Stepping Stones

12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest

Compare to April 5/11

What time is it? Plank clock time!

Categories: WOD's

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87 Comments on “Stepping Stones”

  1. January 12, 2012 at 7:47 am #

    WUx2

    Daily Squat to 220

    WOD as Rx’d: 144 reps

    Like

  2. Martine
    January 12, 2012 at 8:21 am #

    Jerks 5x
    65-75-75-80-85

    WOD @ 35#
    Total 106

    Great job everyone!

    Like

  3. January 12, 2012 at 8:31 am #

    Mobility / Foam Roll
    No strength
    WOD as Rx’d: DNF :( & :)

    One year ago today, I started this life-changing Journey with Crossfit!!! I dont exactly remember the first class but I definitely remember the feeling of my first time walking into the gym – its so exciting to think of all the fun times / awesome WODs / smiles and grunting that go along with being a part of this family!!! :) And Today was my first DNF (back got too sore/painful and don’t want to risk anything at this point)!!! But i dont care about the DNF – its about getting ur ass to the gym and doing something!!! I feel 10000x better than i did this time last year!! I have always aspired to live my life the following way: “Be inspired and try to be inspiring, Be motivated and try to be motivating: Be loving, strong, confident and alittle crazy!” Thank you all (Kevin, All the coaches,and fellow members) for inspiring me and motivating me day in and day out!!!
    Now to tackle ToughMudder!!! I wouldnt have signed up for this one year ago!!!!! Talk to u all when I get back!!! :D

    Like

    • Jo
      January 12, 2012 at 8:37 am #

      Happy Anniversary :) Have fun this weekend, wish we could go with!

      Like

    • Darsey
      January 12, 2012 at 8:45 am #

      Good Luck with toughmudder. I look forward to hearing all about it

      Like

    • Amanda
      January 12, 2012 at 8:52 am #

      Awesome, John!! Happy 1-year anniversary!! Good luck this weekend, we’ll be there with you in spirit! Make a nice long post for us when you get back about the experience!

      Like

    • January 12, 2012 at 9:01 am #

      Happy Anniversary brother! :-D

      I always enjoy seeing you/working out with you because you’re always in a great mood, you give your 100% on every WOD, you cheer me on, you help others and by you just being there, it motivates me to go harder + its nice to have someone else there that’s pretty much the same size as me to remind me that size really does not matter :-)

      Good luck on ToughMudder, though I already know you’re gonna kill it!

      Much respect my friend….

      Like

    • Patrick
      January 12, 2012 at 9:09 am #

      Proud of you buddy. Congrats!

      Like

    • Lora
      January 12, 2012 at 9:16 am #

      Congratulations on your 1 year anniversary :-)

      I love your “words to live by”….and I think you are living them WELL every day!

      All the best at ToughMudder. I know you are going to have a blast! We will all be with you in spirit! Keep us updated :-)

      Like

    • Nadine
      January 12, 2012 at 9:27 am #

      Happy Anniversary Jonny!!!
      Like Lora said, you’re certently “up there” with your “words to live by”, cause you sure are an inspiration!! WOW!! How faster can you finish those WOD!!! You’re a machine!!! hehehe :D
      Have fun at ToughMudder!! Can’t wait to hear all about it!! Hope they’ll be some videos!!! :D

      Like

    • tom cormier
      January 12, 2012 at 9:40 am #

      Happy anniversary Johnny. you are truely a great guy to work out with and an even better guy to get to know. Love your attitude about life and living. A True insiration in what you do.
      All the best to you in the tough mudder event. no doubt in my mind you will give it 100% of what you have plus another 75% above that.
      Have fun, travel safe and enjoy the experience.

      Like

    • Kerri
      January 12, 2012 at 9:43 am #

      Happy Anniversary Johnny and have a blast at your event!

      Like

    • Mario
      January 12, 2012 at 10:25 am #

      Good stuff man, happy one year!

