Tag Archives: box jumps

Fitness or Performance?

I’ll get back to the subject of this post shortly, but want to cover the day’s workout first.

Usually I take Wednesday as a rest day. Last week I didn’t do that. And for some weird reason, I didn’t do that today either, though I couldn’t get in until the Noon class with Drea. When I arrived, Bill was just finishing up the workout and getting ready to head out, so I had a one-on-two session with Drea and little Noah today. πŸ™‚

box-jump-failStarted with the warm-up and added a bit more to the air squat portion with a bit of a PVC pass-thru. And once we got through the couch stretches, it was time to talk about today’s movements a bit.

  • Complete as many rounds as possible in 20 minutes of:
    • 10 box jumps
    • 15 single-arm overhead squats (dumbbell)
    • 20 sit-ups
  • Performance: 36/30/24″ box, 30/20# dumbbell, GHD sit-ups to parallel
  • Fitness: 16/12″ box, (10) single-arm OHS with 25/15# dumbbell, abmat sit-ups

By the time we were done tweaking, my workout looked like:

  • 20-minute AMRAP
  • 10 box jumps, 24″
  • 15 single-arm dumbbell OHS with 20# dumbbell (had a 10# dumbbell just in case)
  • 5 full-range GHD sit-ups (try to touch floor behind me each time)
  • 15 abmat GHD sit-ups (kick-out and try to push knees to floor on the way up each time)


I made it through 6 rounds plus 15 reps. And it looks like I was right in line with most folks, who were between 5 and 7 rounds. I’ll take it.

The OHS were a challenge and I alternated a few reps on each arm. Drea also had me . Box jumps got sketchy towards the end, but so long as I could get going I managed to do ok. And I touched the floor on a good majority of the GHD sit-ups, plus that’s probably the most GHD sit-ups I’ve done in a very long time.

Drea was happy. I was happy. All is good with the world.

What about “Fitness or Performance”?

question-mark-clip-art-7599Just like when we had Rx and scaled, I’m hitting that weird place with Performance & Fitness levels where I’m not quite matching up with the movements. Rarely I’ll hit exactly what’s on the board for a particular level.

Today I did the rep scheme for performance, but managed to hit weights and combinations of movements between the two levels. I initially logged it as Performance, but then changed it to Fitness since that’s what the majority of folks on the leaderboard seemed to do.

Is there a good rule of thumb for this? I’m very rarely in “Competitor” territory, but want to log my workouts correctly for either Performance or Fitness.

Anybody have a clue? Thanks. πŸ™‚


Challenging Chipper

There are a bunch of terms and acronyms in Crossfit that get thrown around… Metcon. AMRAP. Chipper. Today was the last one. (For some good definitions, check out this page from Iron Hero Crossfit.) And we definitely chipped away at it a few reps at a time…


It was another crazy day at my house with half my family heading out on a trip, but I made it in for the 8:30 workout with Coach Bill today. And we had a fun group – Logan, Todd & Melissa, Carrie, and Lara. So we started off with Nicole’s warm-up before doing a bit of box, barbell, and medicine ball work to get ready for the movements in today’s WOD.

We did quite a bit of work on pistols off the box today — and I have to say I definitely still struggle with them, but I’m starting to get a bit better — maybe. πŸ™‚ Beyond that, we did some work with deadlifts, cleans, and front squats — with a medicine ball at first, then an empty barbell eventually adding a bit more weight.

For some reason, I really struggled today with simply shrugging with the bar. Worked fine with a medicine ball, but as soon as I got a barbell in hand it went wonky. Pulling too soon most of the time. So though the workout called for 135# at the performance level, I tried 115# and didn’t look all that hot, so Bill had me shift back to 95#. No arguments from me.

1z3bh1So what was the workout? It was a chipper for time:

  • 40 single-leg squats, alternating
  • 35 wall balls (20/14# performance, 14/10# fitness)
  • 30 box jumps (24/20″ box performance, 16/12″ box fitness)
  • 20 deadlifts (135/95# performance, 95/65# fitness)
  • 15 power cleans
  • 5 front squats

I ended up doing somewhere between performance and fitness, so let’s just call it “fitness.”

