#box step ups

[tales-from-the-roof]

workout, 07.28.2015

A: Clean-grip Deadlift

5-5 // 275# -- Wow this sucked. Signs I don’t deadlift enough, or that my deadlift is pathetic compared to my other numbers: 1) I wasn’t able to complete the programmed three sets of 5 at 120% of my clean max, and 2) 120% of my clean max is 92% of my deadlift max. Oops. I need to drill this more, at a more manageable weight. It doesn’t really count as a set if I have to reset my hands/grip and breathe for 10 seconds in between reps.

B: 15 minutes, AMRAP

60 singles

20 box step ups (24″)

10 push press (135#)

4 + 83 -- Rx was double-unders. As usual. At least I did the Rx weight for the push presses, which I thought was in doubt. My neck had been a little tight/sore since the thrusters on Saturday, and I wasn’t sure the heavy push presses wouldn’t exacerbate it. But it was fun, I guess. Happy I did 135#--it was hard enough that I couldn’t cycle through quickly, but I was still able to do the first 10 push presses without putting down the bar.

Afterwards:

8 minutes, AMRAP

2 shuttle runs (~40′ down and back = 1)

8 KB OHS (53#)

2 shuttle runs (~40′ down and back = 1)

8 KB swings (53#)

With partner, break up reps however, KB cannot be put down

4 + 9 Rx -- Amy asked if Jimmy and I would test a WOD for the upcoming Greenville Games. We said yes, because, well, we’re Fish and Chips. Sometimes. Anyways, this was kind of fun. The single KB OHS was a new movement which was challenging, especially at 53#. I couldn’t snatch it, so I had to basically push press it into place. It was kind of fun figuring out how to do this on the fly. Jimmy ended up doing all the KB swings, and I did all the OHS, with us alternating the sets of shuttle runs.

[tales-from-the-roof]

workout, 4.1.2015

A: Deadlift, heavy single

305# -- Ain’t no joke. I may have wrecked my back today. But at least I PRed while doing it. JK CROSSFIT IS TOTALLY SAFE AND STUFF. Nah. I just don’t deadlift a whole lot. I really should. I just hate doing it. And well. My lack of practice showed. I think my form was okay on the 305# attempt, which went up...surprisingly easy? I actually think trying to pull 325# a few minutes later might have done me in, even though I never really got the bar off the ground. I believe my previous PR was 295#, and I don’t even know when the hell I pulled that. At least a year ago, probably more.

B: 3 rounds

10 deadlift (225#)

20 box step ups (24″)

7:25 -- Rx weight was 245#, but ain’t no way I was going to be able to do that for 30 reps. This was fucking hard enough. Definitely could feel my form going to shit. And I didn’t like that. I just don’t know/don’t get/don’t like how doing these workouts incentivizes going fast on a lift like this. Makes it easy to justify getting lazy with form in the name of speeding things up. Also, that’s just a ton of reps in a short amount of time, which means a ton of fatigue creeping in. Ugh. Yeah. My back is sore as fuck right now.

Extra credit:

1-mile run

Weighted pull ups

4-4 // 25#

4-4 // 30#

GHD sit ups

10-10-10

[tales-from-the-roof]

workouts, 5.4–5.2014

5.4.2014

Got back from Columbia and had dinner at Carrie's but left because she still had some finals/papers to work on. Went to the Lofts gym and worked on my squats.

Primarily, I have been favoring my right side as I squat heavier weight. Trying to remedy that by doing pause squats at a lower weight to make sure I'm exploding out of the hole evenly. And also by doing split squats and box step ups.

KB box step ups: 8-8-8 // 8kg, one in each hand (L+R=1) -- I can really tell there's a strength imbalance because of how hard it is doing these step ups on my left leg. 

Pause squats: 8-8-8-8-8 // 135#, 155# -- Worked at 135# for the first two sets, then 155# for the remainder. Was actually not too bad, although I could feel the strain in some of the latter reps.

Deadlift: 8-8-8-8-8 // 135#, 155# -- Same rep/weight scheme as the pause squats. Working on keeping my chest up, so as to load my hamstrings more. Hopefully this will translate to my power cleans.