      Like

    • Chantal L
      January 12, 2012 at 10:53 am #

      Happy Anniversary Johnny G! Good luck this weekend, remember to have fun! :D

      Like

    • Jamie
      January 12, 2012 at 11:34 am #

      Happy Anniversary! Can’t wait to hear about your ToughMudder adventure!

      Like

    • Martine
      January 12, 2012 at 12:21 pm #

      Happy Anniversary! It’s always fun to workout with you! Love your attitude! Cannot wait to hear about your ToughMudder weekend! Have fun!

      Like

    • Guy
      January 12, 2012 at 12:36 pm #

      Where do I sign up for Johnnny’s fan club?
      Love you Bro! Mean it!! ;)

      Like

    • Maria
      January 12, 2012 at 12:39 pm #

      Congrats Johnny! You are one tough mudder haha, you’re going to do awesome!

      Like

    • Gabrielle
      January 12, 2012 at 2:28 pm #

      One year already!! Happy anniversary, congrats on all your accomplishments and most of, have fun on your new adventure :)

      Like

    • Francis
      January 12, 2012 at 7:18 pm #

      congrats and good luck!

      Like

    • January 12, 2012 at 8:02 pm #

      Thanks everyone – I was just thinking about how WODs still get me very excited and how I still get kinda nervous one year later!!! Its amazing!!! :) k – Thanks again and I’ll do my best to Represent!!!! ;)

      Like

    • Kevin
      January 12, 2012 at 9:06 pm #

      Congrats little man! Best of luck in Arizona.

      Like

    • Gabriel
      January 12, 2012 at 9:25 pm #

      Way to go Johnny! Happy Anniversary! Always great to be surrounded by the vast amount of positive energy you bring to CFM. Great to have you on our team!

      Like

    • Mat
      January 12, 2012 at 9:35 pm #

      Great job Johnny!! Good luck

      Like

    • Ron
      January 12, 2012 at 10:03 pm #

      Great post Johnny, you always set the bar high for all of us.

      Like

    • January 12, 2012 at 10:14 pm #

      You inspire all of us Johnny!

      Like

    • January 12, 2012 at 11:33 pm #

      Happy 1st Year on Crossfit!!! you are an inspiration to all of us, you are a machine!! :)

      Like

  4. Chantal L
    January 12, 2012 at 8:42 am #

    WU x 2

    Strength – 5x deadlifts
    135-165-190-210-230

    WOD @ 45#

    88 reps. My left cheek is going to be so sore tomorrow :)

    Like

  5. January 12, 2012 at 8:44 am #

    wu x 2
    strength – Shoulder press x 1
    90,105,115,125

    WOD : 12 rounds
    30 sec. Box step 20″ & 95#
    30 sec. rest

    Total rep. = 111
    cash out – McKenzie stretch & plank

    Like

  6. January 12, 2012 at 8:48 am #

    wu x 2
    strength – Front squat x 5
    65,70,80,90×2,90
    WOD : 12 rounds
    30 sec. Box step 18″ & 15#
    30 sec. rest

    Total rep. = 133 (Pr of 5 rep but used the big girl box at 18″)
    cash out – McKenzie stretch & plank

    Like

  7. Greg Mac
    January 12, 2012 at 8:53 am #

    WU x 2
    Strength: Back Squat x 5
    110-130-145-165-185

    WOD: 12 rounds
    30 sec. Box step (65#)
    30 sec. rest

    Total rep. = 147

    Like

    • Bender
      January 12, 2012 at 7:02 pm #

      Greg Mac…..just TEARIN it up!

      Like

  8. Shannon
    January 12, 2012 at 8:59 am #

    WU x 2

    Push Jerk

    35-45-55-65-70

    WOD # 35

    Reps: 155

    Like

    • Shannon
      January 12, 2012 at 9:01 am #

      20″ box steps

      Like

  9. Amanda
    January 12, 2012 at 9:08 am #

    Strength: Front Squats
    1x 80-90-105-120-135

    WOD @ 45#

    Total = 116

    Good WOD!

