weds...
warm up
run 1mile
7:40 pace.
-solid. comfortable.
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Box Jump
5-24
5-30
5-30
5-30
5-30+2 plates
5-30+3 plates
Met-con
on the minute every minute for 10 minutes
10-kettlebell swings
60 yard sprint
-these were solid 30 secs work and 30 secs rest. the sprints were to a 30y line and back. so change direction and re-accelerate. smoked.
Deadlift
8-45
8-135
6-185
5-225
3-3-3
260
295
330-5
-figured i would get these in today as won't be in gym till tomorrow pm.
-was pretty tired but went for it.
-the 5 reps were solid.
-probably had a couple in the tank.
plyo
foam roll
-solid training day.
Showing posts with label box jumps. Show all posts
Showing posts with label box jumps. Show all posts
Wednesday, February 13, 2013
Thursday, November 11, 2010
Thursday 11-11
11-11
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
up and out on time today! yeah. no alarm malfunction!
treadmill
run 2 miles
15:02
started at a 7:40 pace to get warm and get into my stride. feeling good in the VFF's.
stepped up the pace after an little and kept working it up. finished the last 400 or so sub 7
calves still a little tight but much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
skill work
squats and box jumps
warmed up with a couple 20" and 24" jumps
got out the 30" box and started in
10x135 back squats 3x30" box jump
8x185 back squat 3x30+1 plate box jump
5x225 back squat 3x30+2 plates box jump
3x245 back squats 2x30+3 plates
the 30+3 plates got in my head a little. missed the first. stuck the second and the third was a little sloppy. figured that was a good place to stop and move on to the met con.
met-con
5 rounds
5- 225# back squat
20- 35# kbs
10- 45# overhead walking lunge
10:00+/- on the wall clock.
this was edited from the crossfit ignite site. don't have a heavy kettlebell so i doubled the reps and added 2 squats
this was a beast of a met-con but perfect! great mix of heavy skill, speed and endurance.
need heavier bells!! argh.
stretched
foam rolled
hit the showers.
happy Veterans Day! remember what these guys and gals have given up so that we don't have to!!
Wednesday, October 20, 2010
Wednesday 10-20
up and out early into the cool morning air.
brrr. chilly. 44ish. yikes.
treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.
strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.
Press
5-5-5-5-5
95
115
135
135
135
held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.
met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps
15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.
running late so no foam rolling. boo.
just off to the shower and out.
peace!
brrr. chilly. 44ish. yikes.
treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.
strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.
Press
5-5-5-5-5
95
115
135
135
135
held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.
met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps
15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.
running late so no foam rolling. boo.
just off to the shower and out.
peace!
Friday, June 25, 2010
TGIF
not going to lie, felt like sleeping in this am. wasn't very peppy.
but got up and out and moving in reasonable time.
looking forward to the weekend. catch up a little and relax? maybe....
treadmill warm up
run 1.5
had figured to just run a mile. set the pace high. sub 8:00. finished the mile easy. kicked the pace up and did another half. could have gone longer but wanted to do some other stuff and was a little behind already...
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was a breeze this am. not sure why. just went from move to move and was done before i knew it.
WOD
5 rounds for time
40 double unders
30 box jumps 24" box
20 kettlebell swings 1.5 pood
got set up on the turf field which isn't great for the double unders but no big deal. couldn't find the kind of rope i like. argh. have to pick up my own.
grabbed a box and it looked a little high. but hard to judge 24/30" when there's no point of reference.
got my kettlebell and went to town.
the doubleunders were tough with the rope i had to use. strung 10-12 at a clip and then would only get 2 or 3. argh
box was definitely 30". but i didn't want to stop and switch it out so off i went! these took a little more time but made sure i got full extension at the top. these were all legit and unbroken till the last round!
kettlebell swings were good. no issues thru all 5 rounds.
