03-29-11: Couplets and running

CrossFit Garden City WoD for March 18, 2011
Warmup:
3 sets of

• 10 Overhead Squats
• 2 min Double Under Practice

Practice:
Review and warmup Push Press and Sumo Deadlift High Pull
Determine appropriate weight for workout
Training:

• AMRAP in 5 minutes:
  
  • 5 Push Presses (95#)
  • 5 Pullups
• Rest 5 minutes
• AMRAP in 5 minutes:
  
  • 5 SDHP (95#)
  • 5 Pushups
• Rest 5 minutes
• Run 800 meters as fast as possible

Notes:
Scale weight for Push Press and SDHP to keep technique solid and output HIGH.
Stay active during 5 minute rest periods (walk around, stretch, practice something, etc.)

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The push press. Dip. Drive!

The Sumo Deadlift High Pull. Done correctly, the arms are barely used. Its all in the violent hip opening driving the bar up. The arms are basically CATCHING the bar before it hits you in the chin. Done correctly...

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I'm honestly glad that it sucks to work out after going on a three or four day cupcake bender. (In my defense, my little girl turned three, and there were several discreet occasions that, if they didn't *demand* cupcakes, certainly suggested VERY strongly that cupcakes should be ingested.)  No, they weren't Paleo cupcakes. No, they were NOT Zone approved.  They were the awesome kind, with frosting and everything. The kind that goes straight to my ass and gut. The kind that you can feel when you start jumping rope for the first time in about a week. The kind you can feel almost instantly when you hit the treadmill at a dead run. The good kind of cupcake, which also means the evil kind. The only kind.

For the warm-up, I did the first two rounds of overhead squats using the jump-rope (also working on shoulder dislocates with it), and the final round with the barbell. Double-unders are starting to come along. I was trying to work in different patterns of single-bounce/double-under combinations, just trying to master the ability to go back and forth, as well as really hammering down double-under technique. Going slow then fast and back hopefully keeps me from going too fast. Either way, I got a couple of good links (11 during the 2nd set), and several 5s and 6s. Progress!

I did the Burgener warm-up twice before practicing the push press and sumo deadlift high pull (SDLHP), and decided to stick with the prescribed weight of 95#. Heavy, but not unmanageable for either lift. Push presses felt good for the first few sets, while pull-ups fell apart pretty quickly. By the third round, I had scaled the movement to jumping chest-to-bar pull-ups. It's always interesting to watch time speed up as you fatigue, and what seemed like an infinitely long 5 minutes when your lungs start burning has suddenly started racing by as you struggle to complete just one more set.

95# Push-Press/Pull-Up Couplet: 60 reps

Knowing that push-ups are a bit more in my wheelhouse than pull-ups, I had grand plans for the second couplet. While the 5 minute rest was just long enough to get a bit boring (I want to go NOW!), it was also just short enough to NOT let me completely recover. Yeah, I know, recovery should be measured in seconds, NOT minutes. Hopefully soon. Not yet, however. About halfway through the 3rd round of the second couplet, I knew I was in trouble. I was shooting for 90 reps (optimistically) and 80 more realistically.  As it turned out, I felt proud to grind out 72 reps. By about rep 50, I just wanted to lie on my back and look up at the narrow strip of sky visible through the glass roof. I fought that urge and continued slogging through... and now had only the same too long/too short 5 minutes to prep for the 800m run.

95# SDLHP/Push-Up Couplet: 72 reps

I started the treadmill at 10mph, hoping to be able to run the entire distance. However, my lungs fairly well exploded about halfway through. I found this interesting, since most of the distances I've run lately have been 400m. It turns out the body really IS very good at adapting at what you throw at it, and moving to an 800m distance clearly knocked the bloody hell out of me. After taking a few seconds to recover, I dropped the speed to 7.6 mph, a loping jog I can easily maintain. Easily. OK, I have an ok chance of NOT bonking "running" at that speed. It ain't fast, but it gets me where I'm going.

