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Old 09-25-2012, 04:11 PM   #3501
Fish
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Did an amrap like that yesterday with the programmed rest.. Got smoked
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Old 09-25-2012, 04:51 PM   #3502
sonicblue
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Originally Posted by sonicblue View Post
Don't know if others are interested, or how helpful this is, but I made up a spreadsheet for plyo box design. It assumes a pyramid-shape, with simple overlapping butt joints. You put in the height, material thickness, top dimensions (which will be the square inches of the platform and then an "offset" number. That offset number determines, and the spreadsheet shows, the bevel angle resulting. I hear 10 degrees is common, but because of how I envision the cutting, it's easier to put in round dimensions for everything else, and see what angle you get. You only have to set the angle once and make two cuts with it, everything else uses a 90-degree blade, so accuracy there isn't vital, and some sanding after the fact could fine-tune it. I also note the rectangle that could inscribe the four panels (top excluded), to see how to maximize materials.

Anyways, hope someone finds it helpful.

Plyo Box Construction
Edited slightly, based on something I saw on another site. My spreadsheet is not a new idea, but I think mine more clearly lays out the dimensions and cutting schematic. I didn't realize, though, that the top is an important part. First, the other site I found actually discussed using TWO pieces of material for the top, so I added the option for "angled tops." This is important because, as you add a piece on top and angle it, you reduce the platform size, so the "finished platform size" now accounts for this. Also, it allows you to add an "other top," which is basically something that won't be angled, so it won't reduce the platform size, but it will affect the finished height.

Rearranged a little to allow the user to input the values where I think round numbers will be most needed. For example, I don't think people care exactly how big the finished platform is, and the exact angle may not be achievable on non-computerized power tools, but the top and bottom widths of your panels ARE what you'll be cutting, so you input your actual A-panel widths, top and bottom.

Remember, this is only side panels. Tops - if you do the same with all your boxes, either one or two angled pieces, of the same size, you could just get a separate sheet and zip those out, batch-cut style.

Link: Plyo Boxes
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Old 09-25-2012, 05:51 PM   #3503
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Thanks guys! My endurance leaves a LOT to be desired. Both cardio and muscle. I am much better at short and/or heavy, especially upper body stuff. I'd like to increase endurance but the time it takes to run a 10k and such is a hindrance for me.
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Old 09-25-2012, 07:33 PM   #3504
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Originally Posted by tox View Post
Heading to Crossfit Off The Grid today to join in on a workout as part of an intro session. Their WOD for today is

2 Rounds
2 min AMRAP @ 90%
3 Deadlifts 135/95
3 Box Jumps 24/20***8243;
*1 Min Rest
2 min AMRAP
Singles
*1 min Rest
2 min AMRAP
5 KB's 1.5/1 pood
5 Push Ups
*1 min Rest

Curious to see how it goes and how the group is.
Feeling good after doing this.

Started with a 400m run, then some some stretching/warm ups. Then we did a 75% 5 minute AMRAP of 3 135lb DL, 3 box jumps(24") 3 pushups and 3 KB swings.

Totals are 14+3 reps/486/14

Everyone at the gym was very nice. I definitely think I'll be going back.
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Old 09-25-2012, 10:01 PM   #3505
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Today's wod was rough after yesterday's strength workout, but still a good one.

6 rounds

30 sec of max rep deads @ 275
30 sec rest
30 sec of max reps box jumps @ 24"
30 sec rest

Back burned out quicker than usual but still got 113 total reps.
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Old 09-25-2012, 10:45 PM   #3506
punchjamesarnol
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http://i1085.photobucket.com/albums/...925_110844.jpg
http://i1085.photobucket.com/albums/...925_110917.jpg

I took a quick pic of my space before I closed her up for the day. This morning was a TRX full body workout 1 minute sessions per exercise. Lunch time I was focused on squats (6 set of 10 with 225lb) in between I did lower back extensions followed by strict form pull-ups. Got home played with my 30 lb slam ball with variations of burpees and tossed around my 65lb bulgarian bag. I had my 4 yr old daughter copying me with a 6 lb medicine ball I bought them.

I don't rest...

Last edited by punchjamesarnol; 09-25-2012 at 10:51 PM.
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Old 09-25-2012, 11:25 PM   #3507
EnterTheDragon
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I rest

And lift more efficiently
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Old 09-26-2012, 01:23 AM   #3508
wcu25rs
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+1....I don't know why someone wouldn't rest. He probably didn't mean it literally. Every one knows that proper rest is just as important as nutrition and the workouts.
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Old 09-26-2012, 02:56 PM   #3509
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Ooh believe me, I rest plenty at night! During sets I take as little break as possible.

