Friday, February 28, 2014

0700

Morning weight: 274.6

Warmup
Nothing specific. Just got limbered up and put myself in a good mental mindset.

"Open WOD 14.1"
10 minute AMRAP
30 double unders
15 power snatches @ 75#

Result: 270 reps (6 rounds)
Limiting factor(s): specific muscular aerobic capacity (forearms and shoulders), overall aerobic capacity, body weight

- I'm okay with this. I would currently be tied for 17th in my region, however, I am very well aware that hardly anyone has turned in their scores. I'm going to be doing this again on Monday and I'm very confident I get over 300 reps. 

Round 1: :55 unbroken on both
Round 2: 2:13 (1:18) du were 15/15, unbroken snatches
Round 3: 3:56 (1:43) du were 8/10/8/4, unbroken snatches
Round 4: 6:05 (2:09) du were 15/10/5, snatches 5/5/5
Round 5: 8:09 (2:04) du were 20/10, snatches 5/5/5
Round 6: 10:00 (1:51) du were 25/5, snatches 5/5/5

- Big thing here was the amount of rest I took between rounds 4 and 5. There's really no reason as to why I rested as much as I did. I'm pretty confident I can be sub 2 on all. I think if I held 1:10 pace for the first 3 rounds, I can be sub 2 for the rest. I just need to be a big boy.

Tuesday, February 25, 2014

0650

Morning Weight: 275.0

Warmup
10 minute smooth AMRAP
Burpees for speed x 5
Inchworm to pushup x 6
Strict pullup x 10
Squat grinders x 6
Tempo 33x1 air squat x 6
100% effort pulls on rower x 10

Mobility
Shoulders
Glute/Back

Specific Development
3 sets @ "all out" pace*
10 power snatch @ 95#
5 burpees
20 second row**
*4 minutes rest between
**record avg pace/500m

Result (round time, avg pace/500m): :59, 1:21.6 - :57, 1:19.4 - :56, 1:21.8
Limiting factor(s): transition time from burpee to rower, damper was set at "1" on my first round, poor lactate threshold

- This was so much fun! I love workouts like this. Everything felt really good. The snatches took a little longer than I expected, however, I finished the 10 snatches each round around 15-18 seconds. I definitely felt pretty fatigued after the last round, however, 4 minutes rest was plenty and I was able to perform 100% effort for all 3 sets. Every dog has his day and today was my day on this WOD.

Gen. WOD
10 minute row @ EZ pace

Result: 2510m, 1:59.6 avg pace/500m
Limiting factor(s): specific muscular aerobic capacity in my glutes and hammies

- This made me realize that there is no such thing as an easy pace on a rower. Hovering around 2:00 minutes was easily sustainable, however, my hammies felt like I had been going hammie curls for a week. I suppose I need to do some hammie isolation work (i.e. stability ball hammie curls, running, or just row some more).

Today was an insurmountable amount of fun. That's all I really have to say about it. Freakin' fun, baby!

Monday, February 24, 2014

0645

Morning Weight: 278.4

Warmup
400m row
Squat grinder x 8
Wall squat x 8
Sampson stretch w/ pass through x 8
Strict pullup x 8 (did 9, felt good)
Double unders x 50

Specific Development
A
Overhead Squat 5x5 working sets; 2 minutes between

Result: 185, 205, 205, 215, 225PR
Limiting factor(s): poor ankle mobility, weak

- This felt okay. I'm happy I PR'd, however, this needs to improve a lot.

B
70% 1RM Back Squat 3x3

Result: 280#, this was exactly 70% of my 1RM (400#)
Limiting factor(s): right glute and hip flared up big time

- The weight was really easy, however, that flare up really made It hurt. I felt like this was significantly harder than it should have been, yet easy at the same time. It was a strange feeling.