800m run: 3:05

11-02-09: Sumo Deadlift High Pull - Hang Power Clean - Knee to Elbow MetCon

CrossFit Garden City WoD for January 27, 2011
Warmup:
Burgener WU

Skill:
20 mins of goal/skill practice

• Jump rope
• Ring work

Conditioning: 4 rounds for time:

• 250 meter row 20 Sumo Deadlift High-Pulls 75#
• 10 Hang Power Snatch Clean 75#
• 15 KTE's

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Sumo Deadlift High-Pull. These start to suck very quickly. Done correctly, its the opening of the knee and hips that fire the bar off the ground, and the arms mostly serve to keep the bar from smashing into your mouth. Several reps in, it becomes much harder to keep that happening when your lungs are full of razor-wire. (CrossFit Central Runtex)

Nicole Carroll demonstrating the three main positions in the hang power snatch: 1) the slight closing of the hip that drops the weight down a bit, but which allows 2) the aggressive opening of the hip, driving the bar up, as well as a huge shrug to keep it moving, allowing 3) the catch in the rack position. The partial squat on the catch is optional, but increasingly necessary as the weights get heavier. (Team CrossFit Academy)

Yeah, they look fun. Until you realize the grip requirements, and that you've already done a crap-ton of work before you get here. Yeah. Fun. (CrossFit Santa Cruz Central)

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Started out with the Burgener Warm-Up, followed by @20 minutes (untimed) of alternating bouts of jump-rope and ring work. Knocked out a set of 7 dips, a new PR by 2. Did some more work on my false grip, as well as pull-up progression work. Had some very good speed on my single bounces and running steps on the jump-rope, but couldn't seem to get much past 20 jumps before getting snarled up. I'm working on both shortening the rope AND keeping my hands more to the side (rather than out front), to address issues I've been seeing in the rope path, so its probably just those things coming into play. I also played with some lat pull-ups, where from a full dead-hang position you engage the lats, pulling the body up only by a few inches, but the arm/torso angle actually closes a bit. (This was _stupid_ to do before a workout involving 60 knee-to-elbows, btw. Very bad workout design on my part...)

Since our ONE rowing machine is currently out of commission, I had to substitute SDLHPs for the rowing, which is a fairly standard sub. However, since we only have one straight bar, whatever I was going to be using the for the snatches (reading really IS FUNdamental. I just screwed up and didn't read/comprehend what the workout actually called for. Sillyness abounded today, apparently.) cleans was also going to be on the SDLHPs. I decided 75# would make an ok compromise, which ended up being more or less true.

This workout was amazingly awful almost from the get-go. Put simply, I wanted to quit before the end of the first round, and with students waiting to do their "squats" on the Smith machine (which I was using for the K2Es), I had ample opportunity and excuse. I took neither and finished the workout for the full 4 rounds. I was fighting back that bastard Pukie for most of the final two rounds, but still...


Total Time: 20:10

11-01-24: Sumo Deadlifts and a 2K row

CrossFit Garden City WoD for Wednesday January 19th, 2011

Warm-Up:

• Jump rope
• Ring dips

Strength:

Sumo Deadlift
5-4-3-2-1-1-1
Find a new 1 rep max

Conditioning (Benchmark):2000 meter row

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Sumo deadlift in action. Wide stance, arms/hands inside of legs, lower back arched. Then, stand up. Kudos to a body building site, which are usually notorious for their over-reliance on machine assisted exercises, for both demonstrating and espousing such a fantastic functional movement! (leehayward.com)

Prepping for a Concept2 Rower race. Because of the quality of the ergometer built into the rower, scores and times from  various places can be compared and compiled into a national ranking. Can your elliptical do that? (baycityrowing.org)

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After a fairly unrestful weekend (stuff going on, post-snow travel, later nights, iffy diet choices) I found myself not exactly rarin' to go for this workout.  However, I strapped on my big girl tap shoes and hit it as hard as I could. After a fairly intense bout of jump-rope, I did some my usual active warm-up/stretching routine, then jumped straight onto the rings to work on some dips... and to my surprise (well, glee. I've been working on them, so I wasn't exactly "surprised") I managed to bang out doubles. They weren't pretty by any stretch, but I dipped low into my armpits, and came back up to full extension, so that's a dip by ANY standard! I lost count of how many doubles and singles I did, so it was somewhere between 8-10 reps. That being more than the 5 I was initially shooting for, I was pretty damn happy.  However, knowing I would need my shoulders for the coming workouts, I decided not to try to push it too far.

