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Posts tagged ‘box jumps’

untitled.

I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

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Festivus Games

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🙂 First comp for Amanda and we won it! Lol who knew?!   It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score – 205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score – 95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

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WOD 3 – Attack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time – 4:12  1st   Part B Score – 90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time – 1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time – 5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.  Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!  AND desert!!” LOL!!  All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

the right direction

Well, no excuse this time!  Travel with iPad… still no better.  What can I say?  Life is busy 😉  For the most part the good kind of busy and moving in the right direction in that parts that aren’t.

Wed. Oct. 5th:

BUY IN – Heavy Clean & Jerk
OTM, 12 minutes
Complete 1 Clean & Jerk every minute, increasing weight each 2nd round.
75-85-95-100-105-110

WOD
15-12-9
Burpee Box Jump Overs  20/16″
Overhead Weighted Box Step-ups 20/16″ (35/25lb plate)
Handstand Push-ups

Time – ? No idea and doesn’t really count cause although I tried several times I just couldn’t lock out the last two HSPU!

CASH OUT
2 Rounds strict pull-ups, max reps.

Happy with my clean and jerk 🙂  Squatted the cleans and split the jerks.  Matched my 1RM jerk but that wasn’t my focus.  I don’t feel like a newborn giraffe when doing a split jerk so much anymore. Win!  lol!!  This was quite possibly one of the hardest WODs I’ve done.  I was excited to go cause I dig handstand push-ups, but the very first rep was a rude awakening after all the upper body abuse so far this week AND the weighted overhead step-ups!  Ok… 2 abmats maybe?  Still rough!!  Haha love it 🙂

Tues. Oct. 4th:

Amanda and I have been trying to make it to an Olympic lifting class for a bit now and finally got there!!  According to my Fitbit it didn’t qualify as a workout, but I don’t agree at all.  Neither do my quads and triceps…  Anyways, so cool!  Carson, the coach, is amazing!  I have some stuff to work on to make my squats better and we broke down parts of the jerk that set the stage for bigger and better things on Wednesday.  Can’t wait to get to another of these on Saturday to work on the snatch!!  🙂

Work up to a heavy 10 rep set.  Focus on a consistent pace/good form.

Pause Split Jerk – 85

Back Squat – 115

Push Press – 65

Mon. Oct. 3rd:

BUY IN – Deadlifts
OTM, 12 minutes
Complete 1 Deadlift every minute, increasing weight each round.
155-175-195-215-225-230-235-240-245-250-255-260!

WOD – 3 Rounds for time
200m Run
30 Wallballs*
15 Toes to Bar V-Ups *
10 Deadlifts *
6 Deadlifts (275/185#) *
* Unbroken or burpees!  1 burpee for every time you break a set!  6 burpees!!
Time – 13:33

CASH OUT
100 Sit-ups

After more than a year… PR’d my deadlift!!!  😀  My game plan was if it feels good, just keep adding weight to the bar and DON’T do the math till the end!  Too often the weight gets heavy and I psych myself out.  My plan worked!  Round 10 I lifted my old 1RM, round 11 I PR’d, and round 12 I PR’s again!  🙂  And quite honestly, I’m not sure it was a true max… but there was still a WOD to do.

Fri. Sept. 30:

A Little Ditty About Jack(ie) and Diane
Part A – 12 minute time cap
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups Ring pulls
Time – 9:31

REST 8 MINUTES

Part B – 10 minute time cap
“Diane”
21-15-9
Deadlifts  225/155
Handstand Push-ups
Time – 9:57

Pretty tired right from the start today.  Day 5, and 7pm Thursday followed by 9am Friday is tough!  As I fully intend to baby my shoulder until the comp, ring pulls was the way to go for Jackie but Diane was Rx’able.  And 3 seconds to spare!  LOL!!

Thurs. Sept. 29:

BUY IN – Snatch Medley
OTM, 15 minutes
Min 1-5 : Snatch Grip Deadlift + Hang Snatch + OH Squat + Snatch Balance (empty bar)
Min 5-10 : Snatch Grip Deadlift + Power Snatch + OH Squat (INCREASE in weight) #75
Min 10-15 : Squat Snatch (INCREASE in weight) #80

WOD – AMRAP in 9 Minutes
6 Weighted Box Step-ups 20″/16″ 35lb/25lb
8 Box Jump Overs 20″/16″
10 Weighted DB Sit-ups 35lb/25lb
12 Deadlifts 165lb/115lb
Result – 4 Rounds +25

CASH OUT
Plank Holds (1 min each side, 1 min plank)

First squat snatch… ditched the bar in front of me and almost sat on my butt.  Up to my old tricks?  Jason laughed a little but told me “your pull was great!  Then you gave up ;)”  Sweet!  Thanks!  🙂  The rest were all good.

just for the record

Ok, my CF logs are pretty behind… I keep forgetting to bring my iPad with me to Btown and phone blogging sucks :p  Totally unrelated but have-to-share kind of thought… Love the way my jeans fit 😀  I was pretty scared to even put them on after their summer living in the closet but pleasantly surprised!  That’s a first! lol

Wed. Sept. 28:   CFD

OTM for 20:00 Minutes
Odd Minutes: 5- Deadlifts #315/#225 #185 + 5 Box Jumps
Even Minutes: 15/10 Calories on the AirDyne

This one was rough.  Hardest part quite possibly was collecting myself to complete the box jumps without catastrophic result.  Oh!  and 185 got HEAVY!