  • 40 pistols off the box, starting with a 20″ box for the first 20 and shifting to a 24″ box to emphasize control of the leg on the downward path
  • 35 wall balls (20# medicine ball)
  • 30 box jumps on a 20″ box (combination of a handful of box jumps and mostly step-ups)
  • 205 deadlifts @ 95#
  • 15 power cleans @ 95#
  • 5 front squats @ 95#
  • Time– 11:05

This particular combination of movements — pistols and wall balls — really creamed my knees to the point where box jumps were awkward and dangerous. I nearly fell on my first one and really only did about 5 before I shifted back to step-ups. Deadlifts weren’t bad, but power cleans were a struggle with the shrug again, and the front squats weren’t awful.


I did break up the wall balls more than i wanted, though had a couple of sets of 10 mixed in with some sets of 3-5. I’m a little gun shy of having the ball smack me in the face again, so I was way too far away from the wall. But other than that I kept moving pretty well. I did break most of it up, but in decent sets without a ton of rest between them.

Long story short, my knees are ticked, but I did ok. πŸ™‚

We’ll see what tomorrow’s workout is before I determine whether I’m going or not. πŸ™‚ But I will be there Saturday for the gymnastics class ahead of doing an online event for an online gaming convention I’m participating in.

Great work today folks – you all moved right along! And thanks for the encouragement Bill!

Andy and the Bloody Nose

Since I began my crossfit journey nearly 5 years ago (scary to contemplate), I have injured myself many times in very minor ways. Skinned knees and elbows. Shoulder, knee, and hip issues. And I have clocked myself in the chin on many occasions. Today I gave myself a bloody nose. That was a first. πŸ™‚

ouchAnyway… Due to a plethora of activities in the last 4 days, I have missed crossfit. My last workout was on the 18th. That’s a lot of days without moving a lot. So I was and wasn’t looking forward to going in for today’s workout. But I went in anyway!

8:30 on Monday morning, I was the first one through the door behind Coach Drea. Silly me. πŸ™‚ I was joined by Melissa, Logan, and Jenny. The four of us worked through a new warm-up from Coach Nicole:

  • Trunk Rotation — three one way and three the other
  • Lat roll-out on a foam roller, 30 seconds each side
  • “Puppy Dog” pose, 30 seconds
  • Hamstring Floss on a box, 30 seconds per side
  • Shin Smash on a foam roller, 30 seconds per side
  • Seated Frog,Β 30 seconds
  • Calf Stretch 30 seconds per side (on the rig)
  • Walking Lizard (i.e. Spider-Man lunges), 6 total reps (hold approx. 3 seconds each)

When that was done, we grabbed a box for box jumps and an empty barbell for the workout, and started going through the movement review for thrusters when I managed to clock myself in the nose with the barbell on a push press. I would say that my bar path was plenty close. πŸ™‚

Took me a couple of minutes to shake it off, but I definitely gave myself a brief bloody nose and I can feel it post-workout. But other than skipping part of the barbell warm-up I got in on everything else.

U.S. Army Sgt. 1st Class Andrew T. Weathers

Pretty much after that we were on the run, literally, with the “Andy” WOD. This one is named afterΒ U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, who died Sept. 30, 2014 from wounds suffered during heroic action in Helmand Province, Afghanistan.

My bloody nose was nothing compared to that.

  • Performance
    • For time:
    • 25 thrusters,95/65 lb.
    • 50 box jumps, 20/16 in.
    • 75 deadlifts, 95/65 lb.
    • 1.5-mile run
    • 75 deadlifts, 95/65 lb.
    • 50 box jumps, 20/16 in.
    • 25 thrusters, 95/65 lb
  • Fitness
    • For time:
    • 20 thrusters,75/55 lb.
    • 30 box jumps, 16/12 in.
    • 50 deadlifts, 75/55 lb.
    • 1 mile run
    • 50 deadlifts, 75/55 lb.
    • 30 box jumps, 16/12 in.
    • 20 thrusters, 75/55 lb

thumbs-up-right-800pxAfter multiple days of relative inactivity, I decided that the Fitness level, as written, was a pretty good fit for my abilities today. So I put 75# on a bar, grabbed a box for 20″ step-ups, and got ready to gut this one out a bit.

