CF West rockstar Leah L has been on a tear recently. She has lost 10 pounds in the last month alone, while keeping her prodigious strength, and has been doing some special programming to combat her weaknesses. Chief among those weaknesses is running, box jumping, and shoulder mobility. She is also blogging again on her site Ora et Labora (taken from Virgil’s Aeneid, which makes me very happy). Her box jump work is centering around progressively heavier and higher weighted, with a dumbbell in each hand, box jumps. Here is an excerpt from a recent blog post wherein she writes about box jumps, fear, and progress. As with everything Leah writes, it is worth a read. Thanks Leah.
Weighted Box Jumps 5×2
16 inch box
It was really hard to get that first jump with the 30#…If you don’t know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
“I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?”
And in fact I KNOW things like this-
“I can jump, even if it’s not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12″ box, then I jumped on the box and stepped down, then I stepped onto the 16″ box, and so on and so on.
I can jump on the 20″ box in a wod, even if I don’t like to.
And now I can jump on the 16′ box with 30# in each hand too.”
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
Please post thoughts to Comments.
Schedule Change Reminder: Monday, July 4th, classes are 9am and 12pm only.
Summer Sports Series: Fresh from mountain biking fun, the CFWSC Summer Sports Series continues next Sunday, July 10th, with surf and beach day at Manresa Beach. Details are at the gym and will be posted this week.
CF West member and alpinist Patrick C is currently sitting at 17,000 feet on Denali in Alaska waiting for the right window to summit. We are all pulling for you, Patrick. Good luck.
Hang Squat Snatch
8 Heavy Singles
AMRAP in 10 minutes:
3 Muscle Ups
60yd Prowler push 180/140#