Quick recap-
Friday, July 29
Class with Ian
Lots of time working on the Snatch-starting position, 2nd pull, and some great coaching and feedback.
WOD
200 m run
15 power cleans 93#
15 wall balls 12#
200 m run
12 power cleans
12 wall balls
200 m run
9 power cleans
9 wall balls
Time-12 something,
I am really trying to stay committed to using the Rx'd weights more times than not, even if it means that it will take me a bit longer. I am strong, I have no doubt about that. Can I move weight quickly or for an extended period of time? That I do not do so well, so that I must work on.
Saturday, July 30
Back Squat 3RM
235x5
Whoot! It was even pretty fast and easy.
WOD
5-4-3-2-1 rope climbs (subbed 3 DH pull ups with GB for each)
5-4-3-2-1 Clean and Jerk 103#
Time-11:15
Super happy that I can't really do rope climbs when a wod like this shows up!!
Sunday, July 31
Weighted good mornings 113x7x3
Wt'd box jumps 30# DB, 16 " box
Showing posts with label box jumps. Show all posts
Showing posts with label box jumps. Show all posts
Wednesday, August 3, 2011
Sunday, July 17, 2011
the good and the bad
Open Gym
Back Squats
7x3 at 185#
400 m run with 3 min rest
x3
Weighted Box Jumps
16 in box
25# DB
5x3
I knew I needed to run. I knew I needed to do some box jumps. I wasn't sure what else I should do, so I wandered around for a little bit. My quads were still a little sore, so I suddenly knew what I needed to do! Squat. As hard as it was to start and as much as my legs complained during that first set, I knew that my legs would feel back to normal after I was done. And it worked.
Doing squats on a day that I run and jump is also good for my morale. You can't just do what you struggle with or it gets pretty tedious!
Back Squats
7x3 at 185#
400 m run with 3 min rest
x3
Weighted Box Jumps
16 in box
25# DB
5x3
I knew I needed to run. I knew I needed to do some box jumps. I wasn't sure what else I should do, so I wandered around for a little bit. My quads were still a little sore, so I suddenly knew what I needed to do! Squat. As hard as it was to start and as much as my legs complained during that first set, I knew that my legs would feel back to normal after I was done. And it worked.
Doing squats on a day that I run and jump is also good for my morale. You can't just do what you struggle with or it gets pretty tedious!
Sunday, June 19, 2011
Deep Thoughts on Box Jumps
Open Gym
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
Tuesday, June 14, 2011
It's Getting Kind of Hot in SC...
Sunday
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
Monday, January 3, 2011
The Paleo New Year:beef jerky
My wonderful family gives me lots of support as I keep working on this job of becoming fit and healthy, even when they give me Christmas presents!
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
Monday, November 8, 2010
Now I have a new FS goal
Front Squat
Heavy single
83
123
153
163
173
195-not quite deep enough
I am now going to be aiming for the 200# front squat. It is so close I can taste it.
WOD
compare to 4/24/2010
4 rounds
1 min max Box Jumps 20"
30 sec cross chops 35# (alternate sides each round)
30 sec push ups
*45 sec rest
I didn't write my numbers down during the wod, so these are kind of rough, but I know that I did at least these numbers each round
Box Jumps 22/20/22/20
Cross Chops 20/20/20/20
Push Ups 13/10/10/10
Yep, a push up wimp. But I did use the 20 in box this time instead of the 16 I used in April!
Heavy single
83
123
153
163
173
195-not quite deep enough
I am now going to be aiming for the 200# front squat. It is so close I can taste it.
WOD
compare to 4/24/2010
4 rounds
1 min max Box Jumps 20"
30 sec cross chops 35# (alternate sides each round)
30 sec push ups
*45 sec rest
I didn't write my numbers down during the wod, so these are kind of rough, but I know that I did at least these numbers each round
Box Jumps 22/20/22/20
Cross Chops 20/20/20/20
Push Ups 13/10/10/10
Yep, a push up wimp. But I did use the 20 in box this time instead of the 16 I used in April!
Tuesday, September 14, 2010
Counting can be hard
Important goal for next week-get these posts written on time...
Tuesday
9/14/2010
Snatch Push Press
53x5
63x5
73x5
83x5
I WILL be able to get more weight up over my head. I will.
WOD
3 rounds
5 min. ARMAP
5 DB snatch 25#
7 push ups
9 box jumps 20"
1 min rest
Rounds 3/3/3
Have you ever been in the middle of a wod, working really hard to keep with it, and at the same time trying to keep track of your reps and rounds? Seems like something I should have plenty of practice with by now, right? But in fact, I have no idea how many box jumps I actually did. I am sure I did at least 9 each round, but right in the middle of the 2nd round, I was counting my box jumps-7,8,9,10,11,12. And then I realized that I only had to do 9.
Reverse Hypers 90#x10x2
Tuesday
9/14/2010
Snatch Push Press
53x5
63x5
73x5
83x5
I WILL be able to get more weight up over my head. I will.
WOD
3 rounds
5 min. ARMAP
5 DB snatch 25#
7 push ups
9 box jumps 20"
1 min rest
Rounds 3/3/3
Have you ever been in the middle of a wod, working really hard to keep with it, and at the same time trying to keep track of your reps and rounds? Seems like something I should have plenty of practice with by now, right? But in fact, I have no idea how many box jumps I actually did. I am sure I did at least 9 each round, but right in the middle of the 2nd round, I was counting my box jumps-7,8,9,10,11,12. And then I realized that I only had to do 9.
