Tag Archive for Box Jump

2014 – Workout #34

Tuesday night with Pat at SISU.

Warmup was a 800m run where everyone cut the corner except me and Jake.  I yelled at the class when we got back in.  It was kinda funny.

Onto the skill: the Romanian deadlift. I didn’t do great but I was getting it with Jake’s help.  I did end up getting like 325 for a 2 rep but my thumbs were being destroyed. But he kept me focused and we did pretty good work.

Workout of the Day
Romanian Deadlift
10min AMRAP
3 Elevated Push Ups 24/20
5 Push Ups
8 Box Jumps 24/20

This workout actually was quite the little burner, mostly because I was trying to compete with Craig, a guy at the gym.  It was friendly and fun but boy, while it was going all I wanted him to do was take a break!!!  But he just kept going so I had to as well..

The box jumps by round four were straight up killing me. My legs felt like logs and I just had to keep pushing.  I wanted to stay ahead of Craig and I wanted to burn the hell out of this 10 minute workout.

So 10 minute workouts are a funny thing. You see the time going and you think, “There’s not much time left so I have to keep going” – you think that the whole time… And the rep scheme was one that you could just do ’em and keep going.  But the box jumps were the worst.

I have to say I am very proud of myself on this workout. I pushed hard the whole time and I honestly can say that I don’t think I could have done too much more.  Maybe got a 13 or 14 but that’s about it… It was very fun and a great workout and I thanked Craig very much for it.

My Score 12+5



2014 – Workout #30

Tuesday night with Pat at SISU. On a day I wanted to skip, I almost did skip but I remembered something, show up.  I read something sometime that said when you want to skip the gym do two things 1) get in your car and go to the gym 2) Figure it out.   So thats what I was going to do.

The warmup was ok we did a 500M row that I actually felt OK at.  That first 400M always feels ok and after that its just shitty for me the whole time…  Good mornings felt really tight and then got better, so thats good.  Inch worms wreck shop on my hamstrings.  The hamstring stretch was the barbell low on the rack and just setting your leg on it and twisting the bar up and down… it felt pretty good actually.

One arm deadlift wasn’t the greatest for me but I did OK.  I ended up getting 225 in my right arm but couldn’t do it left.  Jake did well and got 285 in his right arm.  I just couldn’t grip the bar…

Weighted pull-ups were ok.  I was able to get 4 strict with the vest and the 30lb dumbbell.  Then I was able to do one with both items, that was pretty fun.

Workout of the Day
One Arm Deadlift
Weighted Pull-ups (30/20)
Max Effort
100 KB Swings (24/16)
50 Box Jumpes (24/20)
25M Handstand walk

And again on paper it doesnt’ seem so bad.  I wonder how many times I think and say that on this blog…
Turns out it was pretty hard.  I dive in to the kettlebells going like gang busters on them, I get 35 unbroken.  I then do about 18 more. Then its sets of 10-12 the rest of the way.  Except the last two it was like a 7 8.  I thought I was doing really well with them but about 1/2 the class beat me.

Oh Box jumps… I’m so slow.  I did jump every time no step ups (good) but it was taking me a long time and I was tired at these.  My legs felt like two heavy logs after yesterdays squatting.  And my groin doesn’t appreciate the step down…  Over all I simply did OK.

The handstand were tough.  I was getting a couple good holds but couldn’t walk.  When I would walk I got off track fast and these took me longer then expected. Most everyone was already done.

The good things about this workout for me were my first 35 unbroken KB. I did box jump every time, no step ups.

The bad things about this workout for me is I took too much rest during the KB sets.  I really should have done better. And box jumps I was pretty slow at.  And handstands just weren’t there tonight.

My time: 13:18



2014 – Workout #27

Saturday workout, pretty small group like 8 of us.

Workout of the Day
Teams of 3 (we had four)

110 Dubs
100 Squats
90 Wall Balls 20/14
80 sit-ups
70 KB Swings
60 Burpees
50 Box Jumps 24/20
40 Pull-Ups
30 Toes To Bar
10 Ring Dips
5 Bar Muscle Ups

Not to much to say about this workout.  There were some frustrating points and there was some good stuff too.  I worked pretty hard and I was able to help out some people that are new(ish) so that was good too.

We got through like 1.3 rounds of this in the 30 minutes.



2014 – Workout #17

Warmup: We did some work on double unders and for whatever reason I did really well at these again… well in bursts.  I need to figure out what it is that I do when I am able to string them together.

Then we did some KB snatch, I’m not the greatest at these but the more I do them the more I feel comfortable.  I was able to do 16 unbroken on each arm.  I may have been able to do more, but they were getting worse and it isn’t worth it then.

Workout of the Day
4 Rounds for Time
15 KB Push Press Left (24/16)
15 Box Jump (24/20)
15 KB Push Press Right (24/16)
15 Burpees

This just looks straight awful. These push presses with this heavy(ish) kettlbell are not easy toss in box jumps (hurty) then everyone favorite – burpees…yuck. This was just going to be straight hell out of the gate.