I warmed up the sumo deadlifts with the empty bar (35#) for ten reps, then slowly started packing plates on. The continued warming up through the following sets: 45# x 5, 85# x 5, 105# x 5, and 125# x 5. At this point, I was beginning to feel some heat in my lower back, so I should get over to counting them as work sets very soon!  I knew that my only PR (Personal Record) was 205# for a 5RM (5 Rep Max), so I was shooting for substantially more than that, but since this was going to be only my second time doing this lift at anything approaching heavy weights, I didn't know how much higher a 1RM would be over that 5RM.  Looking at the rep scheme above, I decided to do the 205# for the set with 2 reps, then feel my way up from there. To that end, I split up the remaining work sets (the sets with 5, 4, and 3 reps, respectively) with weights roughly equidistant between the 125# I had last warmed up with, and the 205# I was shooting for. I did those sets at 145#, 165#, and 185# respectively, followed by the set of 2 reps at 205#.

This brings me to the 1RM attempts. I tried to not out-think myself, and following the brilliant advice of Mark Rippetoe, I had been using the double-overhand grip (ie, the normal grip with both palms facing back towards me) for every set prior to this, so I could always use the alternate grip if I needed to. The alternate grip, for a variety of reasons, some physical, some mental, allows you to lift heavier weights, which is awesome, but it puts an asymmetrical load across the upper body and on the elbow and shoulder joints of the hand turned away from the body.  Therefore, Coach Rip recommends that all work sets be done with the double-overhand to keep all the loading even for as long as possible, and only resort to the alternate grip (or, worst case scenario, lifting straps) as a last resort.

For my final three reps, each its own set, I did the following weights: 225#, 245#, and 255#. For the first, it was fairly easy. After it, I moved some weights around, checked out the rowing machine for the next part of the workout, and kept trying to stretch out my lower back. At 245#, the bar truly felt heavy, almost too heavy to lift... until I had it locked out at the top of the lift.  At 255#, I felt truly lucky (and accomplished) to have finished the lift at all. At first, it truly didn't feel like I would be able to break the bar off the floor with that much weight (which is still 30# under my 1RM for a standard deadlift). However, it came up, I straightened up and locked it out, and that was the end of the strength part of the workout. I finished with a new 1RM for the sumo deadlift of 255#.  Not too shabby!

Work sets: 145# x 5, 165# x 4, 185# x 3, 205# x 2, 225# x 1, 245# x 1, 255# x 1 (PR)

After giving my back (and right knee, which had started complaining about halfway through the deadlifts) some time to quiet down, I strapped onto the rower, and got ready to row like crazy. It's been awhile since I've done mid-distance row. I can easily remember my last sprint intervals, and my last 5K row, but I couldn't come up with a 2K time. Well, its not a benchmark for nothing!

Total Time: 7:40

11-01-20: Push presses, then sumo deadlift high-pulls and MORE push presses

CrossFit Garden City WoD for Friday, January 17th, 2011
Strength:
Push Press
Sets of 3-3-3-3-3
Conditioning:
21-18-15-12-9 reps of:

• Sumo Deadlift High Pull 60#
• Push Press

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Top three photos show proper form (upright back leading to a vertical bar path). Bottom three show poor form, where the slight forward lean makes the bar path screwy, adding to the amount of work in an uncontrollably bad way. The dip motion allows you to drive the bar up, finishing the press with the arms. (crossfit.com)

Sumo deadlift high-pull. Elbows stay above the bar (perhaps even a bit higher than shown in this pic). The bar is not "pulled" off the floor; with a rigid spine, the floor is "pushed" away from the body, and the bar is nearly caught by the hands, not yanked on. (crossfit.com)

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Started with a nice complete jump rope warm up, including a few new steps and rope maneuvers (most of which failed, and one of which left a welt on my left butt cheek that still stings a bit...).  Full active warm-up, especially focusing on shoulders and lower back, since both were a bit stiff and sore going into today.  Both loosened up quite nicely!

