Box Jumps

All posts tagged Box Jumps

2011-02-18 Bob’s Bday WOD + Post Paleo Party + Burpees Day 80

Posted by bronick on February 18, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , . 4 comments

WOD:

Tabata Hollow Rock

For Bob’s Birthday Workout – 20min AMRAP

  • Sprint 10 meters
  • 10 KB swings @ 2 pood
  • Sprint back 10 meters
  • 10 box jumps 24″
  • Sprint
  • 5 burpees
  • Sprint back

You will work in groups of 3, you get to rest while your partner’s go.

RESULTS:

6 rounds @ 1.5 pood

So after we finished up in the 5:30 class, we had a party for the end of the Paleo Challenge. While I didn’t win any money, it was great food, beer, and cool to hear how everyone did on the challenge. Then I remembered I still needed to do 50 more burpees…

Burpees Day 80:

30 (during WOD) + 50 (post WOD, post Paleo Challenge Party) = 80 burpees done.

2011-01-25 WOD + Boxing + Burpees Day 56

Posted by bronick on January 25, 2011
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Round #1 – WOD:

Clean Pulls Heavy…..(Pulls 1 and 2, not the catch)

Max rounds in 4 minutes of:

  • 10 KB swings @ 1.5 poods
  • 10 Box Jumps (24″)

Rest 1 minute and repeat for 3 rounds

RESULTS:
255#
4 rounds, 3 rounds , 3 rounds + 1 swing

As expected the KB swings where my week point, although I did get most of the rounds unbroken until towards the end. I think part of its I get nervous when I feel my grip loosen just a bit and end up stopping. I also think I need to work on trying to move the KB more on the way back down rather than just letting fall, this is probably part of why I take so long doing them… I’m not fast.

Round #2 – Boxing:

Joined Maura for the Truine boxing class upstairs (1hr).  The only other thing I’ve done like this was the MMA conditioning class at the office, which I really liked. And I did remember some of the stuff form it (i.e. what 1, 2, 3, and 4 are).

I’ve been wanting to try some sort of martial arts type stuff… so I’m thinking of checking out the Jiu-Jitsu classes here as well.

Round #3 – Burpees Day 56:

56 burpees done before heading home from the gym.

2011-01-16 Team WOD

Posted by bronick on January 16, 2011
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Team WOD:

12min AMRAP:

  • Thrusters 95#
  • SDHP 95#
  • BJs

3 person teams, rotate stations every minute.

Results:

Team Robin/Stacy/Ben…

85 thrusters (some 95# and some 75#)
104 SDHP
220 BJs
—————–
409 total

Not a bad workout to start back with after a week off. Found out Stacy works at the same campus as me! Now if I could only get some of my co-workers to come…

2010-12-29 WOD – Row,BJs, and JLs

Posted by bronick on December 29, 2010
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WOD:

Row 500 meters
30 Box Jumps
30 Jumping Lunges
20 Box Jumps
20 Jumping Lunges
10 Box Jumps
10 Jumping Lunges
Row 500 meters

RESULTS:

16:39

So this took more out of me than expected. Rowing really does me in… after the first row I just could not get the box jumps going. Granted I was using the 24″ box, but I’ve been able to crank them out before. I expected the workout to kill my legs, but this really hit me hard overall. When I finished the 2nd row, I just kind rolled off the rower onto the floor ;-P I was done.

