not hitting like. glad you’re ok. could be worse.
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I feel like there is a “cutting” joke in there somewhere!
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And this is why I dont do them. LOL
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I’ve done that too many times. It hurts as bad as it looks. I’m a wimp now and only jump on the soft boxes these days:
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Explosive box jumps and fatigue during circuits… how’s the form as fatigue sets in?
(old-ish man rant coming…) I recall watching a young PT putting a client thru similar, the client was in no shape to be doing jumps in any case and her knees were wobbling and caving on each landing… having done my acl it filled me with fear and I actually went up and told the PT off…
Now of course you’re a well-conditioned beast, but still it’s something to keep in mind mate, keep the long game in the back of the mind! JW (iirc) only recommends explosive work like this in limited volumes at front end to prime the body? My 2c and all that jazz…
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I know Wenlder doesn’t like box jumps as part of conditioning, so I never did them that way…until I started Crossfit. The difference, though, is the height of the jump. With shorter sets (no more than 8), the prescribed height is 30". These are the type I’d do as part of 531. But for higher reps as part of a WOD, the box height is only 24" for men. (And, like I said above, using soft boxes is a must for high reps on these).
IMO, box-jump-overs (as shown below) work the best when using them as part of a WOD or conditioning circuit.
Or we often do burpee box jump overs, which I oddly like (shown here laterally, but often box-facing is prescribed):
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5x5/3/1 Anchor - c25w2d4
Wednesday - 31 May 2023
Workout: Easy conditioning, 0515-0615 (60 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
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It is a shallow life that leaves no scars. Carry on, sir.
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We have a saying that goes “Narben zeichnen den Charakter” - scars draw(/ outline) the charakter.
Which I quite like.
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@hillbillyk, @Koestrizer - Words to live (and die) by!
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5x5/3/1 Anchor - c25w2d4
Wednesday - 31 May 2023
Workout: Calves, triceps, & hard conditioning, 1625-1740 (75 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Standing CR - BW - 50, 50, 50
b) Underhand straight-bar pushdown - 30 lbs - 25, 25, 25
Jump rope - 300+ reps
Hill sprints - 8x110 m
Time: 21:52
WTF!?! Whose idea was that! (I’m looking at you, @simo74.)
We had the driveway sealed yesterday, so my typical run of The Last Castle wasn’t happening. Rather than just shift things around, I figured: “Hill sprints! Yeah, let’s try that for hard conditioning today.” And man, oh man: That was a BAD idea.
I wanted 10 rounds, but was dead by round 6 or so, figured I’d push as hard as I could, and just fell flat (metaphorically speaking) on round 8, so I called it there.
But I did 'em, they were hard, and they’re gonna whip me into shape like nothing else.
I’ll be honest: I have no idea how they develop your calves (Yep, I’m lookin’ at you again, @simo74!) because I kinda felt them everywhere but my calves, but I’m no runner—never have been, never will be—so I’m gonna take his word for it!
Oh, and for the record: The distance tool on Google Maps says my hill is about 140 m from my start to my finish, so I’m going with 110 m to be sure. It’s not super-important, and that’s certainly close enough for my purposes…
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Mate you definitely don’t do things in halves. 8 repeats at over 100m per run is a serious workout. You may not feel it in the calves but over time they will respond. They are a stubborn muscle that love volume.
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Absolutely top notch reference lol, I laughed pretty hard
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Oof, the same thing happened to me a little over two years ago. Except my “box” was a cement block. I remember slicing my shin so badly that I saw my bone and needed to get a few stitches for the first time in my life. Your gash looks like it spans more of your leg than mine did, so hopefully your right leg still works.
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Wow—that’s hard core!
Luckily I’m fine. It definitely looks worse than it feels, at least now, anyway!
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5x5/3/1 Anchor - c25w2d5
Thursday - 01 June 2023
Workout: No training
No, no training. But first…
Wasn’t really hungry after those sprints last night—I figured I’d be hungry after resting a bit, but my appetite didn’t return for quite awhile. But when it did… Oh man, did I eat! Good stuff, too, and lots and lots of it.
Went to bed feeling pretty good, but woke up about 0200 to use the bathroom, and I was super-dizzy. Some nights I’m disoriented coming out of a deep sleep or whatever, so that’s not too strange. But this was like room-spinning dizzy. Felt just awful… No worries, still have about 2.5 hours left to sleep, will be all good. Woke up again at 0330, not sure why, but even laying there in bed, the room was spinning. Hm; that’s not good. But yeah, no worries, still have about an hour to sleep it off.
Alarm wakes me up about 0430, sit up to get out of bed, room is just spinning, spinning, spinning. Uh-oh. Definitely not cool. Stumble downstairs, turn on the lights, and flop on the couch. Next thing I know, it’s 0530 and I’m clammy. Couch wasn’t comfortable anymore, and at that point I knew I wasn’t deadlifting, so I stumbled back upstairs, hit the bed, and slept until 0715. Kids were up and getting ready for school, so I figured: “Third time’s the charm.” But nope! Made it downstairs, flopped on the couch again, slept until noon. I don’t even remember them leaving for school, and apparently my wife tried to wake me before she headed out for some morning errands but I just wasn’t moving…
So it’s now early afternoon, and I move back upstairs to the bed, and fell asleep—AGAIN—until 1530. Kids are already home from school at this point, and though the dizziness is still there, it’s not as bad as it had been. But the caffeine-headache? Yeah, that was raging. Just awful… Two cups of black coffee later, and things are starting to turn a corner. Of course, it’s 1700 by this point, nearly 24 hours since my last workout, and I’ve been sleeping for most of it.
Anyway, I have no idea what hit me, but as much as I whine around about being tired, I don’t really sleep like that unless I’m fighting something off. So, no training today—my body is saying “Rest!”, so rest I will.
The day off obviously throws a wrench in my plans, and I’m not sure how I’ll handle the rest of the week just yet, but for now I’m just glad to be upright, not super-dizzy, and coherent enough to type this out. (I hope, anyway! Haha.)
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Totally understand you not training today, this is a good decision. Although that has to be the worst case of runners flu I have ever heard about.
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Is that a thing? I mean, I’ve felt awful after hard conditioning work from time to time—“prowler flu” and whatnot—but that’s usually right after the workout and pretty short-lived. This seems somehow different…
I remember my son asking me if my running up the hill yesterday was the root cause, but I didn’t think it was.
But maybe my 10-year old has more insight than me!
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I was being a little sarcastic (what No me never!) There is a thing called runners flu but tends to be in reference to how people feel after running a marathon. I guess it is still possible that going from 0 to 8 hill repeats could have a similar effect, but highly unlikely. More likely fighting a virus or you ate / drank something. Did your wife give you any odd tasting beverages the night before ??
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