The decision to do the Fitness level turned out to be a good one. My “run” was more of a run/walk, but that’s nothing new. I did reverse the 800m loop and go the opposite direction than I usually go (I went east out the door instead of west). My rep scheme got slower after the run, butΒ other than me being slow, I kept moving. I’ll take it. πŸ™‚

I finished in 29:36. Other folks did the Performance level rep scheme with the Fitness weight scheme, and they finished in around 34/35/36 minutes. I only finished sooner because I did fewer reps. But shooting for a 30 minute WOD time was perfect.

Great work everybody! Thanks for the encouragement, Drea!

Jump, Jive, and Clean

Fun fact. Having normal TSH levels (Thyroid Stimulating Hormone) in your system after a minor med adjustment means a) a functioning metabolism, b) better mood, and c) energy levels. What does that translate to as a crossfit athlete in his 40s? The ability to do more, longer, and recover faster. It doesn’t improve my lifts, but it sure makes being at the box more fun.

Prior to the adjustment, my energy levels were tanking regularly and I was only able to put in 3-4 workouts a week on a regular basis. In the last couple of weeks, I’ve been hitting 5 or 6 workouts each week and have been able to recover. I haven’t been able to sustain that in a very long time. It’s a nice change.

So… Let’s get back to today.

It’s Thursday, which means I get the opportunity to work out with my wife! Huzzah! We had Coach Bill at 8:30 and were joined by Danielle, Todd & Melissa, Jenny, Sarah, and Logan. Plus it happened to be Danielle’s birthday today (happy birthday!) and was Logan’s birthday a few days ago, so we got to sing to them. A good time was had by all.

Great group of folks!

We started with Nicole’s warm-up and then did a fun little few rounds afterwards:

  • three box jumps (for me was 20″ and 24″)
  • one squat clean

box-jump-failEach round, you would try and raise the level of box (some folks went to 30″, others jumped to stacks of weight plates, most of us only adjusted once or twice) and add weight to the squat clean. PVC pipe, empty barbell, a bit more, a bit more, etc. until you hit your working weight.

I went with this progression:

  • PVC pipe
  • Empty barbell (45#)
  • 95#
  • 115#
  • 135#

At 135#, it got ugly. Squat cleans are not my cup of tea. I’m getting better, but it’s still not a great movement for me. Bill told me to bump it back to 115#, so that’s where I stayed for the workout.

The other fun part was it’s been quite a while since I’ve done 24″ box jumps, but my 20″ box jumps have been better, so I decided to give it a try. Surprisingly, I was able to cycle through at an ok clip (not super fast hop on/hop off, but hop on/step off) on a consistent basis. I was happy with that. πŸ™‚

keep-calm-and-amrapThe workout itself was:

  • Complete as many rounds as possible in 7 minutes of:
  • 5 box jumps
  • cleans, 3 reps
  • Performance: 30/24″ box, 175/115# cleans
  • Fitness: 20/16″ box, 95/65# cleans

I either did Performance- or Fitness+ and did:

  • 5 box jumps to a 24″ box
  • 3 squat cleans with 115#

And we pushed hard during the next 7 minutes. All the 24″ box jumps were a push, but a good push. The squat cleans were rough in spots. Usually the first one was good, the second one was ugly, and the third one fixed what I screwed up on the second one.

Kind of like with my box jumps, I wasn’t fast on the cleans, but I did best when I’d do a rep, pause and reset (without putting it down), and then do the next rep. That worked pretty well and once I picked up the barbell, I didn’t set it down until after that third rep.

I managed to get through 6 rounds + 5 box jumps in that 7 minute period. We were told to shoot for 4-9 rounds. I was right in the middle of that range and that made me very happy.

Ev and Danielle were moving right along as well. I think Danielle made it through 7 rounds plus. And Ev made it through 7 rounds +3 with 85# cleans and 16″ box jumps. No step-ups, which was great for her.

I think everybody did a great job and I’m pondering going tomorrow, which would be the 5th workout this week. πŸ™‚ It’s amazing how much harder you can push when your body isn’t fighting to downregulate your energy levels. Go figure. πŸ™‚

Thanks Bill for a fun class! Hope everybody has a great day!