I then transitioned into warming up the push press with the empty (35#) bar.  My main concern was with making sure that during the dip, I kept the knees tracking over my feet. Its a fairly small motion, at least compared to a full squat, but I've learned the wrong way that doing it incorrectly will knock the everliving crap out of my knees. After several of those, I loaded a few 5# plates on the bar to mimic an empty olympic bar (45#) and did a few reps with that. I also warmed up with 55# and 65#, focusing on hand placement and trying to get the bar to rest on my delts for the dips. I had mixed success with that part of it.  Finally, I was up to my work sets.

First set of 3 with 85# was pretty easy.  After a minute's rest, I went for a set at 105#. This one felt pretty heavy, but certainly not uncontrollably so. At this point, with the weight climbing, I was acutely aware of that fact that all of these exercises are limited by my ability to clean the weight up off the floor. Not a problem at low weights, but at heavier poundages, form becomes a much greater concern. It suddenly struck me that here I was, nearing the midpoint of an exercise that, while using some posterior chain action to start the bar, relies heavily on the smaller musculature of the upper body.  Just yesterday, I was doing back squats, ALSO limited by the weight I could clean and jerk to get into position, and at similar weights!  So NOT an ideal way to train. Fortunately, plans are afoot to create a Regis Strength and Conditioning club (or even a non-profite affiliate?), and a proper rack, or 4, will be one of my top priorities. If we can fit them in around the Smith machine, that would be even better, since all the bodybuilding kids lurrrrve them some Smith machine, so it would reduce wear and tear on the real gear. ;)

So, third set was getting pretty heavy when I bumped up to 115#. Dip motion was solid, knees tracking solidly out over the feet, but I was getting some slight grip issues.  If I got the bar all the way back onto my shoulders or chest, my wrists were bent so far back that I was losing the grip. Alternatively, with a fairly secure grip, most of the dip was being absorbed by my shoulders and elbows, which were supporting the bar, rather than my body. This continued for the rest of the workout.  4th set, 120# was pretty hard, and my right wrist was starting to throb a bit from the bar (also possibly from ring dips the day before).  Final set was 125#, which I tried to complete with a ton of confidence, which I think I achieved. I was very glad to take all the weight off the bar, and build it back up to a total of 60# for the conditioning part of the workout.


Weights per round: 85# / 105# / 115# / 120# / 125#

After a substantial amount of recover, I bombed through the first set of 21 each sdlhps and push-presses, and then into the 18 reps of sumos.  Soon after that, my heart was pounding a WHOLE lot heavier, so I started having to rest, first in between full rounds, then between sets within the round.  Upshot was that every set was unbroken, which made me very happy. I tried to minimize the rest periods, taking as few breaths as possible to recover and get going again.

Total time: 9:00

11-01-13: Sumo deadlifts, sumo deadlift high-pulls and push-ups

CrossFit Garden City WoD for Tuesday, January 11th, 2011
 
Warmup:
Jump rope - fast single bounce, fast run, some double-under work
Dynamic Warmup
Ring work while fresh - dips and control position, knee tucks
Strength:
Sumo Deadlift 5 x 5

Conditioning:
AMRAP in 10 minutes:

• 7 x Sumo Deadlift High Pull (85#)
• 7 x Pushups

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Sumo deadlift. Wide stance, hands close together. Another way to suffer. (crossfit milpitas)

Sumo deadlift high pull.  Elbows HIGHER than hands. Bar is lifted by the drive out of the bottom with the legs, not REALLY by the arms/shoulders in a pull. (crossfit queen anne)

Push-ups. Of a sort. Bottom position is hips-chest-chin to the ground. No half push-up horseshit. Top position is arms completely extended. No half push-up horseshit. STRICT planche position (hips straightened out, ie UNLIKE Annie in the middle of the pic) the WHOLE time. No half push-up horseshit. (crossfit.com for one of my favorite pictures of all time, from the video link above, one of the greatest videos of all time. And YOU thought push-ups were boring...)

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After another fun day of shoveling snow, including some seriously heavy lifting where a snowplow clipped the old snowbank (now seriously compacted ice) into the driveway, necessitating a crap-ton of shovel deadlifts, it was time to work out yet again.