    Like

    • Lora
      January 12, 2012 at 10:44 am #

      Oh my….front squats for strength, then this WOD? Well done Amanda :-)

      Like

  10. Hannah
    January 12, 2012 at 9:32 am #

    Do you have a video link for this exercise? Don’t think I have ever done box steps with weights. thanks!

    Like

    • Kevin
      January 12, 2012 at 9:46 am #

      It’s just a step-up on a box, but holding weight. I’ll put that on my video-to-shoot list.

      Like

  11. Hannah
    January 12, 2012 at 10:00 am #

    Thanks!

    Like

  12. Julie
    January 12, 2012 at 12:55 pm #

    Happy 1 Year Johnny !! Fast as yoy always are and efficient I’d have sworn you’d been doing this for years!!! And as for your challenge, you’re one toughmudder!!! I’m not worried you’ll do great!! Keep up the good work and the enthousiasm for life ;)

    Like

  13. Jane
    January 12, 2012 at 6:08 pm #

    Shoulder Press x 5 -> 40-40-45-50-55×9 (amrap)

    WOD @ 35# / 19″

    Total = 116

    Good Luck Johnny! :D

    Like

  14. Corinna Rodgers
    January 12, 2012 at 6:17 pm #

    WU

    Strength: Dead lift x 1

    185-195-205-215-225-235-245(fail)

    WOD @ Rx 55lb and 20″ box

    Total: 132

    Last time: 135 and used 45lb

    It was fun dead lifting with you tonight Kerri!

    Like

    • Kerri
      January 12, 2012 at 7:41 pm #

      Thanks for your encouragement Corinna! :) You make them look so easy.

      Like

    • Lora
      January 12, 2012 at 9:20 pm #

      Well done Corinna :-) 10# more and almost the same number of reps.

      Like

  15. Jamie
    January 12, 2012 at 6:19 pm #

    CFWU x 2

    Strength – Shoulder Press x 3
    80-85-95-105-115

    500m Row 1:33.7

    WOD – 12 Rounds
    30 secs Box Steps 75#
    30 secs Rest

    Total: 144

    Like

  16. Tracy S
    January 12, 2012 at 6:44 pm #

    WUx2
    Strength: Deadlifts
    95×10 – 135 x5 – 145 x5 – 155 x5 – 165 x3
    Thought it seemed heavy tonight…so I checked my old journal, and now realize that I hadn’t lifted anything heavier since about mid October.

    WOD: with 18″ box and 45# bar (from the rack)
    13-10-10-10-9-8-8-9-8-10-9-10
    TOTAL ==> 114
    (April score was 115 with the same box and weight)

    Like

  17. Jason R
    January 12, 2012 at 6:56 pm #

    WUx2

    Strength- OHS 5xs

    25-30-35-45-45

    WOD – 12 Rounds
    30 secs Box Steps 65#
    30 secs Rest

    Total: 141

    Like

  18. Bender
    January 12, 2012 at 7:04 pm #

    WUX2
    Strength, Push Press
    5 x 95-115-125-145-160

    WOD – 75 LBS =145

    - Got 144 in April of 2011, but didnt write down weight, SHIT. Good job 5:30 crew!

    Like

    • Lora
      January 12, 2012 at 9:23 pm #

      I don’t think anyone used more than 65# in April, so you used AT LEAST 10# more for this WOD. Well done!

      Like

  19. Jeff S
    January 12, 2012 at 7:11 pm #

    CFWU x 2
    Strength – Push press x 3
    95×10-115-135-155-175-180

    WOD – 12 Rounds
    30 secs Box Steps 75#
    30 secs Rest
    Total: 187

    Like

    • Bender
      January 12, 2012 at 8:08 pm #

      WHAT A SCORE!!! That will be the last “old man” comment I make for at least three days. You have left me with 42 reps to think about what I said ha.

