WOD for Wednesday (WATCH THE VIDEO. IT’S 2 MINUTES LONG!)
February 11, 2015Athletes, first and foremost, hats off to some very good efforts on interval tuesday. 2-9-15 was one of the few days where almost everyone seemed spent at most of the interval’s end. A handfull of guys are breaking into the 50+ calorie range which is excellent. Zack and Glen leading the field at 57. Kristen F hit 40 and Vilija and Andrea both were at 38. But numbers aside, most everyone really worked to their threshold today, which is very cool to see.
Wednesday’s front burner concern is the BOX JUMP. Please watch this 2 minute video. Not the demonstration athlete’s HAND POSITION AT THE MOMENT OF CONTACT WITH THE FLOOR. They are slightly behind the hips, allowing him to immediately “punch” the sky and rebound back up to the box. This is crucial to fast rebound cycling the box jump. We will discuss. On another note, the lecturing athlete recommends keeping the box surface in your periphery but not focusing on it. Here I disagree. Look at where your feet are going, just don’t drop your chin to do so.
Box Jump video HERE
10 minutes Box jump Cycling demo/explanation.
8 minutes–emom–8 box jumps for time. (less than the volumes posted on monday)
Then AMRAP in 20
4 c2b pullups, 8 crossover pushups, 12 box jumps
Never thought stepping down required more work than jumping down. A good informative video
by larrykeith67 February 11, 2015 at 9:54 AM419 rx
by Greg Barber February 11, 2015 at 8:16 PM398 RX
by larrykeith67 February 11, 2015 at 9:00 PM340 with regular pullups. I guess I need to figure out whether or not I can even do a c2b pullup.
by Susan February 11, 2015 at 10:13 PM404rx
by Jeff Kapusta February 11, 2015 at 10:44 PM11 rounds + 6 crossover = 274 rx
by Jacqui February 12, 2015 at 12:46 AMstill can’t consistently cycle 4 reps, but slowly getting more comfortable with c2b
148 in 10 minutes Rx
by Jade February 12, 2015 at 1:33 AMI didn’t get carded buying my litter ticket!!!
by Bob February 12, 2015 at 8:32 AMLottery
by Bob February 12, 2015 at 8:32 AMWhat the hell was that? He really didn’t think I was 18?!?
by Jade February 12, 2015 at 8:39 AMDiet contest is working for you.
by Bob February 12, 2015 at 9:20 AMVote for Jade 🙂
by Jade February 12, 2015 at 11:07 AM337 RX, 14 rounds, plus 1 pull-up…I just don’t get it. I never stopped moving…frustrating…gotta get ALOT faster I guess.
by Marcos February 12, 2015 at 4:04 AM300rx
Back from the dead after 2+ weeks of infant-induced insomnia. This sucked about as badly as I expected.
by Geoff February 12, 2015 at 8:19 AM316 RX
by Bob February 12, 2015 at 8:29 AM386rx
by Clark February 12, 2015 at 9:50 AMAndrea
by deleted February 12, 2015 at 9:57 AM11rounds +4
Well, I committed to trying c2b. Kept working through it til round 6 or 7 when the reverse grip seemed to work best of all the bad. Oh well, another thing to work on
268 black band
by Christy February 12, 2015 at 10:02 AM