Some jump-rope to warm up, mostly single bounces, working on the speed of the rope, as well as focusing on really turning it with just my wrists. I definitely think I need to adjust the rope again, as there is just way too much overhead, and so probably way too much on the ground when it goes underneath. Ugh.

After some dynamic stretching, I jumped straight on the rings, rather than waiting until after the workout.  Getting on fresh, I was able to hold a fairly solid control position, and even did two ring dips in a row. Wobbly, weak looking ring dips, but hey, I'm counting them!


I've done a fair share of sumo deadlift high-pulls over the past few months, but haven't actually done the heavy weight deadlift-only part of the move. Looking around online, that lack of experience might have cost me a bit, as it looks like the high-pull version of the hand-grip (about as far apart as if you had both thumbs extended and touching) is NOT what everyone does for the deadlift. Not a huge concern.  I opted for the beginner scaling offered by CF GC, since I am not well versed in the movement.  Rather than working up to a heavy 1 rep max, I would just do 5 sets of 5, with increasing weight for each set. After warming up with the empty bar at 35#, then 55#, I jumped up to 105#, then finished the warm-up with 125#.

Sumo deadlift, 5x5: 145#, 165#, 185#, 195#, 205#

My goal was to make it up and over 200#, a fairly arbitrary goal, not having worked this motion heavy before, but with a known 1RM on my standard deadlift of 285#, I wanted them to at least be in the same ballpark.  I haven't 1RM'ed the deadlift in a very long time at this point, so hopefully it's even higher now (fairly strong is a 2x bodyweight deadlift, so 420-430# for me).

After pulling the weight off the bar, I practiced a few sumo deadlift high-pulls, focusing on really exploding out of the bottom, so that the weight was almost floating up in my hands, rather than having to pull the bar up. Of course, that didn't work quite so well once I loaded up the bar. I opted for 85#, a little less than RX'ed, but I knew my lungs would explode anyways...

First two rounds were done inside of a minute, but after that, things started slowing down dramatically. Though I was able to complete each set of exercises unbroken, moving from one to the other started taking more and more time. I was shooting for at least 12 rounds, and fell rather short at 9 rounds completed (probably overtime.  It was most likely more like 8 rounds + 7 SDLHPs and 2-3 push-ups, but I forced through the final round as fast as possible, so I'm counting the full 9.)  Form on the SDLHPs started getting real squirrely in the final two or three rounds, so I really had to slow down and make sure I wasn't rounding my back in the bottom, or really starting to haul up on the bar. While that slowed down my overall speed, it was really the 'don't fall over and die' time to gasp between rounds that slowed me down completely. The muscular endurance and metabolic conditioning are definitely two HUGE gaps in my armor at this point, which *hopefully* implies they are also the things getting worked the hardest, and therefore improving the fastest.  It's just impossible to tell from inside of it.

Push-ups were solid the whole way through. If I'm still down on my met-con abilities, I am LOVING the fact that I can cue up 63 push-ups with full ROM and decent explosiveness.  Not so long ago, I would have run out of push-ups completely at about 20.  This made for a VERY nice change!

AMRAP 10 minutes: 9 rounds

10-08-30: Sumo Deadlift High-Pulls, Push Presses

CrossFit WoD for August 28th, 2010

Warm-Up

• 5 minutes jump-rope
• Active Stretching

21-18-15-12-9-6 and 3 rep rounds of:

• Sumo deadlift high-pull, 75 55#
• Push jerk, 75 55#

(Scaling courtesy CrossFit BrandX)

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs).



