Box Jumps

All posts tagged Box Jumps

WOD – Thrusters & Box Jumps

Posted by bronick on June 10, 2010
Posted in: WOD. Tagged: , . Leave a Comment

WOD:
Thruster technique for about 15 minutes.

Short Met Con (we’ve been going long lately):
21-15-9

  • Thruster @ 95#’s
  • Box Jump @ 30″

RESULTS:
95# tech

11:38 @ 85#

This was a good day for me technique wise, as I really really suck at thrusters because of my issues with the front squat rack position. I’m getting better with letting it sit on my shoulders, but still not good. For a front squat I’m fine, but not for a thruster. My end fingers tend to slip off the bar which isn’t bad if its my pinky, but when its the the end two fingers then I’m a little unstable at the top.

I started out doing a nice little pink flip, where it would come off the bar for the squat part and then I’d readjust the grip during the overhead. But couldn’t keep that up… and by the end of it I was using a really really narrow grip which but my hands between the bar and my shoulders. It was the only way I could keep all my fingers on the bar to do multiple thrusters at a time. Since the it was a lower weight it was “ok”, but definitely not something I should be doing.

WOD – Box Jumps and Clean & Jerks

Posted by bronick on June 4, 2010
Posted in: WOD. Tagged: , . Leave a Comment

WOD:
Go for a 1 rep max box jump (please be careful here)

Then 3 rounds for reps:

  • Max clean and jerk’s at 135#’s in 2 minutes (30 is a good goal).
  • 30s hold in squat position

Results:

24″ + 4 45#
33 total reps (~11 per round) @ 95#

Ok, so the box jumps was kinda fun. I’m not sure exactly how thick the 45# plates are, so I don’t have an exact number to log. It was interesting to see how many people physicked out themselves. I hear the record of the day was 8 plates!! That’s just crazy!!!

As for the C&J… I decided to go with a lower weight since I’ve been having issue with my wrist as well as my back a bit in the hope to do higher reps… well that didn’t happen, so I probably should have gone with a higher weight. I tore my had a bit yesterday during the pullups and it was still kinda tender today so I kept dropping the bar. It was still a good workout, and I was concentrating on trying to get the bard to rest on my shoulders which I tend to have issues with. I have to say, I’m not sure how folks do it… when I do get it to rest on my shoulders/chest, man does that pop hurt. Guess I don’t have enough padding up there in spite of all the excess I have around my mid section :-(

Oh and day 4!! Which mean tomorrow is definitely a rest day…

WOD – Back Squats + Metcon

Posted by bronick on June 1, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

New gym location…. its HUGE!

WOD:
Back Squat 12-10-8
These should be at a moderately heavy to heavy load, you should have to work your ass off to get all of the reps.

5 Rounds for Time of:

  • 10 Push Press @ 135#’s
  • 7 Burpees
  • 3 Box Jumps @ 30″ (please use the Rogue bumpers to put on top, the red one’s slip)

RESULTS:

Back squats –  185, 205, 215
Metcon – 10:55 @ 95#

Was pretty happy with the back squats for not doing them in a while. I tried to work the technique Karo had recommended. As for the metcon, as usual… my wrist wasn’t happy :-( Burpees after the push press was not fun. Eventually I started to get the bar to rest on my shoulders/chest which helped. Man I really need to get back in shape… I missed the sub-ten mark.

WOD – Squat, Pull, Jump, Sprint

Posted by bronick on May 26, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Complete each round for time:

  • 20 Overhead Squats @ 135#’s
  • 20 Pull Ups
  • 20 Box Jumps 24″

Rest 1 minute and repeat for a total of 3 rounds

After 3 third round is completed, immediately run 800 meters for time (sprint the hell out of it).

Results:
19:47 @ 75#,  25:11

This means my sprint was 4:56.

I think Jason was a little off on his RX weights for the overhead squats for us mere mortals… as I think most of the guys did 75# and only a few did 95#, at least in our class.  Apparently I have pretty good form for overhead squats, now if only my wrists weren’t such an issue I’m sure I could have done a lot better. The sprint really really sucked for me, I got a real bad stitch in my side and walked about half of the first 400m lap.

mere mortals

WOD – Row, Jump, Press

Posted by bronick on May 20, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Row 250 meters
30 Box Jumps
10 Shoulder to overhead @ 135#’s

Rest 2 minutes then repeat for a total of 3 times. Goal time here is sub 2 minutes per round.

Results:
(started at 1:30) 6:43, 14:55, 22:29 = 20:59

I really should not have gone with the 135#, rather than shoulder to overhead I ended up doing more ground to overhead :-(

WOD – 25 of this and that and everything…

Posted by bronick on May 11, 2010
Posted in: WOD. Tagged: , , , , , . Leave a Comment

WOD:
Hold the plank position for max time

2 rounds for time of:

  • 25 Box jump, 24 inch box
  • 25 Kettlebell swings, 1 pood
  • 25 steps Walking Lunge
  • 25 Knees to elbows
  • 25 Hip Extensions
  • 25 Push press, 45 pounds

However every 2 minutes you must complete 5 burpees until you have accomplished the 2 rounds.

Results:
Plank – 1:44
Rounds – 21:06

Definitely could tell that I haven’t worked out in about 2 weeks and have been eating like crap… as I really almost meet pukie during the workout. It was a rough workout, but I’m glad I made it in today. Now I need to get my eating back on track, however, that might wait until next week once I get back form visiting some family this weekend.

Oh, and I suck at plank. As a comparison, the longest was 6min I think.

WOD – 5×2

Posted by bronick on April 8, 2010
Posted in: WOD. Tagged: , , , , , . Leave a Comment

WOD:
Max reps in 2 minutes of each of the following:

  • Burpees
  • Sit ups
  • Box Jumps
  • Deadlifts at 205#
  • Jumping Air squats

Rest 2 min and repeat 1 more time!

RESULTS:
160-150 … better than I expected to do.

I was really feeling tired at the end of the day.  I’m surprised I was able to keep relativity  the same reps each round. I have to say as much as the jumping squats sucked, I actually did pretty well at them and got a fair amount of my reps, probably right around 50 each round. Jason posted a nice “post workout” photo…

Post Workout

After a hard workout we have two images that you can look like. One is the person laying on the floor "most people" the other is Maura, not sure why she is so happy here?????

I fell into the category of being one of the ones on the floor ;-) I’m in the red short on the left…

On another note… I didn’t make to the gym yesterday, but I did go for a run with Ashely. We did my standard 5K route:

WOD – Tech and Team

Posted by bronick on March 21, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.

Tabata Squats: 13

Team WOD:

As many reps  as possible in 12 min of…

  • 200m Run
  • Box Jumps
  • Pushups

Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.

Results:

211 pushups
175 boxjumps

It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.

Thu WOD – 75s

Posted by bronick on February 18, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD

For time…

  • Complete 75 KB swings 1.5/1 pood
  • Complete 75 Box Jumps @ 24″
  • Complete 75 Lunge steps
  • Complete 75 Sit ups

4 Jumping air squats at the start of every minute until you accomplish the task above.

Results
Talk about suck… 32:33

I tried the 1.5 pood which was not a good idea. I did 38 before dropping down to 1 pood. I also only used the 18″ box. My back was not happy and I ended up wasting quite a few minutes laying on the ground. I was the last one to finish by several minutes… But I finished.