Archives for posts with tag: box jumps

4 RFT

15 Thruster 65/95 25lbs

15 Hang Power Snatches 65/95 25lbs

15 Box jumps 

Time: 23:38 ( I have a pretty hard time remember my time if I do not write them down immediately so please take them with a grain of salt.)

We were suppose to finish under 20 min other wise our weight was to much.  The Thrusters felt good but the Hang Power Snatches felt clunky.  Box jumps were terrible. Done and moved on.

Endurance WOD (modified)

1 mile time: 9:31 minutes! it was “cold” today so i could feel my breath but this is the first time i have run 1 mile with others which always helps me push myself.  the last time a ran 1 mile only I was in 8th grade and it took about 15 minutes.  I run 12 minute miles when I race 5ks so this is a step closer to my sub 30 min 5k.

4 200 meter This was slow and messy but still fun.

WOD

100 Dubs or 250 Singles I did a mixture.  I got 3 linked DU.

1 Rope Climb Knotted rope. Not bad. Coach held the rope.

80 Push ups  Hand release push-ups.  5 at a time. Had a hard time keeping decent form after 30.

1 Rope Climb Knotted rope. Hard. Coach held the rope.

60 Wall Balls 14/20 I used an 8lbs.  I have such a hard time with these.  Needs work.

1 Rope Climb Knotted rope.  No one to hold the rope.

40 Box Jumps Not bad but could have been faster.  Mentally was trying to stay in the game.

1 Rope Climb Knotted rope. Harder. Coach held the rope.

20 Toe 2 Bar Used the Captains Chair so I did not strain my elbow.  10 at a time.

1 Rope Climb Knotted rope. Coach held the rope. Hard.

Time: 36 minutes and some change.  Put me straight on the floor.  Took me a while to fully catch my breath.

5 RFT

10 DB Split Jerks (20/30) I did 8.  Next time should do 10.

15 Spiderman Pushups These were questionable in the push up department since my push up is pretty week but no longer doing any “girl pushups” just hand release ones during warm up. I have improved my pushup a town since I started crossfit but it sometimes feels like something I will never be able to do well so I guess I should add that to my goals list.

10 CTB (chest to bar) Pull Ups Used a green band.  Was hard but not impossible until round 5, then it felt impossible.  I had to fight so hard not to cheat and just say wherever I was is good enough.

15 box jumps Used the red box again.  Did pretty well.  Broke up last 3 rounds into 5’s. On last 5 of round 5 kinda bite it and fell on the box but I just got back up and did it again. Nothing like concurring a fear.

1 rope climb First time doing this. Used the knotted rope. Coach held the rope and instructed me as I went. Made it all the way to the top twice, including my last climb but my hands are really hurting as I type.

Final time: 32:30 ( I think.  I was very tired when this was all done)

long day ahead of editing and driving.  thankfully no shoot until Saturday.  three days in a row has been a lot.  looking forward to a hot hot bikram class at 6am (well not the 6am part)

so todays wod (work out of the day) included box jumps and sqauts!

20 MIN AMRAP (as many reps as possible)

200M Run

10 Front Squats 95/135

15 Box Jumps

So I pulled out the red box, which most women use and i think is 20 inch, and said well here goes nothing.  i kept trying to catch the coaches eye to ask for advice but she was not looking my way.  finally i just stood in front of the box looked at it and jumped and i was on top of the box!  i did a few more and then the timer was about to start.

my right knee was feeling pretty sore from tuesday so i only did the front squats with the 15 lbs pound bar which was perfect.  i was able to work on my squat form and do all 10 unbroken. I ended up doing 4 rounds + 200 m run.  my goal was 5 but my bigger goal was to make all my box jumps, which I did!

alright, back to editing!

I have been doing crossfit for about 2 months now and can honestly say I love it.  What do I love so much about it? Well I am sure you have heard it all before but for me.  Its the group mentality as well as having the set time, place a workout ready to go.  I can not bail even if I want to.  I mean I can not show up but as long as I show up I know I am going to get a killer work out.

I also still do Bikram yoga once a week which I still think is amazing but its the exact same thing ever single time which is great, and always challenging but it sometimes gets boring mentally.

Since its been 2 months I can for sure see improvements in my numbers on the board as well as on the scale (well there is no scale but pants are looser so I count that as a scale victory unless all my pants decided to grow)  But I have been wanting to make goals I can accomplish in the box (crossfit’s gym)  So here goes nothing.

1) Box Jump (lets say 20″ but I have to check)

1)  DU

2) Squat Form