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The Smash Box Monologues


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#1 Jumper

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Posted 23 November 2014 - 08:50 AM

I've um'ed and ah'ed for a while about starting a log. I must say the tipping point was the consistency of the Spartan Tough Arooo log. He has inspired me to share whatever I manage to get done in my day. Before I get too far lost on a tangent, consistency has always been the most important part to my training. It's easy to get lost in certain methods or techniques and diets or supplements, and while these all have their place, the most important thing is just showing up and getting it done. You will lap the couch potato who tells you you're doing it wrong.

All my weights will be in kilos, and dates day/month/year. Just for reference I'm 31, 6'5", and sit around 105kgs.

So, here is the week that was. I've recently stopped bench press (by far my favourite excercise) to help with mobility for oly lifts. I've got a long way to go with regards to technique so am trying to give myself whatever advantages I can!

Mon 17/11/2014 @the smashbox
Warmup row
Stretch/mobility work
Snatch and clean and jerk work, light weight.
OH squat, week 1 OMOB based off 1rm@60kgs. Out of whack with my other lifts in terms of weeks.

Tues 18/11/2014 @local box
EMOM of squat hang cleans, starting at 40kgs, increase 5kg every minute. Just one successful lift per minute. Made 120kg.
One minute rest then EMOM continues with 9kg wall balls in multiples of 3. Made 23rd of 24 rep round.

Wed 19/11/2014@smashbox
Strict press week 2 OMOB based off max of 82.5kg.

Thurs 20/11/2014@localbox
'Lincoln' shuttle runs. 4x 25metres every 30seconds. 8 rounds/4 mins. Nasty. Average 18 seconds.
3 short mini wods, forgot what they were. I do recall them sucking though.

Later@smashbox
Front squats week 2 OMOB, based off 127.5kg max. The emom for squats is hard work, def sucks.

Fri 21/11/2014@smashbox
Barbell rows, warm up to 3sets of 100kg for 8 reps.

Quick superset for arms, EZ bar curls for 12 reps@40kg followed by max reps ring dips.
3 sets.

Sat 22/11/2014@mates garage gym.
30 min thorough warmup, mobilising. Just about to get started, pager goes off. Bollocks. Work instead.

Sun 23/11/2014@smashbox
1km row warmup @2min splits
Snatch technique.
Deadlift week 2 OMOB off 200kg max.
Wod - 4 x25m sled pull @45kg, 10 wall ball, 10alt kb snatch @16kg; 3 rounds. 8mins 35 sec. Sweaty.

1km row cool down 1.45 splits.
Go mow the lawn. Someone has to.
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Does it hurt? Good. Get it done.

#2 Jumper

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Posted 25 November 2014 - 10:26 AM

Mon 24/11/2014@...
All the best intentions of working out, somehow overtime at work won out. Stupid overtime.

Tues 25/11/2014@localbox
'Circuit'/square set up of cones, walk first cone, jog second, sprint third, repeat for 10 laps. Good burn. It's getting muggy too, so I am getting my sweat on lately. Just thought I'd share.
Wod: 8 get ups w 45kg dumbbell, 6 hurdle jumps (1m high), 4 burpees and 2 front squats @70kg. 10 min amrap.
Managed 3 and a bit rounds. Get ups were pretty challenging.

Later@smashbox
1km row@1.55 splits.
Week 2 OMOB OH squats based off 60kg. Find these pretty hard.
1 km row. Kept under 1.40 splits for a 3.18.
Cook dinner. Boom.
Does it hurt? Good. Get it done.

#3 Jumper

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Posted 26 November 2014 - 09:42 AM

Wed 26/11/2014@smashbox
Was intending to make class, worked late again so missed it. Bollocks. Lovely evening for a run. Haven't done one for a while...
5km - 23.54.

Strength work, week 3 OMOB for strict press based off 82.5kg. Felt a bit light headed, but persisted. Got a new pr and hit 85kg! Pow!
Needed a short break in between that and the emom, so cooked the mrs dinner, dynamite quesadillas.
(10 mins total...)
Finished off emom. Long day, but so much more flexibility with home gym. Love it.
Does it hurt? Good. Get it done.

#4 Jumper

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Posted 29 November 2014 - 08:22 PM

Thurs 27/11/2014@localbox
Snatch technique followed by a short emom
Wod: 20pullups 20ttb x 3 rounds 9 min cut off.
Managed six pull-ups in third round. I'm quite rubbish at ttb.

Fri 28/11/2014
Was going to be a smashbox session, but didn't eventuate, forced rest day instead.

