Retest, 1RM Courage
Today we face the box again. We’ve been working on hip explosiveness all month long (with sub-themes in shoulder stability, rope climbing, and a constant emphasis on bracing). We’re going to test to see how much progress we’ve made. Everyone’s going for a PR on their 1RM Courage.
Just like last time:
This is not about training. 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.
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.
After that, just a little fun benchmark called “Elizabeth”. No big deal.
TEST:
Max Height Box Jump
Compare to 6/25/13.
WOD:
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
(Rx is full Squat Cleans. Power Cleans is fine as scaling, as is modifying the weight on the bar.)
Box Jumps: 46.5″
Lizzy: 7:38 (feet on box, 95# cleans)
Good work, 5:30!
Highest jump of the morning, mon frere. 🙂
I’m high every morning.
Er, wait…
I don’t get where KP gets the energy that early in the morning, but I’ll have what she’s having.
Max BJ: 30″ (pr!)
Lizzy: ~8:30, (dips from a bench, 55# cleans)
box: 40″ again, I tried stacking two boxes on top of each other to go higher and that f*%&#ed up my confidence
WOD: 6:18, feet on a box, 115# power cleans
Box: 38″, PR. As soon as I botched one jump, it started getting into my head. I think I’ve got 40″ in me.
WoD: 5:30, feet on a box, 115# power cleans. This one was a lot of fun.
MBJ: 23″
Beth: 4:27 (20″ box dips, 55# power clean)
Wanted more wt on clean, but forearm disagreed. Def knew my jump form needed work and the brain too, thanks JT for the pointers. 6:30 rock some PRs this morn, lovin’ it!
Bum ankle so no max height box jump testing.
WOD: 8:29 “Power Elizabeth” version
Props to JT and those involved, the mobile version of CFSV website and schedule manager is awesome!
so close…err…49 inches and change. 6:00 scaled WOD
You’ll get it next time, man! You’re really close!
haha thanks. I think I can get it with fresh legs. The squats on wednesday may have cost me a few centimeters.
Did not have my shin guards today and truly thought there was no way I could PR. I thought wrong. Seriously, a pep talk always throws me over that courage obstacle, thank you JT…
Box Jump: 35″ (6/25 was 34.25″)
WOD: 8:45 65# cleans caught in the squat, ring dip final scale was the 30″ box to shoulder height rings. PERFECT finally found a good ring dip scale for massive volume to keep it challenging without Rxing. Thank you Nick.
Have a great weekend everyone!
Box Jump: 27.5, and then I got into a fight with the box. The box won.
WOD: 6:01, 55# PC, ring dips with heels on green box
Replace “law” with “box”
http://www.youtube.com/watch?v=16u0wwCfoJ4
Welcome to the club! Don’t worry, sutures heal nicely!
No box jumps for me.
Elizabeth MOD: 8:32 w/ 105# muscle clean
Better late than never…
BOX: 30″ PR <3
Tried for 30" with a 10# plateon top, no go. Next time!
WOD: Elizabeth 11:39
Full squat cleans @75#
Ring dips scaled with heels on green box
late to the game, but THANK YOU jt for the mobile-friendly website and zenplanner! small niceties.
BOX: 28.5″ PR
WOD: 8 min + change. scaled ring dips with heels on green box, power cleans @ 75#