85x5
105x5
125x5
145x5
155x3
160x1
140x4
125x9
Chin Up
0x5
5x4
15x0
0x4
0x3
0x3
0x3
0x3
5 Round for Time
9 Ring Rows
12 Toes to Bar
15 Box Jumps
Score 17:41
Showing posts with label Box Jump. Show all posts
Showing posts with label Box Jump. Show all posts
Sunday, March 2, 2014
Tuesday, 01.21.14
Back Squat
125x5
145x4
175x3
190x5
170x7
145x9
Pull Up
BWTx5
5x4
7.5x3
12.5x2
20x1
7.5x5
5x6
BWTx7
WOD
CF Open 13.2
10 min AMRAP
5 shoulder to overhead @75#
10 deadlift @75#
15 box jumps 20"
6 rounds +5 s2oh+10 DL +10 box jumps
Total:205
Friday, January 3, 2014
Wednesday, January 23, 2013
Friday, 12.07.12
Power Clean
70x5
90x4
110x3
135x2
138x1
125x3, 3, 3, 3, 3
Shoulder Press
40x5
50x4
60x3
70x2
80x1
70x5, 5, 5
Chin-Up
70x5
90x4
110x3
135x2
138x1
125x3, 3, 3, 3, 3
Shoulder Press
40x5
50x4
60x3
70x2
80x1
70x5, 5, 5
Chin-Up
Strict/BWT Neg= 0/5
15x4
25x3
35x2
45x1
Red Band Strict
5, 4, 3, 3
WOD
21-15-9
Power Snatch @65% of 1RM = 65#
Box Jumps = 20" Box
Score: 6:59
Monday, 12.10.12
Overhead Squat
45x5
65x4
85x3
105x2
125x1
105x5, 5, 5
Pull-Up
Strict/BWT neg= 1/4
20x4
30x3
40x2
50x1
Red band strict
4, 3, 3, 2, 3
WOD
10-9-8-7-6-5-4-3-2-1
HSPU
Box Jump to 24" box
Score: 13:58
I started my first set with 2 abmats, about halfway into 3rd set switched to 3 abmats on the low side. Scaled up to a 24" box
Thursday, October 25, 2012
Thursday, 10.25.12
Snatch Balance
I worked up to a 105# snatch balance, 5 lbs over my last one. I failed at 3 attempts for 115#. Maybe next time.
Metcon:
AMRAP 12 min.
7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"
Completed 7 rounds
I worked up to a 105# snatch balance, 5 lbs over my last one. I failed at 3 attempts for 115#. Maybe next time.
Metcon:
AMRAP 12 min.
7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"
Completed 7 rounds
Monday, October 15, 2012
Tuesday, 10.02.12
Deadlift
165 3x5
Metcon
10 Round for Time:
6 jumping pull-ups
8 burpees
10 bounding box jumps
Time 14:39
165 3x5
Metcon
10 Round for Time:
6 jumping pull-ups
8 burpees
10 bounding box jumps
Time 14:39
Thursday, 09.06.12
Shoulder Press
3x5 @45@ max reps last set
35x 5, 5, 12
Metcon:
7 rounds:
7 front squats 65#
7 box jumps 24"
Time 7:18
3x5 @45@ max reps last set
35x 5, 5, 12
Metcon:
7 rounds:
7 front squats 65#
7 box jumps 24"
Time 7:18
Monday, August 20, 2012
Thursday, 08.02.12
8 Rounds:
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
Friday, July 27, 2012
Thursday, 07.26.12
I worked on double unders today and had a PR of 35 consecutive jumps.
I modified the met con again and did a one-armed version with kettle bells:
7 one-armed (left) KB SDHP
7 one-armed (left) KB Push Press
7 box jumps
8:54
Later I completed day two of my CFE plan:
2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.
Later I completed day two of my CFE plan:
2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.
Tuesday, July 17, 2012
Tuesday, 07.17.12
Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats
Strength:
3x5 Box Squats @ 140#
Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)
Then:
3x3 glute/ham raises
3x10 GHD sit ups
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats
Strength:
3x5 Box Squats @ 140#
Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)
Then:
3x3 glute/ham raises
3x10 GHD sit ups
Monday, July 9, 2012
Monday, 07.09.12
I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited. What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer.
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
Friday, June 1, 2012
Thursday, 05.31.12
Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
Wednesday, May 23, 2012
Wednesday, 05.16.12
Skill: Max Height Box Jump, 1 rm.
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Thursday, May 10, 2012
Monday, 05.07.12
Strength: Shoulder Press 3-3-3-3-3
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Friday, May 4, 2012
Thursday, 04.26.12
Strength: Overhead Squat 3-3-3-3-3
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
Monday, March 19, 2012
Saturday, 03.10.12
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Saturday, March 3, 2012
Wednesday, 02.22.12
Last day at Lahaina CrossFit! Today's class consisted of two regular members and about 8 visitors on vacation. There was even a guy there that was getting married later on that day.
Strength:
Deadlift
105x5
115x5
135x5
Metcon:
10 box jump 20"
10 deadlift @125
10 squats w/35# kettle bell
Parking lot sprint
I'm still a little bit hesitant with my deadlifts so I went light on my weights. About half way through the metcon I was feeling a strain in my back in the same place that I pulled before. I was trying to work through it, but decided to strip the weight down to 105# for the last two sets.
7 rounds +3 box jumps
Monday, February 13, 2012
Thursday, 02.09.12
Strength:
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80 Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2
- Push Jerk: 5-5-5-5-5 90, 95, 100, 105x3, 105x2, 110x2, 110x3
My collar bone took a beating from the bar today and I wasn't even doing cleans! It got tough to hold the weight up at the end of the 5 rep sets of push jerks.
Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps
4 rounds + 1 burpee
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80 Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2
- Push Jerk: 5-5-5-5-5 90, 95, 100, 105x3, 105x2, 110x2, 110x3
My collar bone took a beating from the bar today and I wasn't even doing cleans! It got tough to hold the weight up at the end of the 5 rep sets of push jerks.
Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps
4 rounds + 1 burpee
Monday, January 16, 2012
Monday, 01.16.12
Strength:
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
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