1RM Courage
My friend Pat Cummings testing his max at CrossFit Fenway.
Today we face the box.
Choosing which box to use in a WOD is just like choosing a weight for the barbell – it’s always a speed vs strength tradeoff, and we need to choose it consciously based on what we’re desirous of training (and what stimulus we want to achieve).
This is not about training, today. This is about measuring. The max height box jump is a test of hip mobility and explosive hip action (among other things). Our month of programming is geared towards increasing that explosiveness – because that explosiveness is arguably at the core of all athletic performance.
All month long we will be using various tools to help develop your hip opening power, and at the end of the month we’ll test this Max Height Box Jump once more to see what kind of progress we’ve made. That means we need to get a reading today to see where we’re at to start.
NOTES: I do not want you to hurt yourself falling off a box. I do not want you to take all the skin off of your shins. I do want you to jump high, bring your legs up to your chest, and land solidly on top of something higher than you thought possible.
I know this is scary. It’s scary for me, too. AND I know that if you stare down that box and get up, you’ll amaze yourself with what you can do.
Wednesday, June 25
Test: MAX HEIGHT BOX JUMP
WOD:
Row 300m, 20 push press (135/95)
Row 300m, 15 push press
Row 300m, 10 push press
Row 300m, 5 push press
(Note on WOD scaling: This is training, so set the weight such that you can move quickly through the push presses. The first round should be unbroken, and true push presses. Use the hips to drive the bar overhead without rebending the knees to catch it at the top. Today’s RX is a suggestion only for the strongest athletes – most of us humans will be scaling this workout appropriately somewhere south of those suggestions.)
Max height box jump: 38.5″
For time doing this and it was tons of fun! I managed to make it this high with confidence and unscathed…didn’t want to push my luck.
WOD: 7:19 @ 105#
For the intended stimulus of this workout, I feel this was the appropriate scale. Gracias, JT!
MHBJ: ~23″? (didn’t measure, 20″+35#plate)
WOD: 7:58 (35#)
I can jump 24″ on good day, but it wasn’t today. But loved the wod with my favs – rowing and pp. Looking forward to lifting heavy again. Sigh baby steps/patience.
Such a great 6:30 group! And happy equality day – nice way to end pride month! #peacedoma&prop8
Awesome push from the whole 7:30 crowd, including a couple of 6:30 visitors!
Max Height Box Jump: 20″ \o/. This was a goal of mine for March?, maybe, and I gave up on it and 16″ was seeming scary these days. But KP is the BEST and got me from 16″ to 18″ (3 agro boxes) to the 20″ box today. And on my third 20″ jump I got my first box bite D:. But now I feel like part of the big kid table where the athletes have all gotten box bites and torn calluses off, so. To Sum Up: WIN!
WOD: 14:07 (55#)
Box jump: ~47″ ( 24″ + 20″ + 45# plate)
I managed to roll my ankle before even getting to the box jumps, so expecting to be able to beat this in a month.
WOD: 11:49 @115#, thought I had a decent pace but was initially aiming for sub 10:00. Probably would have been better off at 105#.
Box Jump: ’40 tried it once and couldn’t do it again.
Wod: 9:14 @ 115#
First of all looking above I can see that so many people crushed PR’s today. Those who didn’t have remained positive because they know progress is not always linear. (Yes, Nick, I stole that one from you)
I too want to take a moment to recognize what has been an amazing day for freedom in this country. From Wendy Davis to DOMA – F YEAH ‘MRRICA
Max Height Box Jump: 34.25″ I got up to 33.5″ without any failures. Then I tried 34.25″ a bunch of times. I nearly gave up. Maralene let me know I had the height I just had to bring my feet in to meet the plates. I almost gave up. It wasn’t happening. Then Nick gave me a pep talk about jumping off cliffs. You look down you psych yourself out. Basically “don’t look down, just jump!” Literally got it on my next try. Also, this height is 4″above my dining room table. I like that.
WOD: 10:36 @ 65#
Maralene makes SICK meatballs. Amazing. Heaven in a ball.
PR by 4.25″ 😉
dining room tables worldwide cower in fear
This was super fun. Can’t wait to test again.