Mostly Strength

We’ve had primarily higher rep, lower weight, form days working on the deadlift over the past few weeks.  Wednesday we’re going to set you loose going for a very heavy single, or one rep max, as you all maintain damn near perfect form.  It’s one of the simplest things to do, pick something up off the ground, but doing it incorrectly is one of the fastest ways to get yourself all jacked up.

We’ve also had requests for some conditioning to accompany the strength days, so what is now a mostly strength Wednesday will have a little something at the end.  AMRAP box jumps.

CFF_040510-2125April 28th, 2010

Strength: Deadlift 5-5-3-3-1-1-1

WOD: 3 rounds of:
2 minutes max rep box jumps (24″/20″)
1 minute rest

The Sox are wrapping up their series with the Jays, so we’ve still got parking Wednesday.  Jon Lester gets the call for the series finale, coming off 5 2/3 innings of shutout ball against the Orioles, here’s hoping he can do the same to these birds.

16 thoughts on “Mostly Strength”

  1. DL: 140kg
    WOD: 91 (24″)

    Happy Birtday JT! Justin, hope the back heals up quick! I’ve had pretty good luck at Boston Bodyworker when my back/neck was giving me problems.

  2. 73kg deadlift PR! 🙂
    WOD: 81…and a dent in my shin like a can of tuna! lol

    Happy Birthday JT!! Enjoy that sweet baloon with baloons all over!!

  3. We were talking a little bit about box jumping strategy this morning, and I thought I’d post some of my tricks (for what they’re worth).

    1) Find a pace you can maintain and stick with it. CrossFit exercise have a tendency to trick you into going really hard until you completely blow up and have to take a break. I think this is a big mistake. You probably wouldn’t stop and take a break in a 2-minute running race, so you shouldn’t stop and take a break in a 2-minute box jump set. Same for burpees and other mostly aerobic exercises. If you have to stop sand rest, then you were going too hard. You need to go at a pace you can maintain for the full duration of the exercise. Even if that pace feels slow (it usually does) it’s still better than stopping.

    2) Count your breaths. It’s hard to judge your pace with box jumps. It seems sometimes like you go hard for 4 jumps and the, boom, suddenly you’ve got a heart rate of 185 and you can’t see straight. So here’s what I do: count the number of breaths your take between jumps. So, I might try to hold a pace where I take two breaths between jumps. Jump up, jump down, breath 1, breath 2, jump up, jump down, breath 1, breath 2… If you can’t maintain that, then dial it back to 3 or 4 or 5 or 6 breaths between jumps. However many breaths you need in order to keep moving without stopping. Don’t stop! (It doesn’t count if you take, like 15 breaths for just this one jump. That’s a rest stop and you know it.) If you feel good at that pace, then dial it up a little. You can alternate 1-breath jump, 2-breaths jump to get a kind of in-between tempo. The point is, though, to find a pace you can maintain without needing to stop.

    3) Don’t jump so high. You don’t really need to jump all the way on top of the box. You can jump just a little bit and whip your feet up onto the box. The less you jump the lower you’re going to keep your heart rate.

    4) Stand up on the box kind of slow. If you don’t jump too high (see #3) then you’ll land on the box in kind of a squat. The fastest way to do box jumps it to jump off the box as you stand up from the squat, but I only get to do that a very limited number of times before my heart blows up. Instead, I stand up relatively slowly and hop down. This gives you a extra breath or two on top, which can make a real difference. Just as importantly, it helps you slow down the pace without stopping, so your heart rate stays under control but you don’t lose momentum.

    5) Tell yourself you can rest on top of the box. When you’re standing at the bottom and you’re not sure if you have the energy for a jump, say to yourself “I’ll rest a little when I get to the top” and then go for it. Once you’ve stood up on top you can decide whether or not you still want the rest. (Maybe I’m a sucker, but this really works for me.)

    6) Don’t take a stutter hop. There’s a temptation, especially when you’re tired, to take a mini-hop before jumping up to the box. Don’t do it. It’s purely psychological. It wastes time and energy, and it doesn’t actually help your jump. If you catch yourself stutter hopping, then focus on committing to one good jump at a time instead. If you’re focused then I promise you’ll make the jump.

    7) Find a pace you can maintain and stick with it. I really can’t emphasize this enough. In addition to being faster (on average) then sprinting and stopping, it’s better for your psyche. Every time you have to stop and take a break it’s a small defeat. It’s “I can’t” winning out in your head over “I can”. That sucks. It makes you feel bad. On the other hand, if you’re maintaining a pace then you get to fight with yourself over going faster “I’ve got this one. Alright, one more. That’s it. I’ve got it.” It feels a lot better.

  4. 160kg DeadLift, not even close to PR (171.5)
    187 on Box Jumps… (65, 65, 57)

    HUGE THANKS to Jon Shea for the advice, def helped tremendously!!!

  5. Thank you everyone for the birthday wishes! Especial thanks to Eric for the Balloon (covered in Balloons, very meta) and to Stacey, Eric, and company for the Pink Workout Shirt. Finally!

    Oh, 135kg PR at 5:30am. I’m pretty sure I woulda smashed it even bigger, later in the day when I was awake. Box jumps: not so smashing 104.

    Eric: 187? That’s unpossible! Great numbers!

    (And yes, Nick beat me on both parts of the WOD. *sigh*)

    1. *pbbbbbth* I love you, JT! Sorry for my excitement 😉 I wasn’t excited because I beat you, but because you’re one of the bars I set for myself – “I wanna get hella strong!” “How strong is hella strong?” “Ummmm… JT’s hella strong!”

      Sorta like having to pre-define a buttload, so you know when you’ve got a buttload of cash. Which brings me to one of my favorite quotes: “I wanna make a buttload of money.” “How much is a buttload?” “Well, not to brag or nothin’, but I fit five bucks up there once, and I bet I could fit a whole lot more. So like a thousand dollars.”

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