Sat 29/11/2014@smashbox
It appears I paid for my rest day by smashing myself today:
OMOB week 3 front squats. Set new pr of 132.5.

Mate came over for a couple of workouts.
First one - a minute on each:
Pushpress@70kg x 5, c2b amrap, 10boxjumps/10kb swings@24kg, 10ring dips/20double unders, 7 x ghd back extensions.
For 30 mins. Nasty.

Then we took turns for next workout, 12 mins.
3 rounds - 2 hspu, 8 sit-ups, 12 burpees, 16 wall balls, with remaining time max snatch. Managed to hit a 60kg.

Went back out later to get a better front squat. Added 5kg to the pr I set earlier! 137.5kg. Pow.
Does it hurt? Good. Get it done.

#5 Jumper

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Posted 30 November 2014 - 09:21 AM

Sun 30/11/2014@matesgaragegym
High hang cleans. Triples, working up to a max weight.
Managed 3@100kg.

Later@smashbox
Week 3 OMOB Deadlift.
Went for new max, failed. Good times.
Does it hurt? Good. Get it done.

#6 Jumper

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Posted 01 December 2014 - 07:24 AM

Mon 01/12/2014@smashbox
Back tingles a bit from yesterday.
Row - 7 x 500m. Keep under 1.45s.

Just the right amount of nasty. Love that rower. Once the lactic acid has stopped burning and I've stopped sweating. It's a hindsight kind of love I guess.
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#7 Jumper

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Posted 04 December 2014 - 07:28 AM

Tues 02/12/2014@close proximity to smashbox...
Full on at work. Today instead of working out I fell asleep on the couch. It's just hit summer on my side of the world, and the late afternoon sun was streaming in. I'm not gonna lie, it was awesome.

Wed 03/12/2014@localbox
Went through some strict presses. Took it easy, it's deload week anyway.
Wod: 1 minute stations: 4 c2b, 8ttb, 12 box jumps@24", then max wall balls @12kg followed by one min rest, 4 rounds.
12kg wall balls suck.
Scores with wall balls: 25, 20, 15, 18.
Let the record show back still not 100%.

Thurs 04/12/2014@localbox
Conditioning: every 2 mins run 300m @max effort, 8 rounds. Nice head wind on return leg.
Averaged about 47-50 seconds. Deceptively nasty. My hamstrings hate me. I'm sure of it.

Wod: 100du, 15 stoh@60kg, 15 kb swings@32kg amrap 10 mins cut off.
My double unders are relatively crap, but mongrelled through first round and knocked off another 50 double unders.
Sufficiently spent.

Remind me to stretch out my hammies.
Does it hurt? Good. Get it done.

#8 Spartan Tough

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Posted 05 December 2014 - 06:29 AM

Keep up the good work

Arooooo
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That which doesn't kill me....didn't try hard enough!

#9 Jumper

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Posted 08 December 2014 - 06:52 AM

Fri 05/12/2014@localbox
Nordic curls x 3 sets. Smashed hammies!
Wod: tabata double unders, oh lunges w 20kg plate, sit-ups, air squats. 16 min total.

Sat 06/12/2014@smashbox
1km row warm up.
Snatch practice. Watched a YouTube clip with Klokov that demonstrated a high pull off the hip extension, which encourages correct bar path. Tried that, quite like it.
1km row finish, 1.40 splits.
Does it hurt? Good. Get it done.

#10 Jumper

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Posted 09 December 2014 - 08:43 AM

Mon 08/12/2014@localbox
40 min EMOM: one squat, starting at 40kg increasing 5kg each time. Go until fail, then with remaining time onto wod-
40 goblet squats with 24kg kb, 40 box jumps 24", 100m run, then 30, 20, 10.

Hit 155kg on the squat, failed at 160, then got onto the box jumps on the 20's. It's getting very muggy.

Tues 09/12/2014@smashbox
Week 1 OMOB oh squats based off 65kg max.

Later@smashbox
7 rounds: 7 pull ups, 7 thrusters@40kg, 7 burpees, 200m run. 23 mins 03 secs.

Later @localbox
1rm bench - hit recent pr- 151kg.
Then with partner 8tonne challenge 8 mins. We hit 200reps @40kg in 7 mins 01 sec. Good pump!
Conditioning: 5 rounds, 1 min on 1 min off, prowler pushes (unloaded) for 30m lengths. Managed 6 lengths each round, last round 6 and three quarters.

Attached in gallery is 'pain angel' @smashbox after the 7 round wod. So sweaty - there was a big pool of water under my head!! Productive day.
Does it hurt? Good. Get it done.