I just perfected the muscle up
I technique this morning. After that I ran 4 miles in 29:24 and wrapped it up for the morning. Good day for me so far. I still got a lunch session to do and maybe a fast paced 1.5 er in the evening.

Thanks for the motivation guys!
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Old 09-26-2012, 03:32 PM   #3510
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Today's was a fun one...even though I'm a wuss.

"Mad Cindy"
10 rounds for time of:
1 Clean & Jerk 135 lbs
5 Pull-ups
10 Hand-release push ups
15 Air Squats

Post total time.

15:15 for me...the c&j wasn't so bad but the hand release push ups killed me at around round 7.
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Old 09-27-2012, 09:41 PM   #3511
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So I finally found a workout that kicked my ass almost as much as Murph did. Today we did the "the seven" hero workout and let me tell you, this workout is no joke. I did it scaled and barely got to 6 rounds. We also had nobody that was able to finish all 7 Rounds at RX within the 35 minute cap and we do have some hard core folks.
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Old 09-27-2012, 11:11 PM   #3512
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Rattles,

We've done that one before and it is hardcore. I had to scale the thrusters to 95 and the DL's to 185. Even then my time was around 45 minutes.


My worst WOD (besides Murph) is Bear Complex. For us Rx is 135 and if you set the bar down you owe 10 burpees. I've always had to scale it, and it still makes me want to throw up everytime.
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Old 09-28-2012, 12:14 AM   #3513
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6 sets of 10x135 squat jumps followed by 10 straight form pullups + 2 muscle ups in a little over 21 minutes. Then I finished up with insanity with the FEP overweight peeps (FEP/fitness enhancement program). I lost all motivation after insanity... just about blew out my knee with all the side to side lateral motion. I finished up with a **** ton of calf raises and stretched.
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Old 09-28-2012, 12:31 AM   #3514
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New deadlift PR, 502! (Yea..fractionals)
Then 10,9,8..,2,1 55lbs KB swings and burpees in 8min-ish

Going to change my bias back a bit towards conditioning, need a mental break from the heavy pulls..to the point where I dread DL days.
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Old 09-28-2012, 12:37 AM   #3515
punchjamesarnol
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I'm 6'2" @ 205. what about ya'll?
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Old 09-28-2012, 01:29 AM   #3516
Fish
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5'9" 185lbs
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Old 09-28-2012, 04:00 AM   #3517
Rattles
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Quote:
Originally Posted by -=C=- View Post
Rattles,

We've done that one before and it is hardcore. I had to scale the thrusters to 95 and the DL's to 185. Even then my time was around 45 minutes.


My worst WOD (besides Murph) is Bear Complex. For us Rx is 135 and if you set the bar down you owe 10 burpees. I've always had to scale it, and it still makes me want to throw up everytime.
Yeah I did it with 95lbd got thrusters, 225DL,53lbs kbs. We had a 35 minute cap on the workout.
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Old 09-28-2012, 09:07 AM   #3518
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5'9" 155lbs.
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Old 09-28-2012, 09:08 AM   #3519
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Quote:
Originally Posted by EnterTheDragon View Post
New deadlift PR, 502! (Yea..fractionals)
Then 10,9,8..,2,1 55lbs KB swings and burpees in 8min-ish

Going to change my bias back a bit towards conditioning, need a mental break from the heavy pulls..to the point where I dread DL days.
Wow...502? That's crazy amazing! My back and legs would snap along with some of my internals.
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Old 09-28-2012, 09:08 AM   #3520
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6'2 185lbs working to get back to 190+.
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Old 09-28-2012, 09:30 AM   #3521
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6', 185
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Old 09-28-2012, 09:48 AM   #3522
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I've done The Sevens but haven't finished it. That was about 8 months ago, I'd like to try it again.

You're all HUGE! I'm 5'4" 125lbs.
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Old 09-28-2012, 09:59 AM   #3523
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Quote:
Originally Posted by coop119 View Post
I've done The Sevens but haven't finished it. That was about 8 months ago, I'd like to try it again.

You're all HUGE! I'm 5'4" 125lbs.
and yet you still manage to kick our asses then again, i have the strength of a 14 year old school girl so its not really surprising.
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Old 09-28-2012, 10:34 AM   #3524
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5'7 210
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Old 09-28-2012, 11:04 AM   #3525
tox
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5'10 148.

Heading back to Crossfit Off The Grid tomorrow for my second intro workout and then will most likely be joining. I've been liking their workouts.

Yesterday was 21-15-9 of 95 hang cleans and air squats. Did it in 4:58.
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