Oh, and by the way it was 30 jumping lunges per leg… so 60, 40, 20…

(All the eating and drink for the holiday probably didn’t help either ;-D )

2010-12-22 WOD – Snatch, S2O and BJs

Posted by bronick on December 22, 2010
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WOD:

Full Snatch Heavy

10 Rounds for time of:

  • 10 Shoulder to Overhead @ 95#”s
  • 10 Box Jumps @ 20 inches

RESULTS:

155# (PR by 10#)

13:44 Rx

Getting better with the snatch, but still gotta work on the overhead catch in the full squat as I’m still not that comfortable with it. But, got a PR! As for the met-con, well… S2O sucked. Although I did  stick with the 95#, I thought about dropping down to 75# a few time. I rocked the box jumps ;-P

So once again I did let my mental stuff get in the way… my wrist where bothering me a bit as I forgot to tape them (again), but I think I let it affect me more than it should have. There were a few times where I dropped the bar because my wrists were getting “tired” when I really shouldn’t have… grrr…

2010-11-08 WOD – Overhead Squats and 4 Rounds

Posted by bronick on November 8, 2010
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WOD:
Overhead Squat something heavy (relative to each person obviously)
5-5-5-5-5

4 Rounds for Time:

  • 20 Back Squats @ 135
  • 10 30″ Box Jumps ( you can use your hands)
  • 50 Double Unders (sub 50 singles if absolutely necessary just keep moving)

RESULTS:
65-95-115-135
13:49 @ 115#, single+double

Pretty happy with the overhead squats, last time I did them back in June for a 1 rep max I only got to 140#.  Although my wrists are so happy with them ;-P As for the metcon, dropping down to 115# was a good. Enough that I couldn’t power straight thru all 20, but didn’t have to re-rack the bar either. Just paused a few (ok, maybe more than a few) times. For the double unders, I ended up doing 25 single and 25 doubles because I can’t get more than one double under at a time. I have to go single, double, single, double, etc… But I did do the 30″ box!

2010-11-04 WOD – Cleans and 10 rounds

Posted by bronick on November 4, 2010
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WOD:
Find a new full clean 1 rep Max

10 Rounds or 10 minutes whichever comes first.

  • 10 Box Jumps 24″
  • 10 Wall Ball Shots

RESULTS:

For the cleans, since I had just done clean & jerk yesterday… I decided to just work on my full clean technique because that is what is holding me back. I can power clean more than I can full clean when it should be the other way around. So me another guy just worked on getting under the bar in a full squat at 135# mainly. I tried 185#, but failed twice.

Metcon – 10:40

It was probably more like 10:30… As I was 1/2 around short of completing all ten rounds when we hit the 10min mark and he said done. It was after I laid down that he said you can keep going if you want… so I got back up and finished the wall ball shots.

WOD – AMRAP – Pullups, Pushups, and Box Jumps

Posted by bronick on October 12, 2010
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WOD:
As many rounds as possible in 20 minutes of:

  • 5 Pull Ups
  • 7 Push Up’s
  • 10 Box Jump’s

Every other minute sprint 200 meter’s.

RESULTS: (@ CFMV)
11 rounds

I don’t know what it was, but something hit me really hard during this workout and I was done afterwards. I sat in the parking lot drinking water and my protein shake for a good 15min or so I think. We did finish up with an all out sprint after the 20min as well.

Here’s a pic from the site of me hit the box jumps (which I actually was able to crank out pretty well, except when right after the run):

Box Jumps

Box Jumps

WOD – The Ranbir Special

Posted by bronick on September 24, 2010
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WOD:
The Ranbir Special:

  • 40 Box Jumps
  • 20 Thruster’s @ 115#’s
  • 30 Box Jumps
  • 15 Thruster’s @ 115#’s
  • 20 Box Jumps
  • 10 Thruster’s @ 115#’s
  • 10 Box Jumps
  • 5 Thruster’s @ 115#’s

RESULTS:
10:38 @ 75#

I hit up Crossfit Mountain view for this workout, since I worked from home. Its kinda nice have one of the gyms a few blocks from my office and the other a few blocks from home. As usual my thruster technique sucked, but I’m getting better. Alex said that he thinks i might unconsciously be tensing up my wrist/hand instead of relaxing it to let it sit on the shoulders. One of these days I’ll get it. But I think i picked a good weight to work with again, as it the time was average and I felt like I got a good work out.