Buck fox jumps


Another awesome day at CFS! I worked out with the 9:45 am athletes as Jeff coached.

150 double unders
100 weighted jumping lunges (45/33)
75 shoulder presses (45/33)
50 medicine ball cleans (20/14)
25 ring dips
25 toes to bar
50 American KB swings (52/35)
75 box jumps (24/20)
100 Abmat sit-ups
150 double unders

Pacing, folks, it’s all about pacing. As the box was crowded (14 athletes attended both sessions), I completed double unders in the lobby. My damn handle once again came off after I had completed a mere 47 reps. I quickly grabbed a spare jump rope and completed the remaining reps.

Why are 150 so much hard to complete than 100 double unders?

Weighted jumping lunges were miserable. I completed in reps of 10. I had to struggle to jump after the last rep or each set, but jump I did.

As I expected, 45# shoulder presses began to feel exceedingly heavy. I completed 15 the first set, and then completed as many as 10 and as few as 4 a set. I did not, however, push press or push jerk. My butt be squozen.

I completed med ball cleans in sets of 10 reps. While I did begin to feel winded, cleans presented little challenge.

I completed ring dips in sets of 10, 5, 5, & 5. I then forgot to move to toes to bar, and didn’t realize that I hadn’t completed when I had already completed 25 box jumps. Dammit.

KB swings were completed in sets of 10 reps, and I snatched and pressed all reps. That saved time.

I completed box jumps in sets of 25, rebounding off of the floor for all but a couple of reps. No missed box jumps, and that’s always a good thing. I then moved back to toes to bar.

Toes to bar were completed in reps of 10, 5, 5, 4, and 1. Whew.

Completing Abmat sit-ups after toes to bar was plain torture. I can usually easily complete 100 unbroken sit-ups, but today was only able to complete in sets of 25 reps. My abs burned, I tell you, burned.

I once again moved to the lobby and completed 150 double unders, managing to complete 75 unbroken at the start.

Time = 34:10

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