#11 Jumper

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Posted 10 December 2014 - 09:01 AM

Wed 10/12/2014@matesgaragegym
Oly work. Start with clean and jerks, finish with snatch work.
Chest very sore from bench yesterday. Def won't be hitting bench again for a while.

Later@smashbox
Week 1 OMOB strict press based off 85kg max.
Does it hurt? Good. Get it done.

#12 Jumper

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Posted 11 December 2014 - 08:44 AM

Thurs 11/12/2014@localbox
Snatch technique
Wod: emom- odd 15 wall balls @9kg, even 5 push-ups, 10 air squats 15 lateral jumps. 26 mins total.

Sweaty!!
Does it hurt? Good. Get it done.

#13 Jumper

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Posted 14 December 2014 - 04:13 AM

Sat 13/12/2014@smashbox
Attempt to squat, way too sore/stiff.
12 min row instead, 1.45 splits.

Sun 14/12/2014@smashbox
1km row warmup
Week 1 OMOB front squats based off 137.5kg.
I think I find the front squats EMOM the hardest off all the excercises I do.

Hit some arms - bis/tris
Chest to bar pull ups
Ghd sit ups.
Does it hurt? Good. Get it done.

#14 Jumper

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Posted 14 December 2014 - 11:10 PM

Mon 15/12/2014@smashbox
Week 1 OMOB deadlifts based off 200kg max.
Back still a little not-quite-right but didn't have too much trouble today. Very muggy.
Back extensions on the ghd
Does it hurt? Good. Get it done.

#15 Jumper

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Posted 17 December 2014 - 10:26 AM

Tues 16/12/2014@smashbox
Week 2 OMOB oh squats based off max 65kg.

Still quite a bit of work to do for mobility. Hips/shoulders...lacrosse ball.
Does it hurt? Good. Get it done.

#16 Jumper

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Posted 18 December 2014 - 11:11 AM

Thurs 18/12/2014@smashbox
Bit of a delayed/shorter workout, had the electrician in to finally put a light in my garage. Stoked. Now smashbox can operate 24hours!
When it was first built, it was the tail end of winter so had a few workouts by candlelight!
So legit now. I digress.

Week 2 OMOB shoulder press based off 85kg. Pow.
I'm going to try get a decent amount of time in the smashbox tomorrow before work.
Does it hurt? Good. Get it done.

#17 Jumper

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Posted 18 December 2014 - 11:22 PM

Fri 19/12/2014@smashbox
Week 2 OMOB front squat based off 137.5max.

Horrendous. Very warm today, and for some reason I find the fs emom the worst by far AND I wasn't feeling it.
Got through it, def got it done, but that was me. Spent. Now off to work the late shift. Have a good weekend y'all!
Does it hurt? Good. Get it done.

#18 Jumper

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Posted 21 December 2014 - 07:33 AM

Sat 20/12/2014@smashbox
But pushed for time but still managed to get the brother over for a quick wod-
Similar to the one I did the other day, 4 rds
7 pull-ups , 7 thrusters@40, 7burpees, 200m run in/out format (one round each, switch in and out for four rounds each).
Pretty consistent times, 1.47, 1.48, 1.46 and 1.41 last round.

Quite hard case, less than 8 mins work time (with rest in between!) and the lungs were burning. Done.

Sun 21/12/2014@smashbox
Changing reg deadlifts for clean deadlifts. Figure it will transfer better.
Week 2 OMOB based off 160kg max (prob bit conservative, but good starting point).
Overhead squat form practice.
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Does it hurt? Good. Get it done.

#19 Jumper

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Posted 22 December 2014 - 08:39 AM

Mon 22/12/2014@localbox
HSPU practice, working with deficits.
Wod: 1-12, fs@50, wallball@9, box jumps@24. 12 min cut off.
Got through 8 of ten wall balls. So sweaty!

Later@smashbox
Week 3 OMOB oh squats.
Hit new 1rm by 10kg, 75. Think mobility has worked. Good times.
Does it hurt? Good. Get it done.

#20 Jumper

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Posted 25 December 2014 - 02:14 AM

Tues 23/12/2014@localbox
Last wod of the year. Fight gone bad style.
Wall balls, box jumps, push press@40, ohl@15, double Unders. 3 rounds, 1 min stations, 1 min rest after each round.
Felt I performed pretty average, 102, 100, 103 reps. Good blow out though.

Thurs 25/12/2014@smashbox
Merry Christmas all!
Tried the garage gym wod:
5 thrusters@40kg, 10 pull-ups and 10 burpees, 6 min amrap.
Instant regret, this was surprisingly nasty!
4 rounds and 2 reps, 102 total. Died.

Now a festive feast awaits! And a cheeky beer.
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