Tues. Sept. 27:  CFD

Make 3 attempts at each of the following:
Max Reps: Pistol Squats on your left leg.  6-8-10 🙂
Max Reps: Pistol Squats on your right leg.  7-8-10 🙂
Max Reps: Left-arm dumbbell snatches (touch-and-go). 10(all) #25
Max Reps: Right-arm dumbbell snatches strict press (touch-and-go).   10(all)  #25
Max Reps: Strict toes-to-bars. scaled version laying on floor holding the pull-up rig and touching toes above hands x20
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps.

Well, I read this one and knew I’d be scaling all put the pistols cause I’m still trying to let my shoulder heal.  But pistols? Yes please!!  My butt still hurts (2 days later).  😀

Mon. Sept. 26: CFC

BUY IN – Thrusters
Every 2 minutes for 10 minutes:
3 Thrusters – 65 / 85 / 95 / 100 / 105
start at 60% 1RM and build to HEAVY triple

WOD
50 Wallballs (just once)
then…
6 min AMRAP
12 Thrusters 95/65
12 Bar Facing Burpees

 REST 4 MINUTES

30 Wallballs (just once)
then…
6 min AMRAP
6 Thrusters 135/85
6 Bar Facing Burpees

Result – 1+21 / 3+11  Rx

Fri. Sept. 23: CFC

“Lumberjack 20”
20 Deadlifts 165lbs
400m Run
20 KBS  35lbs
400m Run
20 Overhead Squats 75lbs (7@75, 13@55)
400m Run
20 Burpees
400m run
20 Chest to Bar Pull-ups (jumping)
400m Run
20 Box Jumps
400m Run
20 Squat Cleans 55lbs
400m Run

Time – Don’t remember?  But by the 2nd last run I was dying.  26 something I think…  Scaled like crazy for this silly shoulder thing so I was less likely to be impressed with my result from the start.

Wed. Sept. 21:  CFD

OTM for 20:00 Minutes
3 Burpees+ 4 Box Jumps 20″ + 5 Wallballs  #14
Yes all in the same minute🙂
Try to aim to get all 12 reps within 50 seconds of each minute

LOVED this one 🙂  flipped my box up to the 24″ height for the 2nd half cause things were going really well.  And jumped them ALL.

Mon. Sept. 19:  CFC

BUY IN – OTM, 10 minutes:
 Odd Minutes – 3 Deadlifts @80-85% 1RM   #205
Even Minutes – 4 High Box Jumps   24″

WOD
10 Rounds, for time

30 Double Unders (60 singles)
10 Wallballs
**Every 5 minutes sprint 200m
Time – 12:32

CASH OUT – Plank Holds
1 Minute R Side Plank
1 Minute Plank

 1 Minute L Side Plank

Deadlifts and box jumps?!?!  Is it my birthday??  Needless to say, the buy in was awesome.  As predicted, the WOD was a rough one!  Although I honestly thought it would take longer but regardless it was tough.  Another case in favor of learning double unders cause 600 singles… yeah :p

nap time?

Wood

Made the leader board again 🙂  and only almost died or puked or passed out.

Fri. Aug. 26:

Part A:
3 Rounds

100m Jog
10 Wallballs
10 KB Sumo Deadlift High Pull
25 Single Skips
Part B: Empty Bar
2 Rounds
5 Good Morning
5 Shoulder Press from Back Rack
5 Back Squats
5 Romanian Deadlifts

HERO WOD – WOOD
400m Run
10 Burpee Box Jumps 24″/20″
10 Sumo Deadlift High Pull  #65
10 Thrusters  #65
1 minute Rest

Time – 27:28 Rx

Day dreaming of steak… and Gluten-free banana muffins from the little coffee place around the corner from my store.  After avoiding them for quite some time I finally justified getting one with myself yesterday.  My face must have totally hit the floor when I walked over and she told me they were out!  “I’ll make more tonight!” she said.  But today… same thing!  Emotionally devastating.  I might have to make a loaf of banana bread now.  lol!  Otherwise, I’ve been on point with my food goals.  I’m going to go broke from keeping up my chicken supply, but I’m giving it a fair shot anyway.

progress

I can’t believe I’ve even touched on this yet, but last week I got the BEST news last week!  Got a phone call from my MS doc last week to hear my MRI showed no change from last year!!  8 months now completely free of meds and there is no sign of any damage caused 🙂  I couldn’t be happier to hear that!  Now to just continue to look for solutions to resolve some of the damage the meds caused over the years, such as my effed up stomach.  So far the naturopath’s diet suggestions seem to be providing a sense of hope there too.