25 minutes for 5 rounds on the wall clock.
this took longer due to the rope and the higher box. probably could have chopped a bunch of time with a shorter box. oh well. the 30" box provided an excellent challenge.
my hip flexors will be crushed later i would imagine...
so for feeling like crap this am i got up and got it done.
happy about that.
really really really enjoy crossfit. think i may have found a training "style" that i can live with for a long time. psyched to see where it can take me.
need to get more bike miles in. little addicted to the running right now.
will be out on the bike sunday prepping the 40 course.
but got up and out and moving in reasonable time.
looking forward to the weekend. catch up a little and relax? maybe....
treadmill warm up
run 1.5
had figured to just run a mile. set the pace high. sub 8:00. finished the mile easy. kicked the pace up and did another half. could have gone longer but wanted to do some other stuff and was a little behind already...
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
this was a breeze this am. not sure why. just went from move to move and was done before i knew it.
WOD
5 rounds for time
40 double unders
30 box jumps 24" box
20 kettlebell swings 1.5 pood
got set up on the turf field which isn't great for the double unders but no big deal. couldn't find the kind of rope i like. argh. have to pick up my own.
grabbed a box and it looked a little high. but hard to judge 24/30" when there's no point of reference.
got my kettlebell and went to town.
the doubleunders were tough with the rope i had to use. strung 10-12 at a clip and then would only get 2 or 3. argh
box was definitely 30". but i didn't want to stop and switch it out so off i went! these took a little more time but made sure i got full extension at the top. these were all legit and unbroken till the last round!
kettlebell swings were good. no issues thru all 5 rounds.
25 minutes for 5 rounds on the wall clock.
this took longer due to the rope and the higher box. probably could have chopped a bunch of time with a shorter box. oh well. the 30" box provided an excellent challenge.
my hip flexors will be crushed later i would imagine...
so for feeling like crap this am i got up and got it done.
happy about that.
really really really enjoy crossfit. think i may have found a training "style" that i can live with for a long time. psyched to see where it can take me.
need to get more bike miles in. little addicted to the running right now.
will be out on the bike sunday prepping the 40 course.
Friday, June 18, 2010
Friday
Friday.
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...
woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.
treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.
strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.
deadlift warm up
5x135
5x225
Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees
rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.
that was all i had time for. off to the showers and then to work.
yippee!!
happy friday!
Thank god!
well not like this weekend will be restful but this week is almost over. argh.
very stressful. we'll see if it gets any better after today...
woke up before the alarm and laid there waiting for it to go off.
up and out. little sluggish.
checked out the mainsite only to find a sprint workout. not really what i was thinking...
hmm, trolled over to crossfit endurance and found something a little more exciting.
not that i don't need to do sprint work was just looking for something a little different.
treadmill
run 1.5
cut it to 1.5 which used to be my standard warm up but moved the pace up. felt good.
strength warm up
3 rounds
75# bar
10 romanian deadlift
10 power clean
10 front squats
wanted to do something a little different and the RDL's always loosen up the back,hips and hams good so i figured i would work them in.
the powerclean to front squat really blasts the forearms. this is good as i need to improve grip and forearm strength as well as flexibility in my wrists. had to put down and rerack the bar in between these on the third set. otherwise all rounds unbroken.
deadlift warm up
5x135
5x225
Crossfit Endurance Wod
6 rounds
3 deadlift 275#
6 30" box jumps
9 burpees
rx'd called for 315# deadlifts. i chose to use a weight that was about 85/90% of my max. wanted a weight that was heavy but movable. 275 was a good choice. heavy for sets of three but never to failure.
the box jumps were good and the burpees are always awful.
the burpees weren't nearly as bad as i thought they would be though.
moved through the rounds quickly. rested for a few seconds between rounds. had to get my composure back before going to the deadlift. wanted to keep the form good.
6 rounds in 14 minutes or so.
that was all i had time for. off to the showers and then to work.
yippee!!
happy friday!
Monday, March 29, 2010
Saturday
so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
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