Gen. WOD
3 rounds for time (15 minute timecap due to time constraints)
80 double unders
40 wall balls
10 toes to bar

Result: DNF (37 reps undone)
Limiting factor(s): poor specific muscular aerobic capacity for wall balls (shoulders and hammies), twisted rope clipping my right foot every 6th rep after the first round.

- Unbelievably furious with this. I can’t express the level of frustration enough. First Round, the double unders were unbroken, after that I couldn’t string together more than 6. It wasn’t shoulder fatigue or my inability to maintain rhythm it was my right foot every time. My rope has been mangled for awhile now so I’m going to look into getting a new one. The wall balls are really difficult. I did 10s every round and was gassed after every 10. These need a lot of improvement. TTB were unbroken the 2 rounds I got them done in.

I couldn't be more unhappy with my performance today. It started off great and then ended terribly. Damn near lost my mind during the double unders. However, tomorrow is a new day. I look forward to seeing what it has in store.

Saturday, February 22, 2014

0645

Morning Weight: 275.0

Warmup
12 minute smooth AMRAP
250m row
Inchworm to pushup x 8
Strict pullup x 8 - 12
Squat grinders x 8
Rebound, unbroken box jump x 10 @ 20"

Specific Development
A
Burgener Warmup
B
Power Snatch 5, 4, 3, 2, 1; 2 minutes rest between

Result: 135x5, 165x4, 185x3, 205x2, 230
Limiting factor(s): felt lethargic and weak, ambitious, poor mechanics, the bar smoked my forehead on the 230# attempt

- This didn't feel very good from the beginning. 135# felt really difficult for some reason. I was really winded. However, as I progressed, the weight felt a little easier...until my forehead got in the way. Not really sure how it happened but it didn't feel to good. I was probably being a little over ambitious anyway with how I felt in the beginning.

Gen. WOD
5 sets @ "all out" pace
10 Deadlift @ 225#
10 box jumps @ 20"
10 burpees (clap behind head, MOVE FAST!)

Result (by round): :58, :57, :52, :50, :49
Limiting factor(s): perceived rate of exertion was inaccurate, body weight

- This was an incredible amount of fun! I'm not sure why the drop in time is so drastic. I felt as though I was going all out for every single round. I think the common denominator there was rhythm on the box jumps. All rounds were unbroken, however, I had 2 no reps in the 1st round and 3 in the second due to not fully extending my hips. I was trying to move fast which led to me getting out of control a couple of times. Burpees were rough, however, they are getting much, much easier relative to where I was before. The deadlifts were cake. I finished all 10 reps in under 10 seconds each round. I am incredibly happy with that.

This was a lot of fun. No baby, yet, but she will be here soon. I can't wait!

Friday, February 21, 2014

1155

Morning Weight: 273.6

Warmup
14 minute smooth AMRAP
Double unders x 50
Squat grinder x 8
Wall squat x 10
Walking spiderman x 8
Overhead squat x 5 @ 135#
     - tempo 13x1
     - 1st rep squat snatch

Mobility
Shoulders
Hips
Triceps

- I practiced some muscle ups here. I almost got it...it's so frustrating. I got my left are through and almost had my right arm locked. However, "almost" only counts in horseshoes and grenades. 

Specific Development
A
Burgener Warmup Squat Clean

B
3RM Touch 'n' Go Squat Clean (12 minute timecap)

Result: 135, 165, 195, 215X, 225PR, 245PR
Limiting factor(s): poorly myelinated neurological pathways, incredible pain in upper trap and infraspinatus that shot across my posterior deltoid every time I was in the rack position

- Overall, I'm okay with this. I used oly shoes this time and I felt a pretty significant difference. I think I could have gone up to 255# or maybe even 265#, but the pain in my shoulders was so ridiculous every rep that I ran out of time. I'm definitely not happy about that.

