Day 66: Max height Box Jumps and Mid-Week WOD

48 inch Box Jump    Picture source:  http://nicktumminello.com/

Wednesday; August 14, 2013 - the Wall @ Rock Jungle Crossfit

Warm-Up:

2 Rounds

-  200 meter Jog
-  10 Wall Balls
-  10 Squat Jumps
-  12 meter Bear Crawl
-  10 Swanson Stretches


SKILL:

A.  Maximun Height Box Jumps

B.  Squat Cleans    3  -   3  -  3  -  3


WOD:  for time (very fast)

-  Row 200 meters
-  8 Burpees over rower
- 16 Kettle Bell Swings (Men: 54 lbs [green tape] / Women:  26 lbs [orange tape])
-  8 Burpees over rower
-  Row 200 meters

+  Rest for 5 minutes.  Be mindful of the time you complete your set, so you can get that 
     5 minutes of rest in.
+  Repeat the above WOD and see if you can beat your previous time.

 
Today Coach:  Jodaye

WOD Results @ 8PM; Name | R 1 | R 2 | KB weight

My Thoughts:

Warm-Up; only two rounds instead of three this week.  Modification for me was 200 meter rows, and regular air squats.   I also tried doing the Bear Crawls and the Swanson Stretches.  Funny how your brain will try to convince you that you can't do the last two type of warm-ups.  It's so easy to give in on this.  But Jodaye suggested that I try.  She came around and help out with the Swanson Stretches.  She mention that I should be mindful of what I'm doing, not to hurt myself but be aware of what I'm doing.  

SKILL; since Jonathan has similar injuries to me; we partner up on the SKILL.  Jodaye suggested that we just work on our Dead Lifts as oppose to what was on the wall.   It was interesting to go back to doing 5 x 5 (5 set x 5 reps).     It's actually harder, but it's good to build strength when executing the 5 x 5.
The class worked on the Maximun height for Box jumps.  There are a few people who were executing this by putting plates on top of the box, when it's at 24".  Kudo to them!!!  Alex and one of the guys were jumping (leaping) to the 42" mark.    Wow!!!    The second part of the SKILL involved Squat Cleans.   

WOD; since there were a limited amount of rowers, we partner up.  Again, Jonathan was my partner tonight.   Our modification to the WOD was to do 8 Push-ups instead of the 8 Burpee over the Rower.
Once I was completed the rowing and started on the push-ups, the other partner (Jonathan) would start his rowing.   We were to mark down the time, so we can ensure that we get our full 5 minute rest before repeating the WOD.   The goal; simply try to be your previous time.    Both Jonathan and I didn't put our time up on the board as our modifications would had made it too much difference.  

Misc; for what it's worth.  I managed to beat my Round 1 time..   First round took 3 minutes and 38 seconds.  Second round took 3 minutes and 27 seconds.   Kettlebell weight was 44 lbs (purple tape).
Jodaye continues to encourage me to keep coming to crossfit, even with the injury.  It's fairly easy to modify the workouts, and of course; we can scale it to however we need to ensure that we can do the exercise, but still keep it challenging.   I do appreciate Jodaye for her commitment to her students.  I also appreciate the little tidbit of advice regarding placement of shoulder/arms/hands when doing the push-ups.   This came about when Jonathan was inquirying about push-ups (from Monday's WOD).

So until next time (Friday)....   tackling one WOD at a time!!