box-jump

Running Christine 3

January 27, 2019 By deacon Leave a Comment

1.) Strength Front Squat: 3-3-3-3 across

Something not feeling right today. Cut this one short and did some backsquats to round it out. Feeling tweaked from my ruck yesterday. 2.) Conditioning “Running Christine” (because I don’t have a rower) 3 Rounds:

400m run
12 Deadlifts [185] (bodyweight is currently 195 though)
21 Box Jumps [20″]

TIME = 16:45 Super gassed on this one. Haven’t done DL or box jumps in months. Both felt super weak. Held 5:00 pace the first two rounds, but had to walk a bit on the 3rd run. Feeling pretty crushed after this one!

Running Christine

January 20, 2017 By deacon Leave a Comment

1.) Strength

Front Squat: 3-3-3-3

205 across

Felt good, but also like I haven’t lifted heavy in forever… which is true.

2.) Conditioning

“Running Christine” (because I don’t have a rower)

3 Rounds:

400m run
12 Deadlifts [185] (bodyweight is currently 195 though)
21 Box Jumps [20″]

TIME = 16:37

A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.

21-15-9 Deadlifts, Box Jumps

November 21, 2016 By deacon Leave a Comment

1. Strength

Push Press: 3-3-3

Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.

2. Conditioning

21-15-9

Deadlift [185]
Box Jump [20″]

Time: 7:31

This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.

3 Round Burner

March 8, 2016 By deacon Leave a Comment

1.) Conditioning

3 rounds:

5 bar muscle ups [purple band]
10 power snatch [95]
25 box jumps [20″]

Time: 18:42

The snatch felt surprisingly heavy on this WOD, which killed everything. Again, it felt like barbell conditioning was dragging me down. I knew I was in trouble when the first rep of box jump I tripped when my legs didn’t quite fire right :).

12 min AMRAP

February 10, 2016 By deacon Leave a Comment

1. Conditioning

12 minute AMRAP

5 power cleans [135]
10 box jumps [20″]
25 double unders

Result: 5 rounds even

I finished round 5 with 17″ on the clock. Back was shot so I didn’t try any more power cleans. Looking back I should have, but I was pretty toast there at the end.

Double unders were great today. Focused on an organized spine throughout and it felt much more effecient. Through 5 rounds I only missed two reps.

Power cleans felt heavier then I expected. Gassed me pretty good.

Overall I was pleased with my pacing though. I took rests, but didn’t blow it out and then totally crash :).

“The Admiral”

January 28, 2016 By deacon Leave a Comment

Long day in the chair working through a certification. Had to get out and train even though I should be studying… and it’s cold… and dark…

1.) Strength: Squat Snatch

1 rep every 10 minutes

1-4: 115
5-8: 125
9-10: 135

These felt better as I went. It’s been forever since I’ve done snatch, and even longer since squat snatch. I felt like I had PLENTY of strength on these, but my catch was all kinds of off, which is why I felt better and better as I went I guess.

2.) “The Admiral”

3 Rounds:

20 Burpee Pull Ups
20 Front Squats [115]
20 Box Jumps [20″]

Time: 25:22 (aka, “who cares, I actually finished this!”)

I knew going into this I haven’t been conditioning enough for this, but I couldn’t help myself. Definitely feels good just to finish.

I broke the burpee-pull-ups and front-squats into 8-8-4 rep scheme mostly, although on the last round for front squats I went 12-8.

On the box jumps I did step-downs. Lets were so toast I just needed to keep chipping away.

The burpee pull-ups were bad, but frankly not as bad as straight burpees since the pull ups slow it down so much.

21-15-9 Deadlifts, Box Jumps

July 2, 2015 By deacon 1 Comment

First off, I did this workout at 9pm so it was about 20 degrees cooler then normal and no sun. Not sure if that was the difference maker, but I felt really good and even through this workout.

1.) Strength

Strict Press: 3-3-3-3-3

95, 105, 115, 125, 125

Haven’t done these in forever. Pleased with this. The 125 sets were definitely 3 rep max.

2.) Conditioning

21, 15, 9 reps of

Deadlifts [185]
Box jumps [20″]

Time: 9:38

This was great. Nice even pace the whole way through. Definitely hard, but exactly the right weight for me and a good pace.

I tracked the splits for the deadlift part just to get an idea of pace:

2:12 (21 reps)
1:30 (15 reps)
35 (9 reps)

I paused at the top and bottom of every rep instead of just trying to sprint them out. Felt good. Box jumps was the same. No rebounds, just jump up, jump down, repeat.

Running Christine

May 29, 2015 By deacon Leave a Comment

First WOD since Murph on Monday. Still feeling it!

1.) Conditioning

“Running Christine” (because I don’t have a rower)

3 Rounds:

400m run
12 Deadlifts [185] (bodyweight is currently 195 though)
21 Box Jumps [21″]

TIME = 15:00

I did this at the end of the day with a short warmup and wasn’t feeling too great. Just needed to get another WOD in. First round felt good. Second round my legs were toast after the deadlifts. Third round run was super slow, deadlifts were slow, but box jumps felt good at the end.

Splits:

1: 4:30 (1:58 run)
2: 5:00 (2:02 run)
3: 5:30 (2:30 run. ouch)

1RM Back Squat + Deadlift Metcon

April 7, 2015 By deacon Leave a Comment

1. Strength: 1RM Back Squat

Result: 295

Pretty happy with that since I just started squatting again after a two year break. Felt like I could’ve done more, but just getting back to this lift I’m going to take it slow for safety.

2. Conditioning:

21 – 15 – 9

Deadlift [185]
Box jump [24″]

TIME: 6:48

This was a fun one. I did way under the Rx for deadlifts, but I’m trying to focus on conditioning right now and not spend so much time staring at the bar. This was probably the perfect weight for that. I took a rest on the 21 and 15 rounds of deadlifts (short rest), and was able to do the 9 unbroken.

(From CompetitorsTrain.com)