Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for box jumps
WOD #250 – 4 October 2010
W/U: row 200m
WOD: Paleo Challenge Baseline
Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)
Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35
total = 160 RX
Notes: happy with these numbers considering busted knee/shin/ankle
WOD #243 – 22 September 2010
W/U: 10 min AMRAP (10 snatch DL, 10 snatch balance, 10 V sit)
WOD: Push Press 3-3-3
35×5, 55, 65, 75, 80(1)
10-9-8…3-2-1
Box Jumps – scaled to 17.5″
Burpees
time = 7:21
Notes: BJs scaled to 4×45#+2×15# = 17.5″
WOD #240 – 15 September 2010
W/U: group
WOD: Bench 5-5-5
65-85(2)-75-75
3 Rounds
20 Push-ups
40 Box Jumps (20) – scaled to 17.5″
time = 11:12
Notes: push ups were strict, but wormy; BJs scaled to 4×45#+2×15# = 17.5″
WOD #221 – 12 August 2010
W/U: 3x(10 pull, 10 push, 10 kb swing, 10 butterfly situps, 10 lat stretch)
WOD: Wendler deadlift deload 5-5-5
70×5, 90×5, 105×5
Power Clean 2-2-2-2-2-2-2 (60%-80% 1RM)
65-65-65-65-DNF
4 Rounds
10 Unbroken SDLP (115/75) – scaled to 55#
20 Unbroken Box Jumps (24/20) – scaled to 16.5″ plates
time = 6:58
WOD #195 – 2 July 2010
W/U: 5 min DUs, 3x(10 ring rows, 10 push ups, 10 KB swings)
WOD: 5 Rounds for time:
20 KB Swings Unbroken (1.5/1)
20 Box Jumps Unbroken (24/20) – scaled tp 4×45# plates
10 Ring Dips/Push-ups Unbroken – push ups scaled to plates, then off box
time = 17:12
Notes: Horrible.
WOD #186 – 17 June 2010
W/U: group sprints, dynamic stretches
WOD: Deadlift 1-1-1-1-1-1-1 (90% 1RM) = 90% 185 = 165
5×105, 5×135, 165, 165, 165, 165, 165, 165, 165
3 Rounds
10 Power Cleans (135/95) – scaled to 75#
20 Box Jumps (24/20) – scaled to 4×45# plates
20 Push-ups
time = 12:54
Notes: still very frustrated with having to scale box jumps; I need an 18″ box because 4 plates are too short and 5 plates are too wobbly to jump; very glad that I did not succumb to outside influences to go to knees.
WOD #174 – 25 May 2010
W/U: group sprints, 2x(run 1 lap, row 200m, 10 KB, 10 pull ups, 20 DUs)
WOD: For Time:
Run 800m
Row 1000m
50 KB Swings (1.5/1)
50 Box Jumps
200 Double Unders - scaled to 100 DUs
time = 23:26
Notes: First time I have done DUs as 1-2-1-2-1-2 instead of 1-1-2-1-1-2. Big day.
WOD #163 – 6 May 2010
W/U: group sprints, 3x(max rep push ups, quick cycle box jumps)
WOD: Deadlift 1-1-1-1-1-1-1
125-125-145-165-185(F)-175-180(PR)
MetCon For Time: 9:42
50 Ring Dips
200 Double Unders or 75 Box Jumps (20 inches)
I went with 50 ring dips (2 skinny black bands) and 75 box jumps (4×45# plates). Pretty happy with the box jumps – absolutely the fastest that I have ever done.
Notes: Surprised to be able to move this weight today, considering multiple variables (i.e., last nights’ cocktails, missing the alarm this morning, last DL’s in January, gaining 6# from work travel, yadda yadda). Today was the first day I tried the switch grip. Not sure it helped, but it didn’t feel bad either. Just starting to get the hang of quick cycle box jumps. Went from 3×45# plates last week to 4×45# plates today. I would be completely amazed if I ever got to the point of actually quick cycling on a 20″ box. Last thought – I got my Buddy Lee jump rope in the mail last night. TOTALLY EXCITED! I just pray that this is the magic bean to get me to DU-land.
WOD #123 – 5 February 2010
W/U: group, dynamic stretch, shoulder raises, walking lunge, row
WOD: 5 Deadlift (295/195) (scaled to 145#)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20) (scaled to step ups)
5 Deadlifts
75 Double-Unders (scaled to 40)
5 Deadlifts
Row 1000m
time = 15:15
Notes: I was so down about this WOD, it affected me all day. I had to scale everything and felt like hell. My thighs were toast. Got queezy on the row. It’s days like this that make me wonder if this is all the better I am going to get – totally average fitness. UGH. Paleo diet Day #27.