Gen. WOD
A
7 minute AMRAP
Overhead Squat x 5 (from floor)
Muscle ups x 2*

*I did 6 unbroken dips due to the fact that I still can't do muscle ups

Result: 7 rounds + 1 overhead squat
Limiting factor(s): core instability, weight (on dips), shoulders, ankle mobility

- I'm not happy with this at all. I felt like I was all over the place. Each snatch was fair less than perfect and each overhead squat felt very wobbly and out of control. On the dips, my shoulders continues to flare up. I'm not sure what's going on there. Maybe I just need to do a lot of mobility on it.

B
Max effort unbroken butterfly pullups x 3 w/ 3 minutes rest between sets

Result: 15, 22, 20
Limiting factor(s): grip, weight, rhythm

- I'm happy that I got over 50, however, I wish I could have done more. However, I still believe that the common denominator is my weight. I'm still just too heavy to perform the gymnastic movements efficiently even though I'm a little lighter than when I started, I'm still hovering around 270 - 275 which is SIGNIFICANTLY heavier than the elites and even those who make it out of The Open and into Regionals. Just gotta keep on keepin' on. 

"This All Sucks!": Learn to Embrace What "Sucks"

"Oh my gosh, this is going to suck so much!"

"Dammit! I hate burpees!"

"Squat snatches and squat cleans can go "f" themselves!"

These are just a few sentences that are often said and that I have often heard when it has come to becoming a better CrossFit athlete or a better athlete in general (reference the first quote for the generic reasons and for all athletics). Many, if not the vast majority of, athletes in their particular sport will mutter something in regards to how awful the next set, workout, movement, training stimulus, etc. will be almost every day within their training regime. Why?

For the sake of specificity, let's look at the CrossFit athlete. CrossFit is defined as "constantly varied functional movement performed at high intensity" and provides a definition of fitness as  "increased work capacity across broad time and modal domains"                                                         (www.crossfit.com/cf-info/what-is-crossfit.html)

All too often in the CrossFit world/community, complaining can often be heard. Is this complaining bad? Not necessarily. Even the best athletes in the sport of CrossFit complain. My question is "why?".

I have been a part of the CrossFit community for what will be 3 years this March 2014. Over these 3 years, I have encountered a lot of developments in the CrossFit world and I have watched it grow ever since I viewed the documentary "Every Second Counts" in 2009. I have also listened and been influenced by the workouts and movements that "suck". Did I fall into this trend of not being happy about the "suck"? Of course. It wasn't until recently I discovered that thinking a movement or workout "sucked", was not conducive to my training. By thinking that something was going to "suck", my mental mindset was already put into a negative spiral downward. Once I had this epiphany, I started noticing a huge change in my developments as a CrossFit athlete.

"Burpees suck!" 

This is a phrase almost everyone in CrossFit is used to hearing. However, the pros of performing burpees (high volume, for speed, etc) far outweigh the cons. The burpee is one of a select, exceptional multi-joint movement that uses your own body weight to develop coordination, improve anaerobic capacity, aerobic capacity, lactate threshold, and a true command of one's body weight. Are they easy? For some, yes, for the vast majority, no. However, it's a movement that most, if not all, CrossFit athletes despise. How can one despise a movement that is so beneficial to body and can aid in developing so much anatomically and physiologically? The clear answer, and I'm sure a lot of people would agree, is that they require a lot of work. Movements that require a lot of work aren't favored by CrossFit athletes because we are all about EFFICIENCY. How can you make a burpee efficient when all the movement is is falling on the ground and getting back up? DO THEM. That's how an athlete becomes efficient with burpees. By doing them. Yes they are hard, however, they will ALWAYS be a part of The Open, Regionals, and The Games. 

Therefore, whenever a workout is composed of high volume or high speed burpees, the movements look tough, or the overall workout seems incredibly difficult, EMBRACE IT. Welcome the workout/movements into your life and into your training regime. You need to perform the movements you are bad at so to become 85-90% efficient across all modal domains and excel in your sport of CrossFit. Embrace what is going to "suck" and just perform. Just say "looks like fun" and do the workout. I have learned this and it is something I'm going to be implementing into the program I'm currently following. Being an athlete in a particular sport is fun. CrossFit is my sport. I plan on having some fun and staying in a great mental mindset. I challenge you to do the same.

