Thursday, 21 July 2011: Never Travel Without a Jumprope

A jumprope is relatively cheap and travels well, so there's no excuse for throwing one in your bag whenever you travel. Annie is one of my go-to WODs whenever I'm traveling and is a great way to work on double unders. So spend the $15, get yourself a jumprope and start tackling those double unders.

This morning I checked out Crossfit Omaha. Very nice facility and great staff. Unfortunately, Thursdays are their "Rest Days" so most athletes worked on weaknesses. I decided to try one of their WODs from the previous three days. Since I'm working on cycling box jumps faster and getting better at going overhead, I did their box jump, push press WOD.

WOD
2min AMRAP x 4 Rounds
5 Box Jumps, 20"
5 Push Press, 74#
1min Rest

Amanda (Crossfit Omaha coach) said that the average was 5 rounds for each set...something to shoot for.

RESULTS
1: 6 rounds
2: 5 rounds + 4 box jumps
3: 5 rounds + 1 box jump
4: 5 rounds

The first round felt good, but I started feeling the fatigue in the legs. This week has really hammered my legs: VO2 Max on Tuesday, 800m runs on Wednesday, and box jumps today. Thank goodness I'm taking rest days for the next few days. Round one and two I just pushed. Round three and four I focused on form and efficiency of movement. I tried to make each movement the most efficient. Remember, smooth is fast.