Day 125: Box Jumps; 7 minute AMRAP

Saturday; February 15th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

2 Minute @ Bottom of Squat

3 Rounds:

-  10 TUCK JUMPS
-  5 BURPEES
-  15 SIT-UPS
-  10 GOOD MORNINGS


SKILL:

1)   BOX JUMPS  -  15 Minutes to FIND 1 RM

2)   EMOM x 6
      -  4 GOOD MORNINGS
      -  4 BACK SQUATS


WOD:  

7 Minute AMRAP

-  10 DEADLIFTS @ 40%
-  8 TOE 2 BAR
-  12 meter BROAD JUMP


Today Coach:  Edward


My Thoughts:
Warm-Up; worked on mobility and spent time (2 mintues) in a seated squat position.   We need this for the upcoming Box Jump and Deadlifts.   The Tuck Jumps was hard to do; being that I'm heavier set and more mass in the middle..  Knees to the tummy was challenging.    The rest was pretty straight forward.  Good Mornings were done with the naked barbell.

SKILL; Box Jumps, my nemesis.  Well, actually I've sworn not to do them and instead substitute them with step ups.  However, since this was a 1 RM Box Jumps; Edward suggested to try it and limit it to 4 per set.  Emma shared her box (jump) with me.   Also at this time, we met another Crossfitter; Jasmine, who was jumping next to us.   She was performing the box jumps and adding plates to increase her height of her jumps.  She had her box at 24" and slowly increasing.  Emma and I stuck to the 20" and later; Jasmine threw a plate on our box.  She mention that we were easily clearing our height.

I'm sure at some point, we all had this come through our heads. That self doubt...   Had to put this in here.  :)

Part 2 of SKILLS;  EMOM (Every Minute On the Minute) for 6 minutes; we were to do 4 Good Mornings followed by 4 Back Squats.   We could add weight after each set.   I opted to stay with 65 lbs as the Good Mornings will become taxing after 6 rounds.  

WOD; 7 Minute AMRAP; using 40% of your 1 RM on Deadlift (122 lbs for me; 1 RM is 305 lbs) componded with 8 Toe 2 Bars and a nice moderate 12 meter Broad Jump.  I've always watch in awe the people at our gym doing Toe 2 Bar and I have always wanted to try it.  Never been able to hold my body up in the air for more than a few reps.  But in the last few months; I have been able to do Knees to Elbow for 3 rounds at 10 reps.   I figure I would give it a try.  Today; I can say I can do Toe 2 Bar (T2B).  I did 3 before gracefully slipping and falling onto all 4 fours.   Lost grip after my toes had touched the bar on the 3 rep.   I didn't stop.  I just got right back up and did Knees to Elbows for the remainder.   Of course that wasn't the only clutz move that I did.  I also lost balance on my first broad jump; landing on my heels, yet I fell backwards.    Again, got right back up and kept going til the end     

I managed to complete 4 rounds of this WOD within the 7 minutes.  Was it good; I'm happy.  Setting myself up for the future.   The 122 lbs doesn't seems heavy; but after the third round; between the deadlifts and the T2B; everything get's hard.

Misc: so we stayed after the class and did our Hatha Yoga with Dana.  We focus on some Morning Salutations and a modified yoga class as the three of us (Emma, Jasmine and I) who just finished the Crossfit.   It was a nice stretch and perhaps we may have convince Jasmine to give Yoga a try more often at the Jungle.   We decided to push ourselves a bit more after yoga (perhaps it wasn't the best idea after doing an hour of yoga/stretch/relaxed).  We decided to row 2500 meters.    I suspected that I will pay for this decision in the next few days.

Next class will be our Holiday Monday; holiday hours are in place...  Until that time, remember to
..tackling one WOD at a time!!!