Compressing, then stretching our springs
Heavy squats do us a lot of good, but they also can tighten up our legs quite a bit. Â While we encourage everyone to hang out after class and cool down/stretch out, it doesn’t always happen. Â So today, we’ll be interspersing box jumps with our squats to help flush our legs out a bit with some plyometric work. Â Choose a box height that’s decently high but one that you are not worried about missing. Â Make the transition from your squats to the box quickly, getting your first jump in less than five seconds (preferably less) after re-racking the bar. Â This additional work will not only help our legs recover well but remind us to be explosive in our squats, even when it doesn’t feel like the bar is moving very fast.
STR:
LBBS
5-5-5-5-5
immediately follow each set with 5 box jumps
WOD:
AMRAP 12
100′ shuttle sprint
5 pull ups
100′ shuttle sprint
5 HSPU
LBBS: 195# (no set of 5 LB to compare it to, but my 5×5 HB is 185)
WOD: 6+105 (24″ box for HSPU)
Limiting factor here was entirely aerobic. I was sucking wind and felt like a slow-ass sloth.
LBBS: 175#
WOD: 10+180rx (100’+5+75′). Did strict HSPUs for the first two rounds, which was a slow process. Once I started kipping, this wod had a good rhythm to it and my rounds got faster and faster.
Nice work today, 7:30 and congrats to Katie on her first kipping HSPUs! There’s nothing like learning a movement five mins before a wod, then crushing the whole wod with it.
LBBS: 175# . the box jumps were actually kind of fun.
WOD: 6x + everything thru 175′ sprint @ unassisted PU and HSPU with toes on the box. dang those sucked.
also, this crossfit trend piece recently ran in the nytimes. not endorsing nor vilifying, but here’s the link:
http://www.nytimes.com/2014/08/10/fashion/crossfit-flirting-talk-burpee-to-me.html
LBBS 165 a new 5rm. My HBBS 5rm now equals my LBBS 5rm. Cool!
WOD 7 & 100′ Rx
I loved that piece, Christine. I’d be down to organize some kind of fitness people … Thing… Less douchey though (if possible) … I’m thinking on it the wheels are turning …
i’ll sign up for anything where you’re social directress
LBBS 225
WOD 5 + 100′ rx
I enjoy these AMRAPs that include small rep counts of trickier movements. I like having the ability to work on the unscaled movements without feeling as though I’m falling too far behind the pack. Shuttle runs are great, they kick my ass, and are not boring like 200m/400m runs are.