For the sake of time, I needed to keep this relatively short so I apologize if this conclusion seems abrupt.

EMBRACE WHAT "SUCKS"

    

Wednesday, February 19, 2014

0655

Morning Weight: 274.8

Warmup 
500m row
12 minute smooth AMRAP
Double unders x 20 - 30 for speed
Sampson Stretch w/ pass through x 8
Strict pullup x 8 - 12
Narrow squat grinder x 8
Assisted pistol squats x 8 - 12 total
+
Burgener warmup for power snatch

Specific Development
A
Power Snatch 1.1.1
*Needs to be heavy and maximal effort

Result: 205, 205, 225
Limiting Factor(s): poorly myelinated pathways for execution and mechanics, core stability

 - This was alright. My max is 235# for power snatch, therefore, I kept it mildly light yet treated it like max. I was focusing on executing the snatch in a relatively different manner. Below are is a video with my 135# attempt. I have an issue with my feet landing very, very wide on heavy power snatch and power clean. I would like to fix this. My 225# power snatch had a very wide landing. Probably close to a Sumo DL High Pull stance which is incredibly wide. I wasn't quite there, but I know I was close to it.

 - The difference between the two is I'm moving as one unit in the first attempt and breaking it up into two movements (in my opinion). I'm lifting my rear first and then popping my hips more? I'm not sure. I'm just playing around with this.

B
Deadlift @ 80% effort 3x3, rest 2 minutes between
*not 80% of 1RM, moreover, 80% of how I feel

Result: 405# for all sets
Limiting factor(s): Not much. Felt pretty good.

 - This is interesting because this is actually almost right on 80% of my 1RM (510#). This felt great. I probably could have gone significantly higher, however, I wanted to focus on maintaining an incredibly tight core, flat back, and feel the weight.

Gen. WOD 
2 rounds for time
25 KB Swings (2 pood)
25 burpees

Result: 6:23 (movements by round: KB swings - unbroken, 10/15; Burpees - 15/10, 5/10/10
Limiting factor(s): weight, pacing, low lactate threshold

 - Burpees, burpees, burpees. A lot of people say they suck and they hate them. Over the passed few months, I've been trying to embrace aggravating /not-very-popular movements such as burpees. With that being said, my ability to perform a good amount of them is still difficult for me. However, they will get better over time. I didn't write down my splits and I wish I would have. I'll be sure to purchase some sidewalk chalk soon to I can keep track.

Overall, I'm moderately happy with today. My training for the next week will be interesting. Rachel and I went to the doctor yesterday and they said the baby could be here as early as this weekend or as late as 2 Saturdays from now. Hopefully, she'll be born next Tuesday (2/25) or during next weekend. My wife and I would like for her to "cook" a little more so to allow a bit more brain development. Regardless, I'm going to be a daddy soon!

Tuesday, February 18, 2014

0645

Morning Weight: 273.0

* I began the loading phase yesterday for Creatine Monohydrate, so I believe the 1.2# difference from yesterday morning could attributed to that or the spaghetti my wife and I made last night with Turkey meat sauce and green peppers

Warmup
2 rounds smooth
Double unders x 30 - 50
Pushup to down dog x 4
Tricep mash on bar x 6 each arm
Squat ginder x 6
Front squat @ 135#, tempo 13x1
+
Burgener warmup for squat clean

Specific Development
A
1RM Squat Clean (12 minute timecap)

Result: 135x4, 185x2, 205, 225, 245PR, 255PR
Limiting factor(s): improperly myelinated neurological pathways due to inexperience with squat cleans, time

 - Below is a video of my attempt at 245# (hopefully it works). I chose to sit at the bottom for a brief moment on all of my attempts so to insure stability and control. This was my very first attempt on finding a 1RM for squat clean that I can remember since I started CrossFit 3 years ago. I suppose I'm happy with this result, however, my 1RM power clean is 305#, therefore, I have A LOT of work to do on this. Now, I didn't use Oly shoes and, perhaps, that could have made a difference here.

