Tag Archives: box jumps

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.

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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!

KendrickClean_zpsea22d368
My Cleans Looked Nothing Like This. πŸ™‚
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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!

  • AMRAP
  • 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!

Team WOD!

After two weekends with too much soccer, we had a break this weekend — so it was definitely time to fit in a team WOD at Crossfit Continuum. Though Mickey had to work, 3/4 of our family had the opportunity to get in. And we were definitely not alone. We had an amazing turnout.

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Ev worked with Danielle. AJ had a chance to work out with Kaila. And Jonathan and I partnered up and Isaac joined in the fun as well. As you can see, we were just a small part of the madness. πŸ™‚

Started with a light 400m jog and then did a strange little centipede crab walk race. Guys on one side. Gals on the other. And it was a disaster. We had enough guys that we almost made it the whole length between cones without moving, but moving was hilarious. The person in front of you had their hands on your feet and you were supposed to do the same with the person behind you, then somehow move forward.

If I’m being honest, the gals made it look easy. And we were awful. πŸ™‚

1tjdsfWith all that done, we grabbed equipment, found space on the floor and figured out how to make the insanity work.

  • Score Type: In Teams of 2, Competing for Total Time
  • Partner 1 performs 50 KB Swings 55/35# (each partner does 50 reps)
  • Partner 2 holds Handstand
  • **handstand broken=5 burpees
  • Partner 1 performs 50 Box Jumps (each partner does 50 reps)
  • Partner 2 holds 45/25# plate overhead
  • **overhead position broken=5 burpees
  • Partner 1 perform 50 sit-ups (each 50 reps)
  • Partner 2 hold bottom of squat with KB
  • **squat position broken=5 burpees
  • Partner 1 complete 200 meter run (each partner will complete 2 runs)
  • Partner 2 hold plank
  • **plank broken=5 burpees when runner returns

With a box, a 55# kettlebell, and an abmat, we got underway.

We started with the run at the end instead of the kettlebell swings to avoid the madhouse inside. I ran 200m with Isaac while Jonathan planked, then did the reverse, and went through the whole thing one more time.

kettlebell-swing

The KB swings were interesting. Jonathan did really well holding a handstand on the wall, but we broke it up a few times, and I was right there with him.

As far as the box jumps (24″ jumps for Jonathan or 20″ step-ups in my case), the 45# plate didn’t feel too bad overhead honestly. Jonathan may not agree. πŸ™‚

And then the sit-ups. The squat with a KB was interesting. We basically sat at the bottom, put our elbows on our knees, and held the 53# KB at the bottom. I held all the way through Jonathan’s 50 sit-ups, but only barely. And I had to break up my sit-ups (26/24), so that slowed us down a bit.

I have to say that we only did two sets of 5 “penalty” burpees with the KB swing and box jumps rounds, but we didn’t during the sit-ups (though we should have done some there too). But the rest of the movements were plenty I think. πŸ™‚

By the time we were all done, it took 29:20 for us to finish up. Not too bad. Definitely a lot of reps. Both AJ/Kaila and Ev/Danielle were done before us (24:17 for AJ/Kaila and under 26 for Ev/Danielle), which was great. And I heard that at least one team (Dan & Adi) was done in 20 flat, which was fantastic.

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So great work everybody! It was a fun one — a great mix of movements to keep things hopping. And an amazing turnout!

With soccer season starting, we’ll make as many team WOD Saturdays as we can, but it’s definitely going to be hit and miss. They’re always a fun challenge!

Hope everybody has a great weekend!

Drop and Give me 50! 50! 50! 50! and 50 more!

Forgive me community, it’s been four days since my last workout… (I don’t know why but I always feel like I need to confess such things when it’s been a few days.) Soccer season is back with a vengeance and my weekends are not my own any more. Sigh.

Even so, it’s Monday and that means it’s time to get back to the box. Last time I was in was Thursday. I don’t usually get in on Fridays and this past weekend we were on soccer fields at the Air Force Academy both days, so that brings us back to Monday. Let’s get moving again, shall we?

garfield-mondayI felt ok this morning. Stiff, but not bad. Even so, after looking at the workout last night I knew I was going to get my butt kicked. I knew I should tape my knees but I ran into some computer issues with my work system that I had to resolve, so ran out of time. Knee sleeves in hand, I headed in to face the music.

