lifting shoes today, so not sure if that made a difference or just the increased heavy volume that I’m not used to.

Accessory

2 Rounds NFT

  • 30 Band Pulls (red)
  • 30 Band Good Mornings (black)
  • 30 Sit-ups

Conditioning

7:00 AMRAP

  • 3-6-9… Front Squats (115#)
  • 3-6-9… Box Jumps (24″)

Finished the round of 15 plus 10 front squats. Tried to keep a nice steady pace and not coming firing 100% out of the gate. Had too many trip ups on the box. Did unbroken front squats through 9, then 7-5, 6-5-4, and 5-5.

Worked on my bar kip for a few minutes after class. Trying to keep the legs straight and get all of the power from the hips.

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

  • 2/5 @ 95#
  • 2/5 @ 135#
  • 2/5 @ 185#
  • 2/5 @ 225#
  • 2/5 @ 255#
  • 2/5 @ 275#
  • 2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

  • 10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

  • 5 Box Jumps (32″)
  • 10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

  • 3 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 170#
  • F/1 @ 175#
  • F/F/F/1 @ 180#
  • F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305#
  • 1 @ 215#
  • 1 @ 325#
  • 1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

  • 20s Bottom Squat Hold
  • 10 Zombie Kicks
  • 5 Burpees

Strength

10:00 EMOM

  • Odds: 5 RDLs (195#)
  • Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

  • 8 Strict Chin-ups
  • 30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

  • 5 SH to OH (115#)
  • 10 Deadlifts (115#)
  • 15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

A PR Morning

Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.

Warm-up

3:00 Row

Olympic Lifting

Snatches

  • 45# Position Work for 5:00
  • 95# x 2
  • 115# x 2
  • 135# E30S 3:00
  • 155#
  • 165#
  • 175# (PR)

My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.

Strength

Deadlift

  • 185# x 8, rest 2
  • 275# x 5, rest 2
  • 325# x 3, rest 3
  • 375# x 1, rest 3
  • 425# x 1, rest 10
  • 475# x 1 (PR), rest 12
  • 500# x 1 (PR)

My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.

Back to Survival Fitness at 5pm for a class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS

Strength

Front Squats

  • 5 @ 115#
  • 5 @ 145#
  • 5 @ 165#
  • 5 @ 185#
  • 5 @ 185#

Kept it light and fast. Didn’t need any more heavy weights after the morning session.

10:00 EMOM

  • Odds: 5 Strict HSPU
  • Evens: 8 Box Jumps (32″)

The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.

WOD

  • 30 Hang Squat Cleans (95#)
  • 30 Push-ups
  • 30 Thrusters (95#)
  • 30 T2B
  • 30 OHS (95#)
  • 30 Burpees
  • 30 Shoulder to OH (95#)

The burpees were horrible. Slowest ever! Finished in 19:12.

“Hope”-ing for a Speedy Recovery

Whatever this MudCrud virus is I got from Tough Mudder has ruined an entire week. I did a little work on Monday morning, but none the rest of the week. Headed over to the new Survival Fitness Bay City at 10am today.

Warm-up

  • 500m Row

We were on our own for warm-up and I didn’t want to wear myself out because I know I’d be pacing the WOD really slow anyway.

WOD

“Hope”
3 rounds

  • Burpees
  • Power snatch (75#)
  • Box jump (24″) *Rebounding off the top is allowed
  • Thruster (75#)
  • Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Last year I was left with tunnel vision for over an hour after this WOD. I had managed a total of 235 reps with rounds of 82, 74, and 78. No way I was coming close to that with my body beat down. I really paced things and probably rested more than I repped. Did 54-54-53 reps for a 161 total. Was great to sweat it out, but damn I felt like a rookie.

2013-hope

Snatch Some More

Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.

Warm-up

  • 3m Jump Rope
  • PVC Pass-thrus

Olympic Lifting

  • High Hang Snatch
  • Hang Snatch
  • Snatch

All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.

5:00 EMOM

  • 2 Snatches (125#)

I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.

6:00 EMOM + 1 more

  • 1 Snatch

I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.

Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.

WOD

3 Rounds

  • 250m Row
  • 10 Box Jumps (32″)
  • 10 KBS (53# KB)

I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.

Max Test Week

Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.

Warm-up

  • 400m Run
  • PVC Pass-thrus
  • Hip flexor stretch

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 225#
  • 2 @ 275#
  • 1 @ 300#
  • 1 @ 320# (PR)
  • 1 @ 315# (we messed up, thinking it was 325#)
  • 1 @ 325# (PR)

That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.

Weighted Pull-ups

5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.

OLY

I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.

WOD

3 Rounds (Road Circuit, so keep a low heart rate)

  • 1m Russian KBS (35# KB)
  • 1m Jump Rope
  • 1m Box Jumps, Step down (14″)
  • 1m Air Dyne
  • 1m Hang Clean & Press (25# DBs)
  • 1m Ball Slams (15#)
  • 1m Rest

Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.

Hero WOD McGhee

Yesterday we held a competition at Survival Fitness for beginner’s and scaled athletes. I ran the computer all day taking care of the scoring. I did win the 1 minute burpee challenge with 29 reps. It was a great event and of course a bunch of us partied afterwards. I got home at 8pm and passed out until this morning. Feeling kind of rough, but went to the noon class.

Warm-up

  • 1 mile run
  • Deadlifts (5 @ 155#, 5 @ 225#, 3 @ 275#)

I wasn’t setting any PRs on my mile today so kind of just took it easy.

WOD

“McGhee”
30:00 AMRAP

  • 5 Deadlifts (275#)
  • 13 Push-ups
  • 9 Box Jumps (24″)

Brent and I paced each other on this one. We were doing our rounds in about 1:20-1:30 and rested about 20-30 seconds after each round. I wanted to get over 15 rounds without killing myself, especially with a hangover. So many reps of heavy deadlifts were going to put a toll on the back too. We finished 6 rounds in a little more than 10:00 and pretty much kept the same pace throughout. Got done with the 17th round and had about 15 seconds left on the clock, but that was enough.

I’m feeling better already.

Heating Up

In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.

Warm-up

  • 400m Run
  • PVC Pass-thrus

Strength

Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.

Bench Press

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 135#
  • 4×8 @ 155#
  • 8 @ 160#

Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.

Pendlay Row

  • 8 @ 115#
  • 8 @ 125#
  • 8 @ 135#
  • 8 @ 140#
  • 8 @ 145#

Doing sets of 8 got pretty heavy.

WOD

5 Rounds

  • 15 HR Push-ups
  • 15 American KBS (53#)
  • 15 Wall Balls (20# MB, 10′ target)
  • 15 Box Jumps (24″)

Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.

Finisher

Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.