WOD / BLOG 7-12-13

12 Jul

Friday July, 12 2013



Box Hop (Bounding)

Box Jumps have long been a staple at PHIT, though unlike the current trend of overusing high rep Box Jumps we have generally favored lower rep Box Jumps and using them more for power development rather than metabolic conditioning. On occasion we do program them at a higher repetition scheme to challenge or test our training.

While our approach to programming Box Jumps has eliminated virtually all Box Jump related injuries and allowed us to use them as an effective conditioning tool, one injury remains a remedial concern, the dreaded scrapping of one’s shins on the edge of the box, or as I call it, “donating your DNA to our gym”. While we appreciate your giving spirit, we prefer you keep your DNA to yourself and that your skin remain intact. Not that this is a regular occurrence, or happens every time we do the movement, yet we have more than one member of CrossFit PHIT with a permanent reminder of their biffed Box Jump tattooed on their shin and that’s one too many.

Fortunately, this injury is nearly 100% preventable and to help eliminate it from happening again, I’ve put together what I consider to be the top reasons why failed reps happen when doing Box Jumps and the remedy to keep them from happening to you. This list assumes you have been properly trained in the basic Box Jump techniques.

1. Lack of mindfulness – as you fatigue during a session or get caught up in the moment of trying to work faster during a workout, your mindfulness suffers and you simply do not pay attention to your actions and your movements, as a result, your accuracy begins to suffer. With Box Jumps, accuracy is crucial. You know you are not being mindful when you are surprised by your miss; it catches you off guard. When you are lucky, you recover the jump without injury and simply get a serious wake up call. Remedy: Be present and focused at all times and be extra focused the deeper you are in the workout. Be aware of where and how you are landing on the box as well as when you are on the ground. Perform every rep with optimal form and mindfulness. A common cue we like to use is “jump into the box”, this will help to elevate you just enough to allow a bit more clearance.

2. Ego – this relates to those who normally have the capacity to easily land on top of the box in a safe manner, yet due to fatigue, they no longer have the capacity (mental or physical) to safely land on top, yet they continue to push. A failed rep while doing a barbell Clean means you drop the bar and walk away with your ego a little bruised. A failed rep on a Box Jump means you lose some skin or possibly end up with stitches. Some sure signs that you are an accident waiting to happen are when you get sloppy in your landings, you are not hitting the box properly on each rep, your legs are feeling heavy or shaky, and you are rushing into the next rep without solid form. If you are starting to look like a drunkard staggering around Stephans lounge at 2 in the morning, it’s time to regroup and think about what you are doing. Remedy: Don’t be a hero! Slow down your pace and even take a short rest to ensure you still have the capacity to safely continue with the movement. Be honest and if the answer is “no”, then scale down to a lower height, perform Box Step Ups or do an alternative movement such as Jump Squats or Tuck Jumps. These movements have a similar training effect as Box Jumps and suck just as much yet there is no risk of a failed rep.

3. Striving – if you know that doing a Box Jump at the suggested height is near your physical or mental limit, it makes no sense to do them at that height during a workout, especially during a circuit style session or “MetCon”. Striving and ego go hand in hand. I often see this when people “think” they need to do Box Jumps at the suggested height because… well, because they think they should or are supposed to. Remember, anything written on the white board is a “suggestion”, not a “requirement” or a standard and that you should never compare yourself to the ability of others. If you know the suggested box height is already challenging for your, scale it! Scaling isn’t a reflection on you as a person; it is a reflection on your ability in the moment. Anyone who has success and longevity in training scales! Remedy: Know your ability and train within your ability – only add more intensity when your skill, technique, and confidence are ready. Scale the workout when it’s appropriate to do so. If you are not sure, ask your coach! Again, Box Step Ups, Jump Squats or Tuck Jumps may be the best option for you.
4. Fear – if you lack the confidence to effectively perform a Box Jump at the suggested height… wait for it… DON’T DO THEM!! Hey, I’m all for helping people overcome their fear of Box Jumps, which is often just a mental obstacle, and once that obstacle is cleared they feel empowered and excited. I love giving high fives to those who overcome a mental block with Box Jumps, yet if you have any sense of fear during a workout, you should not be doing the movement. Wait until you are confident in your ability before you do Box Jumps within the context of a workout. Remedy: As above, do Box Step Ups, Jump Squats or Tuck Jumps, yet do them mindfully and accurately as you would with a Box Jump. Practice makes permanent! Then, get with your coach and let them guide you through your fear rather than forcing anything.

20 Min


Deadlift RX= 315/225,
Box Hop RX= 30/24

7 Min Ladder Climb

Athlete will perform:

1-DL, 1-BH, 1-Burpee
2-DL, 2-BH, 2-Burpee
3-DL, 3-BH, 3-Burpee……And so on…
To accomplish as many rounds as possible in 7 Min.

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