Thursday, July 22, 2010

Burpee Box Jumps?

Burpee Box Jumps...what kind of evil hybrid nonsense is this to be throwing at a person at 5 am? Take my two least favorite elements of CrossFit and combine them, and there you have it. The only thing that could make this worse would be if they were wallball-burpee-box jumps. (Which I sincerely hope is logistically impossible.) Actually the burpee box jumps were not that bad...they just sound bad.

WOD:

As many rounds as possible in 12 minutes of:

3 Power cleans (Men 185 lbs, Women 115 lbs)
6 Burpee box jumps (Men 24 ” box, Women 20″ box)
12 Kettlebell swings (Men 70 lb kettlebell, Women 45 lb kettlebell)

My rounds: 4 + 3 power cleans
(scaled to 105 on power cleans)

OK, I hate it that I scaled down on this. It was just a 10 lb difference. But when we went to try one rep just before the WOD started, I failed on the rep. And as Breck pointed out...if it's hard now, it's gonna be harder in a few minutes. So, I scaled down. I did get in a great workout, and pushed as hard and fast as I could go. So, mission accomplished. Next time, I do Rx weight. No scaling back!!!!

Strength component today was Power Cleans and (yay) I hit a new 1 rep PR! (And a good reason why I shouldn't have scaled. Ah, live & learn.)

5@ 75
3 @ 85
2 @ 105
1 @ 115
1 @ 120
1 @ 125 (PR!)


4 comments:

  1. Great work today! 125Cleans are HUGE! Don't worry about scaling...some of us would have to scale to 85 or 90.

    PS--Thanks for all the comments and encouragment...its hard not to think about the "could be's" out there if I was still with my box, but just getting out there and doing something is just as important!

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  2. Actually, you scaled correctly. You wouldn't want something 10 lbs shy of your max to be used in a metcon workout. That completely takes away the intensity aspect of the routine and turns it into a strength exercise with lost of resting.

    I am going to invent the wall ball/burpee/box-jump/pull-up. You start standing with a medicine ball in your hand. You throw it up as high as you can, and then whilst it is airborne you drop and do a burpee and when you're coming up, you do a box jump and then go right into a jumping pull-up from the top of the box. Then you jump back down onto the floor in just enough time to catch the wall ball. I'll send a video to your coach when I've perfected them.

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  3. @ Dave - You are killing me! Thanks for the good laugh though. Awesome mental image there. :)

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  4. That's a great # on power cleans for your body weight. Nice work! And I agree with Erin, metcons shouldn't be done at 90% of your 1RM, it's always necessary to scale load to up the intensity.

    If you think burpee box jumps are bad, check out this "burpee w/ back flip" video. Talk about gymnastics!
    http://www.youtube.com/watch?v=PAqpc4X0Pvo

    I must admit I have never done a burpee box jump -- my big concern is hitting my head on the box on my down to the ground! heh

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