Rob Orlando, Jason Leydon and Jocelyn Leydon on today's WOD - video [wmv] [mov]
Pat Barber on today's WOD - video [wmv] [mov]
From the vault: Brendan Gilliam WOD Demo - video [wmv] [mov]

SDLHP: Close grip, elbows lead, motion is really a push off the floor, NOT a pull. (c. Crossfit.com)

Push-Press: Motion starts with the legs, NOT the arms. (c. Crossfit.com)

Knowing this WoD is designed as a MetCon workout, with only moderate load for high reps, I opted to scale the weight back a bit, using CrossFit BrandX as my guide.  One thing that definitely came in handy was the third video listed above, showing Brandon doing the WoD.  Back in the good old days, the WoD demos had all sorts of pointers and coaching built right in, like this one.  As a result, I was aware when I was letting the bar hitch on the way down in the SDLHPs, rather than mirroring the smooth motion of the concentric part of the exercise.  So, I knew to try to avoid that.  Avoiding it made the reps go faster, which, while great from a time point of view, definitely sucked when it came to deepening oxygen debt!

Managed to keep the two parts of the first two rounds linked together, without letting go of the bar.  When it came to the round of 15s, I started needing a few breaths before moving onto the push jerks.  However, I managed to bull through the last 2-3 rounds, which felt pretty good. 

Total time: 9:45

Today's Musical accompaniment:

Hermod's Ride to Hell - Amon Amarth

Albatross - Corrosion of Conformity

Iron Maiden - Iron Maiden

2 Minutes to Midnight - Iron Maiden

10-07-27: Air Force WoD

This guy is front squatting far more than I can, and with
WAY better technique. Weight on the shoulders, not the
hands, and butt all the way below horizontal with the knees.
Perfection. (© CrossFit)

Air Force WoD:

For time:

• 20 Thrusters 75# (used throughout)
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

Here are the rules: Each athlete must do 4 burpees at the beginning of every minute (including at the start of the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min time limit.

Altered rules: Due an inability to time the minutes (shy of trying to do the workout while staring at the clock, which never works for me), I opted to alter the workout substantially.  Instead of doing burpees every minute on the minute, I just did the first set of the workout with the bar, took the time from that, and did a burpee for every minute.  This no doubt led to a far faster time than I would have had otherwise, for two reasons: 1) obviously, I didn't have to do burpees in the middle of the workout. Yay!  2) I forgot to keep the timer going while doing the burpees at the end, which would have forced me to do even MORE burpees for those earned while DOING burpees! This would have actually made it far more accurate, but as I was barely able to complete them without that, I'm not feeling too worried.  I was impressed I made myself do 4 burpees per minute, rather than scaling that down along with the weight (from the Rx'ed 95#. Pshaw!).

Total time: 11 minutes, 44 burpees (sets of 10/12/12/10)

Music playlist: MegaSlayThrax - randomized selection of Megadeth, Slayer, and Anthrax, in honor of their concert coming up on October 8th or 9th (I should figure that out) at the Nassau Coliseum.  \m/

10-07-13: "Fight Gone Bad"

CrossFit WoD for July 13th, 2010

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

OK, first, issues with timing.  Since it was just "J" and I, we had to rely on his stopwatch to tell us when to change.  That being the case, and the fact that we might not hear it when it first went off (over the sound of ragged breathing, clanking weights, and/or the rowing machine), we opted to add in a 10 second buffer between each minute.  So, each round had an extra 40s total.  As a result, our numbers can't be considered "official" as per the instructions above.  Oh well.

Also, the rowing machine picked today to have the batteries in the ergometer die, so instead of accurately measuring calories, I decided that four pulls = one calorie.  That's my decision, I'm sticking with it.  Also, so as to not have both of us trying to use the one weight bar at the same time, I opted to start with the rowing, and rotate the workout accordingly.

Exercise	Round 1	Round 2	Round 3
Rowing	10	12	9
Wall-Ball	38	28	23
SDLHP	20	10	12
Box-Jumps	17	13	13
Push Press	15	15	15

Total score: 250 (That's pretty cool!)

All in all, this was a pretty awful workout, given that the room was (again), pushing 95 degrees or so, and easily 100% humidity.  The number of broken sets skyrocketed in about the 3rd or 4th exercise, much less in the later rounds.  Like trying to suck wind in a bowl of pudding.  Ugh...

Also, this marked my first attempt at box jumps since my patellar tendonitis flared up all those months ago. I figured I had to go for them... rowing and SDLHPs are both of the known replacements for box jumps and double-unders, so, since they were already worked in, I had nothing to sub with.  So, I did it as Rx'ed. Updates as they occur with the knees.  yay!