Coach Larry was recovering from doing the workout himself as we came in. And we had a fun crew for him today — me, Lara, John, Dee, Kelli & Trey, along with Michael & Anthony.

We started with some mobility. I used the time with a foam roller to try and get my back and shoulders moving again. And then we did either a 400m run, 500m row, or 2 minutes on the bike. Of course I chose to row. πŸ™‚

When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:

  • 10 push-ups
  • 10 Russian kettlebell swings (just to eye level)
  • 10 kipping swings on the rig

box-jump-failFrom there we took a look at the workout itself:

  • 50 box jumps
  • 50 kettlebell swings
  • 50 knees-to-elbows
  • 50 wall-ball shots
  • 50 burpees
  • Rx – 30/24″ box, 70/53# KB, 30/20# wall ball
  • Level II – 24/20″ box, 53/35# KB, 20/14# wall ball
  • Level I – reduce to 30 reps for each movement, 20/16″ box, 35/25# KB, 14/10# wall ball

Our goal? Less than 25 minutes.

My approach was simple… a modified Level II:

  • 20″ step-ups
  • 53# kettle bell swings
  • knees-to-elbows, of which some were just knee raises but I did ok
  • 20# wall balls
  • normal burpees (though I usually don’t stand up all the way and tend to just hop off the ground)

72504741We were able to break it up into as many as 4 rounds, so I used this progression:

  • 20 reps
  • 10 reps
  • 10 reps
  • 10 reps

I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. πŸ™‚ Really the burpees were the worst part of this whole thing for me, as expected.

I finished in 22:20, which was under the 25 minute time cap, so I’ll take it. πŸ™‚ Everybody did great. John was doing it Rx with the 30″ box jumps and 70# kettle bell like a beast. Other than John though I think we all scaled somehow. And the boys did awesome to get through the 30 rep version I think. They were FAST.

So not bad for the first workout of the week! Great work everybody! And thanks for the encouragement Larry!

Monday Night Nose Smashing

Though today didn’t quite work out the way I planned, we ended up at another evening workout at CrossFit Continuum. Why, you ask? Because Isaac was teaching? Because it worked out schedule-wise? Because we wanted to shake things up again this week? No, because my daughters wanted to see Coach Clare’s bulldog Penny.

1rke2oYup. They may have me wrapped around their little fingers.

At any rate, we made it in for the 5:45 class tonight with Coach Isaac. πŸ™‚ The girls decided to get in some running instead of the workout itself (and did about 3 miles or so, I heard, plus some warm-ups), so it was me, Jeremy, Jamal, Tim, and Charlton tonight.

We started with a little 3 round warm-up:

  • 1 minute of double-unders or single-unders
  • 15 thrusters with a PVC pipe
  • 1 minute of inchworms, focusing on the hamstring stretch portion

I have to say, I was already sweating a bit by the end of that 3 rounds, so I think I was warm. πŸ™‚

When that was done, we grabbed some equipment: a box and a med ball each, with space on the rig, plus getting the rowers ready.

20170626_182657Our workout?

  • 5 rounds (or 3 rounds for Level I) for reps of:
  • 1 minute of box jumps, 24/20″ box (Rx/Level 2), or 20/16″ (Level I)
  • 1 minute of wall-ball shots, 20/14# ball (Rx/Level 2) or 14/10# (Level 1)
  • 1 minute of rowing (calories)
  • Rest 1 minute

We broke up the workout a bit because there were five of us. 3 of us started with wall balls and 2 of us started with box jumps/step-ups. That way we didn’t collide at the rowers.

We were off and running in the first round when I had something happen that I don’t remember ever happening before… The med ball smashed me in the face. In 4 years, I don’t remember having that happen. I’ve dropped it, missed it, and even had it hit the side of my head — but never smack on the nose. Oops.

Other than that, I was pretty consistent, all things being unequal (Wall balls, Rowing, Step-ups):

  • 16, 6, 16 (38)
  • 18, 10, 14 (42)
  • 20, 8, 15 (43)
  • 18, 7, 13 (38)
  • 17, 7, 15 (39)
  • Total = 200

Not too bad. And other than catching a med ball in the face, I kept moving pretty well.

When we were done and cleaned up all our equipment, we did some stretching and called it good so the Advanced Class could get going.

And yes, the girls got to see Penny. πŸ™‚

Thanks Isaac for the encouragement!