Nutritional point – First… I’m SO friggin hungry today!!  Arg!  Second… I’m finally really getting my shit together and planning my meals for each day rather than just stuffing my lunch bag with healthy stuff and hoping for the best.  Saddest part – 2tbsp of peanut butter.  I don’t know how anyone can call that a serving it’s such a tease!  The protein part I’m struggling with a bit though cause even with my omelet in the morning, 1/2 chicken breast for snack, full chicken breast at lunch, other half breast for 2nd snack and full chicken or salmon portion at dinner, I’m STILL 30g short for protein!!  Work in progress I guess.  Might have to turn to protein powder for a little help, but NOT the hemp crap the naturopath recommended.  That shit’s gross!  Gotta draw the line somewhere…

On to crossfit details.  After my crash landing last Friday my body was kinda wrecked for a few days.  Saturday rest day, Sunday slow-as-f*ck at ball hockey, Monday WOD, Tuesday scaled WOD and Tuesday rest day – CHECK.  I seem to have my shit together again now, just in time for today’s deceiving slice of hell and tomorrow’s HERO Friday.  On paper, today didn’t sound all that bad but in reality… OH GOD MY LEGS!!

Thurs. Aug. 25:

Every 3:00 Minutes for 30:00 Minutes:
20- Air Squats
20/15- Calories on Rower
10- Box Jumps

Round 2 – Dave “You’ve been through worse!!”   Kate “Yes, but not much!!!”  True story.  Round 3 finished the row and my quads felt like they were completely seized and screaming STOP!!  Again in round 10 but at least then we were so close to the end.

Tues. Aug. 23:

4 Rounds for Time
10- Sumo Deadlift High Pulls #95/#65 Cal. Row
10- Push Press #95/#65  #55
20- Back Squat #95/#65
  #55

Time?  Not good, but not awful

Mon. Aug. 22:

6:00am @ CFD

BUY IN – OTM for 10:00 Minutes: 1 Power Snatch + 1 Full Snatch
0:00- 4:00 Minutes at  #35 – 1 each
4:00-7:00 Minutes at #45
1 each
7:00-10:00 Minutes at #55– 1 each

OTM for 9:00 Minutes: Full Snatch
0:00- 3:00 Minutes at  #65 – 1 Rep
3:00-6:00 Minutes at #75
1 Rep
6:00-9:00 Minutes at #75 – 1 Rep  <- tried #80, not today!

FINALLY starting to feel less like a fish out of water with the snatch.  Especially the “full” (squat) Snatch 🙂  Finally.  Still can’t wrap my head around a heavy bar, but the movement doesn’t feel as foreign as it did.  Progress baby.  I’ll take it!

6:00pm @ CFC

BUY IN – OTM for 12:00 minutes:
 Odd minutes – 6 High Box Jumps  24″
Even minutes – 3 Heavy Deadlifts (INCREASE each round) max #205

WOD – 4 Rounds for time:
 200m Run
10 Deadlifts   #135

10 Burpees
30 Double Unders (slow singles)

Time – 12:37

LOVED the buy in 🙂  but that’s no surprise really… 2 of my favourite movements and high and heavy!

rebound

Fri. Aug. 19:

One year minus a day from the last time I did this spicy Hero WOD.  My time was better last time through, but I didn’t jump all the box jumps then (or any!).  Plus I didn’t crash pretty hard, spend a good 15 seconds on my butt trying to figure out A – what the hell happened?!? and B – well, now what??  A little proud of myself for picking myself up off the ground and continuing.

Hero Friday @ CFC

“Wittman”

Seven rounds for time of:
15- Kettlebell Swings  #35
15- Power Cleans #65
15- Box Jumps

Time – 20:13

Yeah, I don’t know where my head was today.  Round 1 I went from KBS to box jumps, then realized my mistake and corrected myself.  First little fail.  The bigger fail was round 3 of box jumps when I completely ate it on my 15th rep.  Unbroken was not my best plan of attack apparently.  I would have maybe recovered if I hadn’t put my box like 18″ from the pull-up rig… I tried to jump sideways when my shin made contact with the box, but somehow ended up crashing down on my tailbone HARD.  Ouch!  Ego hurt a little too.  All things considered, box jumps are still kinda new in my bag of tricks and I did manage to recover and carry on.  My time wasn’t even that bad.

Nutrition note – I may have briefly touched on the ever-changing game plan in the last post.  The naturopath has suggested taking a look at the FODmap diet to help deal with my stomach.  I can’t believe I’m saying this, but I miss broccoli!  Like, to the point I said “screw it!” and tossed it in the dinner stir fry last night.  Essentially, I have every intention of carrying on with the game plan I developed a week earlier after seeing Jen, however I’m limiting the foods that could be causing problems.  I can live without asparagus and I guess I can limit broccoli and avocado.  Thankfully I don’t eat dairy or bread and stuff or I’d have a lot more changes in store.  I won’t complain.

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