My Cleans Looked Nothing Like This. πŸ™‚

Last Team WOD for a Bit

Soccer season is upon us, making team WOD Saturdays a bit less of an automatic thing, which makes me sad. However, we shall enjoy them when we can, like today. πŸ™‚

Today the girls stayed home, but Ev and I headed in to join the madness. Coach Clare was there to lead the troops and we had Monica & Dan, Deana & Marino, Shaun, Brent, Larry, Logan, Caleb & Megan and their crew, Austen, Adi, Robert, and a few others.

We started with a 400m run and a brief round of stretches before moving into some PVC pipe work for power snatches. But that didn’t take long and we were getting equipment to the floor pretty quickly after that to get moving!

  • Teams of 3
  • AMRAP 15 – rotate after each row
    • Athlete 1: 250m row, Athlete 2: Box jump overs 30/24″, Athlete 3: Deadlifts 135/95#
  • THEN
    • Team “Randy” (75 power snatch for time 75/55#) – 1 person works, 1 does OH weighted lunges, 1 rests

20170916_105917Robert, Ev, and I teamed up today and woof. We were done in 21:57 but worked our tails off.Β The first 15 minutes was the hardest I think. No rest as we just rotated through the three movements. Robert started us off, I did deadlifts, and Ev did box step-overs (we did 20″ box jumps or step-overs, but left everything else at the prescribed weights).

  • 27 deadlifts + 17 box jumps/step-overs = 44
  • 30 deadlifts + 18 box jumps/step-overs = 48
  • 29 + 14 = 43
  • 20 + 12 = 32
  • 28 + 20 = 48
  • 27 + 19 = 46
  • 20 + 14 = 34
  • 20 + 19 = 39
  • 27 + 20 = 47
  • 12 + 16 = 28
  • Total reps for 15 minutes: 409 (27 or so reps a minute)

Then we did the power snatches + weighted lunges where someone would rest. After swapping out weights on the bars, we were done with everything in 21:57, so about 6 minutes for that.

The second part was a little easier I thought, just because of the brief rest. But the OH lunges were awful. I stopped using a 25# plate pretty quickly because my legs were fried and just did lunges, which were a little easier. But either way, I wasn’t moving fast.

We watched Brent & Dan burn through this in about the same time we did, but in a team of two. They were flying and doing 30″ box jump overs. Crazy.

Great workout from Clare. A little bit of everything and no running. And not a 45-60 minute workout. I’ll take it. πŸ™‚

And not bad for my 5th workout of the week. Last week I did 6 and that was about my limit. 4-5 would be ideal because I get some recovery time in there.

Hope everybody has a great weekend!!

Box Jumps FTW?

Continuing the workout train is pretty easy when it’s a habit. Yesterday may have been a team workout, but it was still a Monday — so the streak of Monday-Tuesday-Thursday is alive for another week. πŸ™‚

1vbviwEven so, today I went in with a sense of dread. If I’m being honest with myself, even though we got in a couple of great team workouts, I wasn’t very good to my body this weekend. Lack of sleep. Allergies. Smoke in the air. High stress (watching my girls play six games of soccer). Not eating enough (or really well). And definitely not drinking enough water.

So this morning was… rough. But thanks to the habit of going to crossfit every week like clockwork, I was there at 8:30 and at least conscious enough to get somewhat moving.

It was a fun class today. Coach Drea had myself, Jonathan & Sarah, Caleb & Andy, Brent, Darcy, and Nicole. And we started with a long warm-up — lots and lots of good stretching, which was great after spending far too many hours in the car and on soccer fields this weekend.

box-jump-failWhen that was done, we dragged out some plyo boxes for box jumps and “warmed up.” Now, I mentioned that sense of dread this morning? Most of it was due to box jumps. I have a mental block getting 24″ box jumps going — but more than that I’ve had some knee issues in the last couple of years that have caused me some grief. So I went in fully expecting to do step-ups today.

Lo and behold I actually managed 20″ box jumps very, very consistently from those first tentative warm-up jumps all the way through the workout. Color me surprised.

From the box jump warm-up we moved to the GHD machine and I did a few GHD sit-ups to parallel, but we had enough folks floating around I already pretty much knew I wasn’t going to do them during the workout. And that’s ok. I made a point during my sit-ups during the workout to try and get more extension forward and backward even on the floor, so hopefully that helps a bit.

