Recently I’ve been experimenting with and programming “no rebound” box jumps. I like them, because they force an athlete to reset, and use explosive hip extension for every effort, rather than relying on a bounce and some of the best shock absorbers on Earth (our lower legs). This transitions what I think of more as cardio to a speed and strength development exercise that translates well to a lot of other movements we practice, like snatches, cleans, and jerks, to name a few.
Traditional box jumps are still a great way to get the lungs burning, and are great developers of coordination and agility. The ability to rebound box jumps is a skill, and certainly a useful one to work on if you’re interests lie in ball sports, or competing in the sport of fitness. For all their benefits, box jumps as we typically know them also carry some risk, especially at high reps, although any physical activity comes with some chance of injury. Whether it’s bumps, bruises, and scrapes due to missing the target, or something more serious caused by repetitively loading those aforementioned shock absorbers that maybe haven’t received ideal care. It’s not the driver behind the programming, but added safety is another bonus to taking the bounce out of the box jump.
If you’ve been working on rebounding don’t fear, your efforts aren’t going to waste, and traditional box jumps aren’t going away. Think of the no rebound box jumps as another tool with another purpose as you work to further your fitness.
Strength:
Low Bar Back Squat 3-3-3-3-3
WOD:
5-4-3-2-1-1-2-3-4-5
Deadlifts (275#/185#)
Chest-to-Bar Pull-ups
Toes-to-Bar
No Rebound Box Jumps (30″/24″) – Step down from the box before beginning the next rep.
The Red Bandana Run is a 5k road race held as an annual tribute to Welles Remy Crowther, a 9/11 hero, and also benefits a charitable trust bearing his name. The race takes place this year on Saturday, October 13th at Boston College. Learn more about Welles’ story here, and register for the race here.
If you are interested in joining our mailing list, please submit your email below. 
LBBS: 90 kg
WOD: 8:17 w/ 85 kg deads and regular pull ups. This was a fun one.
Way to work hard 6:00!
LBBS – 140kg – I am mentally stuck at this weight!
WOD – 9:21 Rx
NIce work 5:30
LBBS: 105kg – PR by 5kg.
WOD: 12:48 – Lost at least 30-40s after cutting my finger on the box thanks to my flailing arms. Should have moved faster through this overall.
Thanks Erika for the help with my kip!
LBBS: 65kg PR- this felt pretty good. Last month at this time I kept failing at 62kg- yay for progress!!
WOD: 11:22- Though I could have moved faster, I also felt like I scaled too much. Ready for heavier deadlifts and purple and red band push ups :)
LBBS: 90KG
WOD: 14:46 @ 90KG
Does anyone use the WOD app? If so, what is the RSS Feed for Crossfit Fenway? I’ve entered “http://crossfitfenway.com/index.xml” but when I try to pull today’s WOD, I get a failed to connect error message.
Apologies if this is a stupid question. Thanks in advance.
Crossfitfenway.com/feed
Great question, Matt. Phipper got you the RSS, but the question is “what does your WOD app need to pull the WOD from the Feed?”
Is there some kind of formatting or compatibility I need to add to the RSS or the blog to enable people’s WOD tracking apps?
-Your friendly neighborhood IT guy
I use the wod app as well…would it be possible to get a feed of only the wod info (strength portion plus wod movements and rep scheme)? When I use the feed info now to log my day, I have to delete the blog post that Eric writes (not that I don’t read it!) and any extra stuff that comes after (fundraisers, upcoming competitions etc.). It would be nice to not have to do all that. That’s my two cents!
LBBS: 95kg
WOD: 10:28 w/ 80kg DL and substituting 2x pushups for box jumps
Going to be doing some subbing over the next few weeks as I recover from an injury to my right achilles over the weekend.
This WOD looked like a fun one! As the awkwardly creepy, half-asleep gal in the corner, I managed to complete Eric’s second taper WOD, which was also fun, but missing class! I feel like I’m being punished in some weird way. Oh, childhood.
Thanks to Er, Joe and Brian, I got 80kg for the 1 handed deadlift! Would LOVE to make this on Game day.
Other good news: my hair is a total PR right now.
YEAH BUDDY. i can barely 2 armed deadlift that. you’re going to kick major butt this weekend!!!
Thanks, Cal! We will miss you guys! As Adie says, “I’m gonna show up. I’m gonna exercise.”
LBBS: 122kg
WOD: 9:40 Rx.
My grip tired out, which made 3 of these 4 movements very tough.
LBBS – 150kg 162 went up once but that was it.
WOD – 11:31 Rx this took longer than i thought it would, oh well. good stuff, of course i like the heavier WODs.
LBBS: 96 kg (a PR by 1 kg)
WOD: 14:41
not a good wod with a hurt shoulder. need to rest it but wods are so much fun! i have a problem.