1 Feb 2010
February Challenge Check In: Max Broad Jump
then, a CrossFit Games 2008 workout:
5 rounds for time of:
5 deadlifts @ 60-70% of your max
10 burpees
Post your results from the workout to comments!
Videos of men's and women's heats of this workout.
February Challenge: Today is the only day to check in! Check out will be on the 25th and the 26th. Why broad jumps? Besides being a great measurement of general power and athleticism, the ability to jump over a big horizontal span is pretty useful in real life! How will you get better at jumping over the course of a month? We'll be doing plyometric training once a week to improve jumping and landing mechanics and improve agility. Focus on your Olympic lifting! Jumping and lifting are both about the explosive opening of the hips. At the Colorado Springs Olympic training center, weightlifters have greater average vertical jump than the volleyball team!
P.J. - kipping toes to bar:
Monday, February 1, 2010 at 5:00
Reader Comments (10)
6:13 = 6 reps 160lb. DL & 10 burpees x 5 rounds
Don't have a barbell here so I duct taped my 50# DB's to 30# DB's giving me (2) 80 lb. dumbells, then added an extra rep as it was only about 51% of max.
Broad jump: 105
Metcon (220lbs.): 7:27
I couldn't keep up with anyone tonight. You guys were awesome!
Mark, that is resourceful! Awesome.
Best broad jump was 107.5 inches, or for you folks who like the metric system 2.73 m.
4 rounds in 5:39 on my break week with 165 lbs. for deadlift.
7 deadhang pullups.
Giant salad with lots of spinach, almonds, cheddar, and bison for dinner.
Best broad jump was 117 in.
5 rounds of 220lbs (70%max) Deadlift.+ Burpees in 5:32
20 deadhang chinups
Homemade spinach, basil, and feta cheese pizza + protein shake post workout
Broad jump: 80.5"
Metcon: 7:29 (4 rounds with 115 lbs)
Max pull-ups: 6 pull-ups with the red band (improvement over past max of 9 reps with the blue band)
Broad jump: 84" - very fun challenge!
Met con - 5 rounds: 155lb deadlift x 5, 10 burpees: 7:48
Max reps pull-ups: 8 w/blue band - improvement over 9 with green
Day 1 of Paleo challenge - my goal is to be ready to make the most out of the Level one cert on March 6, 7
B: salmon, veggies; L: salmon, veggies; D: hamburger, spinach salad w/walnuts
One day down, 29 to go.
Broad jump: 93"
Back squat work sets: 135x4 140x4x2 135x4x2.
Alternated OHS with dumbbell bench, OHS: 98x2x5 (these crushed me), DBB: 35lbx5x5
Dinner: huge salad with flank steak. resisted dried mango. 29 days to go without dried mango.
Broad jump - 84"
Met con - 5 rounds: 95 lb (65%) deadlift x 5, 10 burpees: 7:39
Max reps pull-ups: 6 w/red band - improvement over 12 with blue
Posting late, but my weigh in for the week had me at 178.5