 

+

5 minutes rest

B

30 squat cleans for time @ 70% of above 1RM 

Result: 6:58 (175#...was supposed to be 178.5#, however, I didn't have access to the little plates)

Limiting Factor(s): inefficient with squats cleans, first time I have ever done high volume squat cleans at anything about 95#, low specific anaerobic capacity which led to the onset of incredible fatigue at around 2:00 (after completing 15 reps).

 - This was aggravating, yet it was relatively enjoyable. It was a very drastic change in stimulus from the style of training that I have been doing leading up to this workout. It took me a good while to complete, however, my goal was to be sub 7:00 and I achieved it...barely, but it was achieved. 

Gen. WOD

Row 2K at a sustainable pace

Result: 7:22 (150.5 avg/500m)

Limiting factor(s): Low aerobic capacity, breathing was probably a little too high

 - I was okay with this. Had it not been for my buddy, Josh, holding his pace at 1:50.6/500m, then I probably would have tried to sit at ~1:58 - 2:01/500m. The squat cleans really wore me out. I only rested about 5 minutes between the 30 squat cleans and the row. Had I repeated this 4 minutes later, it would have been moderately difficult to hold that pace again.

This morning was alright. There are things that could have been better. I'm had some difficulty sleeping last night, however, I think I'll be able to sleep well tonight after this.  

Monday, February 17, 2014

Mon, Feb 17, 2014

 0630

Morning weight: 271.8

Warmup
3 rounds smooth
Row 250m, focus on low strokes/minute with 100% effort pull  
Sampson stretch w/ pass through x 8
Strict pullups x 6 - 10
Strict squat grinders x 6
Burpees x 6, focus on pacing similar to 13.1

Specific Development
A
5RM Weighted Pullup (8 minute timecap)

Result: 12# chain
Limiting factor(s): body weight, blisters and rip frim yesterday, brachioradialis is still slightly inflamed

 - Didn't have access to a belt with the loop-through chain on it, so I had to improvise. My buddy, Josh, found chains and each one weighed ~12# (probably closer to 13# on one of them). It didn't really matter, in a sense, due to the fact that my pullups are significantly less than perfect. I'm accepting this result, however, I'm not happy with it. Patience, however, is a virtue. Pullups will become easier as I continue to lose weight/mass.

+
Transition period is rest
B
1RM Push Press (10 minute timecap)

Result: 135x5, 185x3, 225x3, 255, 280F
Limiting factor(s): time (which is mostly my own fault, took a lot of rest between reps/sets)

 - Not happy with this at all. My previous 1RM was 275# and I achieved that approximately 10 months ago. I was a little ambitious on the 25# jump for my last attempt, however, I was running short on time and wanted to PR. Problem is, I was nowhere close to locking it out.

+
2 minutes rest
C
5 minutes AMRAP
- Handstand Pushups

Result: 27 reps
Limiting factor(s): body weight, plausible fatigue caused by push press, "flailing" in the kip

 - This is embarrassing. I was really shooting for at least 50 on this. Once the timer went off, I wasn't even very tired/my arms didn't feel very fatigued. Throughout the entire 5 minutes, I could not get the rhythm down. I don't understand why. That has been one movement that I've really been practicing it a lot. Maybe it was just one of those days. Oh well, it's Monday, I can still turn this week around.

Gen. WOD
Row 3 minutes for maximum calories

Result: 73 calories
Limiting factor(s): low lactate threshold

 - I'm not sure what to make of this. I'm not familiar with what is good and what is bad on a Concept 2 rower. This was originally supposed to be on an Airdyne, however, I do not have access to one nor do I or my wife have $1,000 of expendable income for one. The goal on this was to be 1 calorie per pull. I think I ended up being ~1.3kcal/pull and averaged ~19s/m.