Reverse Hypers 90#x10x2
Tuesday, June 15, 2010
Box Jumps and OHS
Mini-Warm Up WOD
10 Box Jumps 20"
10 vertical jumps
30 single jumps
5 ninja rolls (hate them, because I can't do them)
5 burpees
Yep-the 20" box jump today. This was the first time I have grouped together any jumps at 20" since I gouged my leg on this box in Jan. (you all remember that made up story about the box jumps and the staph infection, right?) And I was told that I was actually doing burpees today. That is a good thing and I bad thing. I guess that now when I am told to do the burpees correctly, I won't be able to just yell back that I CAN'T DO BURPEES.
Overhead Squat
33x3
53x3
73x1
83x1
93x1
103x1 (PR!)
108 fail
Super happy to break 100. I still love seeing the regular, steady progress of CrossFit!
WOD
AMRAP in 10 minutes
5 snatch balance 53#
7 pull ups green band
9 box jumps 20"
Rounds: 4 + 5 snatch balances
Yep, the 20" box again! And I didn't miss even one of them. :)
10 Box Jumps 20"
10 vertical jumps
30 single jumps
5 ninja rolls (hate them, because I can't do them)
5 burpees
Yep-the 20" box jump today. This was the first time I have grouped together any jumps at 20" since I gouged my leg on this box in Jan. (you all remember that made up story about the box jumps and the staph infection, right?) And I was told that I was actually doing burpees today. That is a good thing and I bad thing. I guess that now when I am told to do the burpees correctly, I won't be able to just yell back that I CAN'T DO BURPEES.
Overhead Squat
33x3
53x3
73x1
83x1
93x1
103x1 (PR!)
108 fail
Super happy to break 100. I still love seeing the regular, steady progress of CrossFit!
WOD
AMRAP in 10 minutes
5 snatch balance 53#
7 pull ups green band
9 box jumps 20"
Rounds: 4 + 5 snatch balances
Yep, the 20" box again! And I didn't miss even one of them. :)
Saturday, April 24, 2010
A Belt
Skill
Back Squat
5x5x208#
The first set was horrendous. -shudder!- It felt horrible, and I know it looked horrible too. I had help getting one rep up, and I finished that set thinking that it was going to be torture to even attempt this 5x5.
So my coach had a couple ideas-more hip mobility work and a belt. Let's just talk about the belt right now. Can I even explain how much I did not want to put the belt on? I don't think I can. Me with a belt- not something I was planning on, not something I even wanted anyone else to have to see. But it was either try the belt or totally bomb on the squats. That's how bad that first set was. Since I apparently care more about the squats than the ridiculousness of wearing the belt, I wore the belt. And every set with it was so much easier.
(Even though I also missed the very last lift. I shouldn't have missed it.)
WOD
4 rounds
1 min box jump
30 sec. cross chops (alt. sides each round) 35#
30 sec. push ups
45 sec. rest
Score:
21/16/15
20/16/10
21/18/11
22/15/12
I really liked this wod, and yep, I did the box jumps. See I don't push my luck too far, so 1 week of no box jumps, but today I just sucked it up and did them. And my leg didn't explode.
And I was a big girl and moved up the the 35# KB all of my own accord today. :)
Back Squat
5x5x208#
The first set was horrendous. -shudder!- It felt horrible, and I know it looked horrible too. I had help getting one rep up, and I finished that set thinking that it was going to be torture to even attempt this 5x5.
So my coach had a couple ideas-more hip mobility work and a belt. Let's just talk about the belt right now. Can I even explain how much I did not want to put the belt on? I don't think I can. Me with a belt- not something I was planning on, not something I even wanted anyone else to have to see. But it was either try the belt or totally bomb on the squats. That's how bad that first set was. Since I apparently care more about the squats than the ridiculousness of wearing the belt, I wore the belt. And every set with it was so much easier.
(Even though I also missed the very last lift. I shouldn't have missed it.)
WOD
4 rounds
1 min box jump
30 sec. cross chops (alt. sides each round) 35#
30 sec. push ups
45 sec. rest
Score:
21/16/15
20/16/10
21/18/11
22/15/12
I really liked this wod, and yep, I did the box jumps. See I don't push my luck too far, so 1 week of no box jumps, but today I just sucked it up and did them. And my leg didn't explode.
And I was a big girl and moved up the the 35# KB all of my own accord today. :)
Friday, April 16, 2010
Box Jumps
How quickly someone can get the wrong idea...
I had to go into the doc today for some crazy inflammation on my leg and this is how it went:
Doc: What happened to your leg?
Me: I have no idea. I didn't cut it, hit it, or anything. When it first started hurting, I figured it was just soreness from a workout with a bunch of box jumps.
Doc: But what's this mark in the middle of your leg? Did you get a bite?
Me: No, that is definitely not a bite. That is just an old scar from when I hit my leg on a box jump a couple months ago.
Doc: And what about this big bruise on your other leg?
Me: Umm, that is from last week when I fell off of a box...
Doc: Why in the world do you do so many box jumps?
Me: I don't really. I hate them.
Doc: Well, no box jumps until we know what is going on here...
I had to go into the doc today for some crazy inflammation on my leg and this is how it went:
Doc: What happened to your leg?
Me: I have no idea. I didn't cut it, hit it, or anything. When it first started hurting, I figured it was just soreness from a workout with a bunch of box jumps.
Doc: But what's this mark in the middle of your leg? Did you get a bite?
Me: No, that is definitely not a bite. That is just an old scar from when I hit my leg on a box jump a couple months ago.
Doc: And what about this big bruise on your other leg?
Me: Umm, that is from last week when I fell off of a box...
Doc: Why in the world do you do so many box jumps?
Me: I don't really. I hate them.
Doc: Well, no box jumps until we know what is going on here...
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