A few weeks ago, I posted four goals to chip away at for the next few months. I’ve done a really good job at doing pull ups at least twice a week. Lifting heavy four times a week hasn’t exactly happened yet, but I will be starting that in January. I have been mostly consistent with doing yoga once a week. My last goal was to be able to jump off from the 20″ box after jumping on it, as opposed to stepping down after the jump. On Monday, I finally did it!
Not only did I jump off the 20″ box for 80% of the WOD, but I also was able to spring off the ground really quickly and get back on top of the box (resting at the top of the box, rather than resting with your feet on the floor, is more efficient.)
Monday was very heavy on leg work. After the warm-up, Kurt made our small class of three do two minutes of max air squats. I was able to do 80 squats in two minutes (my quads were on fire!). Kyle did 93 squats, and Tony and I tied at 80. Since Tony and I finished in “last”, we had to do ten burpees as a penalty. Oh well, more cardio, right?
For the strength portion of class, I worked my way up to 85 pounds in my last set of eight reps for back squats. For some reason, my back squat feels very weak. I’ll have to work on that going forward. This WOD was fun though. I was super excited about my box jump success. I used 45 pounds for front squats, and modified toes to bars by doing leg raises with a toe tap on the floor. The workout took me 13:50. Cardio killer, for sure.
I had another awesome workout on Tuesday. EMOM! My favorite. Wall Balls! Not my favorite.
Yes, you read that right. 150 wall balls! Every even minute is three power cleans (I used 65 pounds) and 10 body weight walking lunges. Every odd minute is 15 wall balls. Every minute on the minute workouts (EMOMs) are always very hard. For the first eight minutes or so, I felt awesome. Then half way through the workout became so hard! That’s why I like EMOMs though. This style of working out pushes me.
Despite the fact that I dislike wall balls, I made really great progress with them yesterday. I used a 10 pound ball, and for the first two rounds of wall balls I did all 15 reps unbroken. I felt much better with the move, and have confidence that soon I’ll move up to the 14 pound prescribed ball for women. The cleans felt good as well.
Overall, I am very excited about my progress with box jumps and wall balls. I know my legs are getting much stronger. Now, I am off to Israel today for the next ten days! I will workout on this trip (for part of it), and am excited to share how to workout while traveling once I get back.
Glad you had a nice trip.