Power clean: 2-2-2-2-2 // 135# 

Hang cleans: 3-3-3 // 135#

Hammer curls: 8-8-8 // 25# DB, one in each hand

Bulgarian split squats: 8-8-8 // 8kg KB, one in each hand

5.5.2014

A: 10 minutes, EMOM

6 EROM push ups -- Programmed at 5-10 reps every minute, and I think I could have done that, but I didn't want to burn out before part B (which had burpees), plus, my left elbow has been clicking a little bit from doing 100 push ups at night before bed. No pain, just didn't want to exacerbate that.

B: 

3 minutes, AMRAP: burpee box jumps (24")

3 minutes, AMRAP: run laps around CFR

6 minutes rest

3 minutes, AMRAP: wall balls (20#)

3 minutes, AMRAP: run laps around CFR

37 / 3+ / 55 / 3+ Rx -- Felt really good about the box jumps, actually. Landing really nicely, and it seems these new shoes are helping. I guess it doesn't hurt that they are significantly lighter than my old Asics. The wall balls were a little weird — felt my left knee collapsing in on a few reps, but I think that's also part of me getting used to the new shoes.

The runs...well...they certainly didn't suck as bad as they used to with my old shoes, but they still aren't fun. Didn't help that on the second run, it felt like I'd inhaled a pine needle or something. Maybe just a crusty booger. Who the hell knows. With all this pollen around, sometimes breathing is just a shitty exercise.

[tales-from-the-roof]

workout, 4.8.2014

A: Back squat

5-5-5-5-5 // 220# -- Man, I just really love squats. Even when they are hard, like today. I'm afraid I'm going to stall out in the upcoming weeks because of how hard this weight was, and we're only at the 2nd week of the cycle. Granted, I could be taking care of myself better and eating better to make sure I recover adequately, but even so, I don't remember the last squat cycle being this difficult, especially early on. I'm hoping part of the difficulty is simply from my body needing to readjust to doing squats again after a 4-month layoff from that movement. Either way, I'm happy I got these reps in. Butt is tight and sore, but the hamstrings are doing okay, at least.

B: 3 rounds

8 sandbag step ups (30#, 24" box) -- L + R = 1 rep

8 strict pull ups

2 minutes rest

I like days like today, where there's no timer or whatever. It's just cranking out reps and getting in some hard work. I've never done box step ups with a sandbag, but they were pretty tough, especially after those squats. There was a 50# bag available, but that was really just nope. I'm happy though, because I was able to get into a rhythm for the pull ups and knock 'em out.

[tales-from-the-roof]

workout, 3.24.2014

A: 10 minutes, EMOM:

8 HR push ups

B: 13 minutes, AMRAP

50 KB swings (55#)

25 box step ups (24")

2 + 50 Rx -- So...that's 150 KB swings. Which is a lot. Box step ups, I could care less about, because they're nowhere near as explosive or taxing as box jumps or KB swings. My arms/shoulders are gonna be dead tomorrow. Just in time for thrusters. Awwww yeah/NO.

C: Weighted sit ups (30#)

15-15

[notfortime]

THURSDAY 27/09/12

SKILLS - Rope climbing progressions

Of all the days I don't wear/bring long socks to the gym, we do rope climbing TODAY.                    

                                               Why hello rope burns.

Coach V took us through two different ways to climb the rope, both shown in this video. Think I'm getting the hang of the technique (especially the one you wrap the rope around your leg). Just gotta practise.

WOD

5 rounds for time:

6 power cleans (60/40kg)

10 KB 20" box step ups (20/16kg per hand)

8 knees to elbows

COMPLETED: 10.27mins RX

Power cleans - Used 50kgs. These were good, especially the first round where I managed to touch-and-go all 6 reps. For all the following rounds, I had to dump the bar and reset for each rep.

20" box step ups - Used 16kgs per hand onto 20in box. Grossly, grossly underestimated how hard these would be!! I thought hrmmm.. They're only step ups, should be fine.

FALSE. They were the hardest of the three exercises. Grip was gassed from the cleans and knees to elbows, so holding onto the kettlebells was pretty hard. Not to mention that my hammies were screaming. Managed to do all reps unbroken, so am pretty pleased with that.

      Knees to elbows - Ok. It's been ages since we've done these in a wod. I did all rounds unbroken with these, but I still do the extra kip in between reps. Need to practise them more often to try eliminate that 'cos I'm sure it burns a lot of energy.