      Like

      • Jeff S
        January 12, 2012 at 9:29 pm #

        Thanks for the props B.. It wasn’t any comments that gave me the poor number.. Think it was math! Lol.. Poor math or not, it’s legit in my head!! Lol

        Like

      • Jeff S
        January 12, 2012 at 9:33 pm #

        That would be number.. Not ‘poor number’ lol can’t even see the small keyboard with these old eyes!! Lol

        Like

      • Jason R
        January 12, 2012 at 10:59 pm #

        Man I wish this site had a “like” button .

        Like

    • Jamie
      January 12, 2012 at 8:26 pm #

      Nice total!

      Like

    • Corinna Rodgers
      January 12, 2012 at 8:29 pm #

      That is an awesome score Jeff!

      Like

    • Heidi
      January 12, 2012 at 8:34 pm #

      That is a crazy # of reps Jeff…what an effort!

      Like

    • Marc H.
      January 12, 2012 at 9:18 pm #

      WOW

      Like

    • Lora
      January 12, 2012 at 9:22 pm #

      Wicked fast! Well done :-)

      Like

    • Jeff S
      January 12, 2012 at 9:23 pm #

      thanks guys, support of this great group of people is what makes CFM such a wonderful place to work out.. When I start at CFM I wasn’t sure I was going to like it, and I don’t.. I love it actually, the WODS and the people.. No tears! Lol

      Like

      • Bender
        January 12, 2012 at 11:07 pm #

        Bullshit on the no tears!

        Like

    • Ron
      January 12, 2012 at 10:00 pm #

      Awesome number to post Jeff, that’s huge.

      Like

  20. Francis
    January 12, 2012 at 7:20 pm #

    wux 2

    Strength – push jerk x 1
    115-135-155-175-190 (PR)

    WOD – 12 Rounds
    30 secs Box Steps 75#
    30 secs Rest

    Total: 106 – not a PR but I did it Rx this time

    Like

  21. Lora
    January 12, 2012 at 7:44 pm #

    WU x 2
    (2nd round did ring pushups)

    Daily squat to 225#

    Push Press (x5)
    65-85-95-105-115

    WOD
    12 rounds
    30 sec box steps @ 55# (20″)
    30 sec rest

    Total = 155
    (Did 156 in April with 45#)

    Cashout – Mackenzie pushups, knees to chest (laying), plank

    Great job 5:30 crew!

    Like

    • Corinna Rodgers
      January 12, 2012 at 8:30 pm #

      Nice work Lora!

      Like

    • Heidi
      January 12, 2012 at 8:37 pm #

      Another big score. What are you guys eating anyway?

      Like

    • Marc H.
      January 12, 2012 at 9:19 pm #

      WOW # 2

      Like

  22. Corinna
    January 12, 2012 at 7:46 pm #

    Best of luck Johnny! CFM is very lucky to have you as a member. Your positive energy and awesome attitude are contagious. Never lose your zest for life!

    Like

  23. ange
    January 12, 2012 at 7:47 pm #

    Push press x5
    45-55-65-70-80

    WOD
    30 sec box steps @ 55#
    30 sec rest
    Total 103

    PR of 5 reps plus I used 10# more than in April!

    Like

    • Kerri
      January 12, 2012 at 7:50 pm #

      Good work on your pr Ange!

      Like

  24. Kerri
    January 12, 2012 at 7:47 pm #

    WU x 2
    Strength – Deadlift x 1
    135-155-165-175-185-195-205 PR! (Thanks to Kevin and Corinna)

    WOD – 12 Rounds
    30 secs Box Steps 45# (12″ box with 45lb plate on top for 6 rounds, 12″ box only for last 6)
    30 secs Rest
    Total: 119

    Like

  25. Mario
    January 12, 2012 at 7:54 pm #

    Mobility, Lower Back Stretch
    WU “A” x3 (OHS, Chest-2-Bar, Ring Dips, Double-Unders, Samson)

    Practiced Skipping
    - Doubles: AMRAP 10 mins = 93
    - Singles: 1 set, max reps = 140

    Daily squat up to 285#
    Deadlift 5RM – 185 – 225 – 245 – 265 – 285 (PR reps, 10#)

    WOD (65#, 20″) = 124 reps (-3 from April 5 2011, same weight/box)

    No major issues with WOD, lower left back a bit tired near the end, legs were fried in no time.