The workout was pretty straightforward:

  • Rx
  • 40-30-20-10 reps for time of:
  • 30/24″ box jumps
  • GHD sit-ups (full extension)
  • Level II – 24/20″ box jumps and GHD sit-ups to parallel
  • Level I – 30-20-10-5 reps with a 16/12″ box and abmat sit-ups

box1I did a modified version:

  • 40-30-20-10 reps for time
  • 20″ box jumps
  • abmat sit-ups

And I finished in 12 minutes flat, surprising the hell out of myself. Drea said to shoot for less than 15 minutes and with all of those box jumps I thought for sure I’d have to drop down to step-ups at some point. But I didn’t! WOOT!

When we were all done and put our stuff away, we used a kettlebell to try and mash out our quads a bit to loosen up.

But that worked a lot better than I expected. And yes, I did come home and ice my left knee (Caleb, our chiropractor, suggested it), but so far I’m moving ok.

Life is good!


The First Hold is the Hardest…

The last few days were crazy, so I need to spend some time catching up on these posts. Let’s talk about Saturday first and then I’ll add another post about today’s later.

Saturday was a blur, but it began with a team workout at CrossFit Continuum. We had a great turnout — probably 15 or more people. I wasn’t counting heads, but Ev, AJ, and I wandered in to find Larry & Clare setting up and we had a bunch of folks drop in in 2s or 3s over time.

We started with a bit of tag. Larry had us chasing after one another with an ab mat held like a pizza box. Knock it off and pay the price, until there is only one person standing. We did burpees. We might have done something else as well. It was fun.

e3f65d7a351d0af573d2761d479b521eOnce we were warmed up, we paired up for the workout. Marino was kind enough to be my partner for the day and Ev & AJ paired up.

  • Team WOD for time with a partner:
    • 800m Farmers Carry 53/35#
    • 100 Bar Only Back Squats/Plank Hold
    • 90 Pull Ups/Superman Hold
    • 80 Sit-ups/Wall Sit Hold
    • 70 Burpees/Hang Hold
    • 60 Hand-Release Push Ups/ Handstand Hold
    • 50 Box Jumps 24/20″ box/V Hold
    • 40 Buddy Deadlifts 220/155#
    • 400m Farmers Carry 53/35#
  • Each partner carries two kettle bells for Farmers carry if we have enough. Every time partner breaks on a movement, switch positions and continue.

Larry changed it a bit — making the air squats into back squats — but the rest was pretty much as Jordy’s Goodbye was written.

After tearing both my hands last Thursday doing the bar muscle-up transitions, I was a little concerned about some of the movements. Farmer’s Carry and pull-ups? Ouch.

So we started off slow and we think fried ourselves doing the 800m Farmer’s Carry (Marino and I were talking about it later with Larry.) But we did:

  • f008c72de97f1682c087a03471242a37800m Farmer’s Carry – Marino had 45# kettle bells and I had one 55# kettle bell I passed hand to hand. We went to the 200m mark, not the 400m one or the longer 800m route. And we stopped quite a bit at the 50m mark.
  • We knocked out four sets each of 45# back squats pretty quickly while doing the plank hold
  • Pull-ups were rough. I did 5 pull-ups and the rest ring-rows. Marino chugged through the pull-ups and we did them 5-10 at a time. Superman Holds were interesting
  • Sit-ups were easy for me, but the wall sit hold was tougher than it should have been. I was starting to feel that in my core pretty quickly.
  • The burpees were AWFUL — and the hang hold on the rig I seriously thought I was going to pass out a couple of times. Breathing was a big problem during that round
  • Push-ups weren’t bad. I held a squat and Marino did a handstand on the wall while we got through them. I was just running out of hands and forearms by that point.
  • And we got about 30 20″ step-ups into the 50 box jumps before we hit a 45 minute hard stop Marino suggested. I was good with it. πŸ™‚

Seriously the holds in this one were the killer part. Somehow I didn’t manage to tear my hands again, but that was a big concern the whole time.

(Pictures courtesy of Larry Hinkin — thanks Larry!)

We got done, headed home, and then drove to soccer in Denver. So I’m sure sitting the rest of the day did me zero favors. πŸ™‚

Thanks Marino for being my partner — we didn’t finish but we kept on chugging!

Great work everybody!