Tag: Burpee Box Jump

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

  • Bottom Squat Holds
  • 3×20 Band Pulls (red)
  • Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

  • 5×185#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×335#
  • 5×365#
  • E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

  • 5×135#
  • 5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

  • 400m Run
  • 15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

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

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

  • 8/8 KB RDLs (71# KB)
  • 10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

  • 21-15-9
    • 115# Power Cleans
    • Ring Dips
  • MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.

Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.

Warm-up

  • 4/4 World’s Greatest Stretch
  • 15 No Push-up Burpees
  • 200m Run
  • 100m Run Backwards
  • 200m Carioca (100m each direction)
  • 300m Run
  • 3 Rounds:
    • 10 Evil Wheels
    • 5/5 Glute Bridge March
    • 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.

WOD

  • 30 Box Jumps (30″)
  • 20 Full Cleans (155#)
  • 30 K2E
  • 20 Single-arm Push Press (53# KB)
  • 30 Sit-ups
  • 20 Alt Pistols
  • 30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.

First Competitors WOD at CrossFit Full Strength

Got up bright and early to head in for the 8am competitors WOD. Everyone who goes tries to Rx as much as possible and the quality of the athletes pushes everyone to train harder. Wasn’t sure what to expect, especially since the WOD wasn’t posted ahead of time.

Warm-up

  • 500m Row
  • 5 Deadlifts (225#)
  • 4 Deadlifts (315#)

WOD

This is event #6 from the 2012 Regionals

  • 3 Rounds
    • 7 Deadlifts (345#/225#)
    • 7 MU
  • 3 Rounds
    • 21 Wall Balls (10′, 20#/14# MB)
    • 21 T2B
  • 100′ Farmer’s Carry (100#/70# x2)
  • 28 Burpee Over the Box Jumps (24″/20″)
  • 100′ Farmer’s Carry (100#/70# x2)
  • 3 MU

2012-regional-events

WOW! As Chayet was writing the WOD on the board we all were getting scared. Yes, that’s all one workout. No rest times in there.

I decided to only use 315# for the deadlifts and did jumping bar muscle-ups, but went Rx on everything else. We used loaded up barbells for the farmer’s carry, which was quite the challenge because you had to find a good balance point in each bar.

I got pretty light-headed in the 2nd and 3rd rounds of the deadlifts, so I’m glad I didn’t go the extra 30#. My low back was tight as soon as the WOD was over. Even doing the jumping bar muscle-ups wasn’t easy, but got through them. I broke the wall balls down into 11-10 each round and the T2B went 11-5-5, 11-5-5, 8-5-3-2-2-1 I think. Hips were kind of shot for that last round. The farmer’s carry was a lot easier than I expected as far as picking up the weight and carrying it, but the balance made it a challenge. Suffered through the burpee box jumps slow and steady without stopping. Forgot about the 3 more reps at the end, but rushed over and knocked them out on the bar. Finished in 21:29. Compare that to Rich’s top time of 12:22, which was obviously Rx.

Hiking

In the afternoon I went out for a hike and did 4.71 miles in 1:40:49.

The Day After

The day after a CrossFit competition is always an unknown. It’s hard to predict how your body is going to respond to the challenges you put it through in the heat of competing. I’m feeling good today considering I did 4 high intensity WODs yesterday. My rib cage must be a little bruised up from the plate run because I can feel it sore there. Other than that I feel a little tight in some places, but nothing is sore like the partner competition I did this summer. Went in for the 5:30pm class.

Warm-up

4 Tabata Rounds

  • Mountain Climbers
  • Air Squats

Strength

5×5 Wide Stance Low Box Squats (14″ box)

These were not my friend and I’m already feeling them in my knees. I think the super wide stance may not be the best for taller guys, but I’ll have to do some research on that. My working sets were:

  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 175#
  • 5 @ 175#

WOD

  • 10-9-8-7-6-5-4-3-2-1
    • Burpee Box Jumps (24″)
    • Wall Balls (20# MB, 10′ target)
  • 2m Rest
  • 1-2-3-4-5-6-7-8-9-10
    • Goblet Squats (48# KB)
    • Over the Box Jumps (24″)

My legs got a lot of work in the competition and then the box squats kind of finished them off before this WOD. I found it hard to jump on the 24″ box today, especially when I got to the over the box jumps. The 24″ box is never an issue for me. I finished in 17:31.

Can You Donate Some Dollars?

This Saturday is CrossFit for Hope, which is an event based around raising money for St. Jude Children’s Hospital. CrossFitters around the world will be doing the “Hope” WOD and are taking donations and pledges. If you have a few spare bucks to donate, I have a big box over in the right sidebar linking to the page where you can sponsor me. St. Jude is a great cause and does a ton to advance cancer research. I’m trying to raise $300, so anything you can do is greatly appreciated. Thanks!

It felt great to take a rest day yesterday. It was tough not doing anything, but I know it’s for the best.

Warm-up

Tabata Mash-up

  • Broad Jumps
  • Rock Climbers

Haven’t done either of these exercises in quite some time. Both are pretty taxing.

WOD

  • 250m Run
  • 50 Tuck Jumps
  • 50 Plank Push-ups
  • 250m Run
  • 40 Lunges
  • 40 Prayer Crunches
  • 250m Run
  • 30 SDLHP (71# KB)
  • 30 K2E
  • 250m Run
  • 20 Burpee Box Jumps (24″)
  • 20 Ring Rows
  • 250m Run
  • 10 Pull-ups
  • 10 Curtis P’s (40# DBs)
  • 250m Run

I’d never done plank push-ups or Curtis P’s before and to be honest, I won’t be mad if I never have to do them again. Haha! Both were tough on me. My time was 24:48.

Ab Finisher

  • 1m Side Plank (R)
  • 10 V-ups
  • 1m Side Plank (L)
  • 10 V-ups
  • 45s Side Plank (R)
  • 11 V-ups
  • 45s Side Plank (L)
  • 11 V-ups
  • 30s Side Plank (R)
  • 12 V-ups
  • 30s Side Plank (L)
  • 12 V-ups
  • 15s Side Plank (R)
  • 13 V-ups
  • 15s Side Plank (L)
  • 13 V-ups

My tailbone and the surrounding areas still have some issues, so the V-ups were pretty brutal, not to mention there was a total of 90 of them. I got through them though.

Today was a great WOD and finisher that hit a lot of areas.

Reebok hasn’t shipped my CrossFit Nano 2.0 shoes yet. I wonder what the hold-up is. I did call Zappos to check on the status of the Inov-8s I had to return and they are actually crediting my credit card for them. I figured they were giving me a credit to use on another pair of shoes. I love Zappos!