Box Jumps

Saturday, August 20, 2016

24 Hour Fitness

7:55 AM

Warm Up (15 min)

4 laps around the track, foam rolling, banded shoulder stretches, bear crawl

Jump Rope (10 min)

Tabata singles/drills, Double under attempts.  I was managing between 3 and 14 unbroken

Handstand (15 min)

Wall walk-ups 4x1 every 30 seconds
Kick-ups
Handstand holds against wall

Pull-ups (5 min)

Hang/Kip then 10 reps on climbing grips

Box Jumps (15 min)

21-15-9 to 18" box
6-4-2 to 24" box
1-1-1 to 30" box PR!!!

This was a huge mental win for me as it took me about 4 approaches just to decide to jump.  I don't know why this additional six inches represented such a mental block, but properly warmed up I felt pretty good about it.  I don't see workouts at 30 inches in my future anytime soon, but it is now fathomable that I could do a back tuck with the right combination of training and coaching.

Front Squat

Friday, August 19, 2016

Coach Ben

(12:15 PM) about 8 of us

Warm Up

Run to fence, 10 air squats, 10 leg swings each leg, run back

With wall ball, lay back on ball with toes pointed and arms overhead for a 90 second stretch
10 wall ball squats.
Repeat stretch this time holding 25# plate (I could not do this).
10 wall ball cleans.
Runners lunge stretch then straighten knee for 10 on each side.
10 wall balls.
10 leg swings each leg.
10 clean to wall ball.

Front Squat (FSQ)

Warm up with 10 FSQ with barbell, hang from bar, then 10 more with big breath and braced core at top, kip swings

Open up shoulders by narrow grab with bar behind back and work elbows around.

Warm up to first set

5x3 E3OM

115#, 3 pull-ups with toes in front
135#, 3 ring pull-ups
145#, swing to horizontal and then pull-up
155#, Muscle up transitions
155#

WOD

500m Row
400m Run
30 Burpees
20 KB Front Squat (Rx for men was 53#, I used 35#)
10 Muscle-ups (Fitness was 2 pull-ups and 2 dips for each MU, I did these)

I finished in 13:03 and felt really good about the effort.  The burpees were the toughest part and after the first 12, I had to break up the sets and break form.

Extra Credit

10x2 Rope Climbs EMOM.  I did singles for 6x1 Rope Climbs EMOM.

$75 bag for your knee sleeves??

Yes, for a low $75 (and free shipping if you buy two other items) you can have this jazzy kit bag from Rogue Fitness to hold your knee sleeves, jump rope, tape, wrist wraps, gymnastics grips, and gloves.  It even has a separate compartment to seal off chalky items.

I respect Rogue and appreciate their support of the CrossFit games and athletes everywhere.  I like that they continue to invest in new and innovative products.  They are certainly known as a premium brand and command premium prices, but this is pushing that boundary a little bit.

I do carry a bunch of personal equipment to the gym everyday including:

Olympic lifting shoes - Adidas Powerlift 2 size 9 (8/28/2015)
Powerlifting shoes - Reebok CrossFit TR Lite size 9.5 (9/8/2016)
Weight belt - Weider size Large (1/14/2011)
Rock Tape Knee Caps - 5mm Large (9/8/2016)
Jump Ropes (beaded  - 98" and speed - 106") - Jump-N-Rope - 106" (11/28/2015, 1/16/2016)
Wrist Wraps - Nordic Lifting 14" (10/6/2015)
Gloves - Mechanix Wear Original Vent Glove, Covert, Medium (5/11/2015)
Tape - misc, Jaybird Elastic, Adhesive 2"
Hand Armor Liquid Chalk (9/27/2016)
Long socks (for rope climbs) - Adidas Soccer Socks
Calf sleeves (for long runs) - SLS3 FXC Compression Day Sleeves Men's Size 4 (6/12/2014)
Spare t-shirt
Fitness bands - Functional Fitness red and black
$5 bill
Hydration
Keys

I have been in the market for knee sleeves (Rehband Rx 5mm Size Large).  However, I hope that I can hold off getting anything like bag.

Other shoes:

Reebok Nano 4.0 size 9.5 (4/9/2015)
Inov-8 F-lite 195 size 9.5 (10/27/2015)

Not sure why my beaded rope is so much shorter than the speed rope, but I will replace with 9' rope when ordering and just add in a couple of knots.

Run

Thursday, August 18, 2016

Oracle Gym

(12:00 PM)

Run (35 min)

3.36 mile loop.  Paced with a group at the beginning.

Skills (20 min)

3 rounds of 1 Wall Walk-up, 2 Handstand Kick-ups to wall

10 pull ups (3-2-2-2-1)

15 T2B (7-5-3)

Olympic Weightlifting

Tuesday, August 16, 2016

Coach Jonathon

(1:30 PM) 5 of us including Fabby, Donna, Geoff, Sameer and me

Warm Up

20 pass throughs, 10 around the worlds in each direction.  Burgener warm up - shrugs, high elbows, muscle snatch, hang power snatch with PVC

Snatch Balance

Drop under PVC

4 x 5 reps Snatch Balance with 45# bar.  This felt pretty good.

WOD

10 min AMRAP:

10 no push up Burpees
10 Alternating DB Muscle Snatch (25#)
10 Russian Twists (15#)
10 Turkish Get-ups (20# KB)

I got 1 round plus 37 reps.  The Turkish get-ups were agonizingly slow, but I maintained reasonable form.

Clean and Jerk

Saturday, August 13, 2016

24 Hour Fitness

8:40 AM

Warm Up (10 min)

4 laps on track, foam rolling, Sampson stretches

Jump Rope (5 min)

Double under work, several good unbroken sets 8-11 reps, then right calf started to tighten up.

Clean and Jerk (20 min)

Burgener warm up

10x65#
10x95#
8x115#

Sets were not unbroken.  After the first couple at 95#, they were all singles

Simms Street Center (15 min)

Stretching, hollow body holds, superman holds, 100 push ups

Run

Friday, August 12, 2016

Oracle Gym

11:15 AM

Run

3.3 mile Broomfield Loop

Technique

10 strict pull-ups
3x6 assisted dips
4 rounds of 1 wall walk-up, 1 handstand kick-up