The chief did things to my grip I wasn’t expecting. It also did things to my shoulders that I wasn’t quite ready to accept either. I did round one with a pretty good time but I was getting tired fast..

Round two still went OK, and I was on pace for about a 16:00 finish. But that soon went to hell in round three where it took me a very long time to get started and finished on the the box jumps and worse yet the burpees.

Soon I was onto round four and time was just ticking and ticking away.

The good things in thsi workout were my KB push press. I was getting my hips into it and I was doing them pretty well. There were a few questionable ones but I usually would make up for it by doing another one. I really felt pretty good about my left arm even, so that was kinda nice.

The bad were the burpees, I don’t know but I just don’t have a gas tank for these anymore. And worse yet, maybe were the box jumps, but they just plain hurt.

My time: 18:24



2014 – Workout #12

Todays workout I was a little worried about. I am not strong at double unders and I haven’t boxed jumped at all since making it back.

The warmup was pretty standard, pushups, situps, pullups, squats, back extensions.  We did 3 minutes of rope work too.  Then some pass throughs.  I did break out a set of 7 strict pullups so that was nice.

The skill was fun it was skin the cats, I had at some point figured out how to do these so it wasn’t too bad.  But I hadn’t realized how handplacement was wrong before so fixing that put some tension on my elbow, but I was still able to do a few of them, but I did stop after a bit because it really was hurting.

Workout of the Day
15 Min Time Cap
100 Double unders – Do three minutes if you aren’t good at these
Deadlift (185/135)
Box Jump (24/20)
100 Double unders – Match above if you aren’t great at double unders

100 Pushups for Time

So for the double unders I was able to get 54 in the three minutes.  Not great but I have to say its MUCH better then I thought was going to happen.  And that was because I got a set of 21 or so in a row, I was amazed and pretty happy.

I decided right away that the deads was where I was going to make up time, these are light for me and using a hook grip on sets 15 and 9 helped a lot since the bear complex really did a number on my grip.  But I did all the sets of deads unbroken.

The box jumps hurt, stepping up hurt more. The step down was very tight and sore and just plain uncomfortable.  I pushed through em.

The last set of rope was not so great.  I did string a 16 together but a lot more 2’s and 1’s.  I really need to spend some qt on these.  It took me a little longer then two and a half to do them the second go around.

My time 13:08 (workout)

My time 8:07 (100 Pushups for time)



2013 – Workout #

My first fight gone bad.  I thought I had done this before but I haven’t, would explain the absolute awful feeling I have after the first round…  Man I really REALLY declined, I can do much better and I will.

My Score 249


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2013 – Workout #117

Sunday afternoon with Jake at SISU

Spent some quality time with Jake at open gym on Sunday.   We decided to do a workout we missed from a few days ago.

5 rounds for time
5 Power cleans (185)
10 Pull-Ups
15 Box Jumps (24)

My time 13:37 (So leet)




2013 – Workout #96

Wednesday Night at SISU

Workout of the Day
For time
50 Toes to Bar Pull Ups
40M Bear Crawl
30 Box Jumps
40M Bear Crawl
20 Pistols
40M Bear Crawl
10 Rope Climbs

This workout was straight up hard, straight up a giant kick in the face.  There wasn’t one thing in here that I am very strong at.  And it was a rough workout.

First and foremost starting any workout with 50 toes to bar pull-ups is going to be rough, even more so when you do them strict.  I was really working through these…  Toss in these bear crawls between I am spent.

The rest of the workout was somewhat of a blur, until the rope climbs…  Those were NOT a blur they were hard.  They took everything that I had in order to complete them, and I barely did in time.  I almost fell twice.  I only had one failed attempt.

My time: 29:59



2013 – Workout #94

Friday night at SISU

We spent some time working on something we aren’t so good at.  I choose to work on HSPU and some handstand stuff.  It was pretty fun actually.

Workout of the Day
3 Rounds for Time:

400M Run
30 Box Jumps (24/20)
30 Push-Ups
30 Sit-Ups

Well Sit-ups are going to kill my time, I already know this.

My box jumps aren’t fast but I am pretty good at them.  I am consistent and I push through them at a good pace.  Toss in there some 400M Runs this one is going to be fun.

I feel like I had a pretty good pace for everything, except for the sit-ups.  I am just kinda slow a them and they feel like death.  The push-ups went good.  And I have to say it was nice to run outside.

I really wanted to get under 20 minutes for this workout.  It wasn’t to be…

My time: 21:01




2013 – Workout #91

Saturday morning with Pat at SISU

Warmup was an 800M run and then just some misc stuff to get ready.  Explanation and get right to it.

This was a good time working out with Andy and Jake.  I did pretty good at every station and the one I did the best at was pushups and squats.  I really attacked the 5 pushups every time. I felt great about that section.  I got over 90, I think if I was really pushing I could have gotten over 100.

My Score: 338