1RM Courage

Many of you know you can jump to a certain height box.  The only thing that prevents you from choosing a taller box in a workout is fear.  Working on a max height box jump is an opportunity to develop confidence in your leaping ability.  You probably can’t string box jumps together at the higher height, but you’ve got to walk before you can sprint.  Once you prove to yourself that you can fly even higher than you previously thought possible, going after the bigger box becomes a choice of speed versus strength, just like adding or subtracting weight from your barbell.  Practice your courage Tuesday, we can work on rebounding later.

“Once a player shows a skill, he owns it”

-Ron Shandler

March 15, 2011

Strength:
Max Height Box Jump

WOD:
50 Sit-ups
5 Wall Ball (20#/14#)
40 Sit-ups
10 Wall Ball
30 Sit-ups
15 Wall Ball
20 Sit-ups
20 Wall Ball
10 Sit-ups
25 Wall Ball

Announcements

We’ve been nominated!  Again! Help defend our title.  Vote for CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and select CrossFit Fenway (once a day per e-mail address).  Be sure to complete the survey by hitting the submit vote button, followed by the skip to finish button, entering your name and e-mail address, and then hitting vote now, otherwise your vote won’t count.

The 2011 CrossFit Games season begins March 15th! CrossFit Fenway, CrossFit Southie, and CrossFit New England will be taking turns hosting The Open events. The workouts will be held at 1pm on Saturdays starting on March 19th.  We are expecting to have over 100 athletes competing every weekend (register to compete here).  Scaling will not be allowed.  Certified Level 1 athletes will be asked to judge as well as compete.  If you are a Level 1 Coach but don’t plan on competing we could use your help judging, as well as the assistance of any other willing volunteers to keep each event running as smoothly as possible.  Please e-mail Eric if you need further information about competing, judging, or volunteering.

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

9 thoughts on “1RM Courage”

  1. max height: 33″ – didn’t quite make it on one of my last attempts and that definitely psyched me out from going any higher

    wod: 10:14 with 10# ball

  2. No max height box jumps for me. But I rowed in the warm-up for the first time in almost six weeks!

    WOD: 9:47, subbed hang squat snatches with 15# barbell for wall balls

  3. MHBJ: 38″ – About 7″ off my PR. I’m coming off a long rest and being sick, so I’ll take it.

    WOD: 12:28 rx – Last 2 rds of Wall Balls were killer. No pain in the shoulder, though. One more motion I can add back into the mix. Hopefully I’ll be able to snatch, jerk, and hand stand push up within the month.

  4. Travel Wod:
    2k Row – 7:03

    I look forward to Friday when I will return for a few days. I will kiss the ground at Fenway.

  5. Max height box jump – 33.5″ (a 1.5″ PR)
    WOD: 12:23 Rx – I kindof, sortof enjoyed this one. Finally getting my wall balls down. Accuracy still a bit of an issue.

    Look out world. This was my 3rd Rx workout in a row!’

    And big ups to Dennis for doing the WOD with a 30# ball. Totally badass.

  6. 35 ” – first time and hella intimidating once the brain got involved

    9:51 WOD- wall balls still felt sh*#ty , but I think better than two months ago!

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