    Good work everyone!

    Like

  26. natacha
    January 12, 2012 at 8:41 pm #

    WU x 2
    front squat 5RM: 120#

    WOD: 45# & 20″: 108 reps… took a while to figure out how to alternate legs without slowing down too much… all rounds were 9 reps except #1 (8 reps) and #12 (10 reps)
    …neet WOD

    Johnny, always great to have your enthusiasm at the gym!

    Like

  27. Marc H.
    January 12, 2012 at 8:43 pm #

    Shoulder press 1′s
    95-135-155-165-175-180-185-186PR I love you 1#

    WOD with 75# -> 144

    Nice scores everyone today

    Like

  28. Heidi
    January 12, 2012 at 8:44 pm #

    WU x2

    Cleans x 5:
    60-70-75-85-95

    WOD:
    55# / 20″ box
    Total reps = 118

    Compare to April 2011 of 135 reps. A big drop in reps, but that was at 35#. I am certain that the clock went faster during the 30 sec.. for the last 6 rounds.

    Great post today Johnny. Thanks for the encouragement during the WOD this morning. I know you’ll do great this weekend. Can’t wait to hear your stories :)

    Like

  29. Heidi
    January 12, 2012 at 8:46 pm #

    …that is “the clock went faster during the 30 sec. rest for the last 6 rounds.

    Like

    • natacha
      January 12, 2012 at 8:50 pm #

      good work Heidi!

      Like

    • Lora
      January 12, 2012 at 9:26 pm #

      Awesome Heidi…you should be proud. You added 20# to what you did in April :-)

      Like

  30. Darsey
    January 12, 2012 at 8:53 pm #

    Wu x 2
    Strength back squat (3s)
    135-140-145-165-185

    WOD: 12 rounds
    30 sec. Box step (65#) 20′box
    30 sec. rest
    reps: 126

    Like

    • Ron
      January 12, 2012 at 9:57 pm #

      Great job on the back squats

      Like

  31. Blake
    January 12, 2012 at 8:56 pm #

    ~More fun with CF Bodyweight Workouts~

    WU x 1

    “Prison Workout”
    Burpees Sets of: 20-19-18…3-2-1
    Walk 25m after each set

    Time: 29:36

    I am really glad there are no 210 year-olds at CFM…

    Like

    • natacha
      January 12, 2012 at 9:33 pm #

      wow that sounds like quite the challenge! good job!

      Like

  32. Mat
    January 12, 2012 at 9:42 pm #

    WU x 2
    Dead lift x 5
    135-155-185-205-225-245 PR
    WOD 12rounds @75#
    30 sec box steps 20″
    30 sec rest
    120

    Like

  33. Ron
    January 12, 2012 at 9:56 pm #

    WU x 2

    Strength: Push press
    3 x 95,100,110,120,135

    WOD: Stepping stones
    12 rounds
    30 sec of box step @ 75 Rx
    30 sec rest

    Score: 143

    Like

  34. Pierre
    January 12, 2012 at 10:28 pm #

    Back squat –> 135-175-195-230-250 (PR for reps)

    WOD with 75# –> 100

    Honestly, I hated that WOD and almost quit at round 5th because of the pain in my lower back.

    Like

  35. Hannah
    January 13, 2012 at 10:38 am #

    wu x 2

    12 rounds:
    30 sec box step 35 lbs.
    30 sec rest = 101
    I used the big box!

    Like

  36. Owen
    January 16, 2012 at 6:54 pm #

    WU x 2
    Back Squat…practice 3′s
    95-135-155-175-180….PR for reps

    WOD 12 rnds with 55# bar
    30 seconds on 30 seconds off…box steps on white box
    101 steps…..PR… for box height (white box)

    Like

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