Box Jumps

All posts tagged Box Jumps

WOD 2014-03-14 – Open 14.3

Posted by bronick on March 14, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/147/norcal-crossfit-mar-14th-2014
http://games.crossfit.com/workouts/the-open#tabs-3

Open WOD 14.3: 8 minute AMRAP…

  • 10 deadlifts (135 lbs)
  • 15 box jumps (24 inch)
  • 15 deadlifts (185 lbs)
  • 15 box jumps
  • 20 deadlifts (225 lbs)
  • 15 box jumps
  • 25 deadlifts (275 lbs)
  • 15 box jumps
  • etc…

Results: 68 reps, that’s 13 deadlifts at 225#.

Luckily for me, the standard for the box jump allowed for step up/down. But this was still a painful workout… my legs were still tight from doing deadlifts on Tue and as soon as I started the workout, my back also started to tighten up pretty quickly. I actually took 30s to lay down to let some pressure off my back before starting  225# deadlifts, that really helped.

I was hoping to get a little further, as the heavy lifting I’m better at than the metcon stuff… but my back just wasn’t having it.

WOD 2014-03-04

Posted by bronick on March 5, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/136/norcal-crossfit-mar-4th-2014

WOD: 4 Rounds of…

  • 3 min AMRAP
    • 3 HSPU
    • 5 Toes-to-bar
    • 7 Box-jumps (24″)
  • 1 min rest

RESULT: 148 total reps subbing dumbbell (35#) push press, knees-up, and 20″.

  1. 3 rounds
  2. 2 rounds + 2 reps
  3. 2 rounds + 6 reps
  4. 2 rounds + 5 reps

Box-jumps … blah. I did jump up and step down, which was still a lot work gettin 220-some pounds off the ground.

WOD 2014-02-24

Posted by bronick on February 25, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/127/norcal-crossfit-feb-24th-2014

Buy-in: Max strict pull-ups

WOD:

  • 5 rounds:
    • 15 push-up
    • 10 box jumps (24″)
  • rest 2 minutes
  • (added by coaches) 50 burpee box jumps or 5 rounds:
    • 10 burpees
    • 10 box jumps (24″)

Buy-out: Max kipping pull-ups

Results:

  • 4 banded pull-ups
  • Part A – 9:34, Part B- 24:48 (13:14)
  • 7 kipping pull-ups

Burpee box jumps suck… that is all.

2012-01-12 WOD: 5 Rounds + Prowler … suck.

Posted by bronick on January 12, 2012
Posted in: WOD. Tagged: , , , .

I know it takes time to get back into the swing of things, but this one I really sucked at which is why I’m recording it…

WOD:

5 rounds for time:

  • 20 hip extensions
  • 20 box jumps (24″)
  • 30m bear crawl
Then, partner heavy prowler push for 200m.

RESULTS:

12 min cap: 3 rounds + 15 hip ext + 3 box jumps
(sub 20″ box, 20 hip ext 1st round then 15)

5×45# for the prowler

COMMENTS:

As I expected (which probably partly played into it), my back did not do so well with the hip extensions. Hence I dropped from 20 to 15 after the first round. In addition, my quads are apparently still dead from the squats on Tue which really slowed up the other two movements for me and the prowler.

On the up side, it was nice to be doing stuff outside in the sunlight since I went to the noon class. Its already dark by the time I hit the 5:30 still. Oh and we apparently now have 65# plates at the gym which look exactly like the 45# plates!

2011-04-05 WOD – Deadlifts, boxjumps, sumos

Posted by bronick on April 5, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD: Jess’s Birthday Workout

Deadlift Heavy! We will warm up quick, start light and work your way up. The goal is not a 1 rep max (unless your feelin it). The goal is simply to lift 30-40 reps tomorrow.

Max rounds in 4 minutes of:

  • 10 Box Jumps 24″
  • 10 Sumo Deadlift High Pulls @ 95#’s

Rest 1 minute and repeat for a total of 3 round

RESULTS:

Worked up to 305# for the deadlifts.

3 round, 2 round +10 sumo + 1 boxjumps, 2 rounds +10 sumo

All I have to say is… “boxjumps?? again?? really??” Being that my calves are finally almost recovered, I didn’t event attempt to jump down off the box and did step downs instead… which took forever. But my sumos where pretty good. Usually got the first round unbroken and then made it to about 5 on the consecutive rounds.

2011-03-21 WOD – Front Squats and 10 rounds

Posted by bronick on March 21, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Front Squat 3-3-3-3-3 Heavy!

10 Rounds for time of:

  • 10 Kettlebell Swings
  • 10 Box Jumps

RESULTS:

…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)

All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.

As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.

Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.

Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.

 

2011-02-28 WOD – Tabata Squats & B-day workout (DNF)

Posted by bronick on February 28, 2011
Posted in: WOD. Tagged: , , , , , . Leave a Comment

WOD:

Tabata Air Squats

Then… Alyssa’s Birthday WOD:

  • 2 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 3 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 5 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups

RESULTS:

Tabata score = 15
Only 2 rounds … Did No Finish

Ok, this WOD looked brutal and I’m sure it would have been… had I finished :-(

My back was bothering me before the workout, but I gave it a go anyway. Did two round at 185# which took forever as I stopped to lay on my back a few times (ugh). At the start of round 3 I dropped down to 135# and that still wasn’t working so I opted to just stop and started rolling out my back.

The foam rolling only kinda helped. Jason recommended doing the reverse-hyper with weight which turned out to be awesome. I did a few set of 5-10 extensions and my back felt a 100 times better. I know talking to a few other folks in the gym they said doing back extensions and/or the reverse hyper daily helps, so I think I really need to start doing them.

2011-02-24 WOD – Max Box Jump and Snatch+Wallballs

Posted by bronick on February 24, 2011
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WOD:

Find your 1 Rep Max Height Box Jump

5 Rounds for Time:

  • 10 Power Snatches 95#’s
  • 20 Wall Ball Shot’s

RESULTS:

39″
10:46 @ 75#

For the box jumps, not a PR as I got 42″  before. But I took at easy because of my little toes which lost chunks a flesh to my hiking boots on Monday. At the gym was the first time I put shoes on this week, been wearing flip-flops as to give toes time to recover. But it was pretty amazing watching some of the other folks go for the high jumps… and when I say high, I’m talking over 60″!! Check out some of the photos on the CFSC Blog here…

As for the couplet… this was a pretty good workout to come back to after a week off. I opted to drop down to 75# as I tend to over estimate the weight I should use. This worked out pretty good, as I finished in a decent time for a change.