Tomorrow is a new day. Let's have some fun.  

Sunday, February 16, 2014

Sunday, Feb 16, 2014

0730

Morning weight: 271.8

Warmup
3 rounds smooth
Double unders x 30-50
Inchworm to pushup x 4
Unbroken CTB Pullup x 5
Squat Grinders x 4
Squat Clean x 4 TnG

- This felt alright. First 2 rounds was 135# on the squat cleans. I felt ambitious and did 4 squat cleans @ 225# that weren't TnG but clustered instead and did 2 pausing at the bottom and 2 "bouncing" out of the bottom. 225# actually felt really easy. Also, this was a PR for me since I've never really attempted squat cleans...ever. 

Chest-to-Bar Pullup Re-Test 

16 minute timecap
20 x 5 unbroken CTB pullups for time

Result: DNF (10 rounds)

- Limiting Factors: WEIGHT!, 6 blood blisters, 1 mid-hand rip, brachioradialis flared up really bad (had to ice it immediately when I got home)

- Now, I'm starting to question if I should truly try to follow AthleteWOD now or wait until after the Open. I feel like a failure to the programming with my inability to perform such a simple body weight movement. I think, scratch that, I KNOW it's a combination of weight/mass and a fear of ripping the living crap out of my hands. I think I just need to figure out a taping job that will limit the formation of said injuries.

Overall, this has been a BS weekend of training. I'm not happy with it at all. Nutrition wise, yes, I'm working on it. I've gone down from 280.0# - 271.8# in a month so something is working there, however, it's still not enough, clearly. Tomorrow is a new day and, technically, a new week. Time to recoup and spend some quality time with the wife and get in a better mindset.     

Saturday, February 16, 2014

Sat. Feb. 16

0645

Morning weight: 273.8

Test 
20 x 5 unbroken Chest to Bar pullups for time
- every set MUST BE unbroken, if one isn't, it does not count


Result: DNF


This was a joke. I'm incredibly disgruntled with how this was handled this morning. I felt great after warmup. I mixed in some butterfly pullups, squat snatches, and double unders and felt really good. Once I hit the bar, it was a completely different story. 

Goal was to take 10 seconds rest between sets and average 9 seconds per set. I got 3 sets in and couldn't do anymore. My hands started ripping and my forearms were cramping. I have no clue what the deal was. I'm going to try this again tomorrow with my buddy, Josh, and see if we can't fix this. I thought I was in a great mental mind set, my body felt good, and then, BAM! It felt like someone smacked me across the face with a sledge hammer. Tomorrow will be better. I'm going to file down my calluses and shave. We'll see what kind of an effect that has.     

Thursday, February 13, 2013

Thursday, Feb. 13

6:40am

Specific Development
A
Smolov Back Squat w/ 3-x-x-1 tempo (1RM = 380#)
3 x 8 @ 245#
5 x 1 @ 265#
2 x 2 @ 285#
1 x 1 @ 305#

- This was rough. Took me roughly 23 minutes to complete.That tempo is killer. I'd like to get my squat higher. With my body weight hovering around 275 - 280#, these numbers aren't really something to be proud of. However, since I'm following AtheteWOD, I look forward to becoming much more proficient in everything and for my strength to improve.
+
5 minutes rest

Gen WOD 
B
3 rounds for time
15 Hand-release pushups
30 Russian KB Swing (1.5 pood)
+
EXACTLY 5 minutes rest
+
3 rounds for time
10 shoulder to overhead (135#)
50 Double unders

- 1st 3 rounds = 3:58
      - This wasn't too bad. The rough part was the hand-release pushup. I really, really need to get better at moving my body weight around. My nutrition is, mostly, in check. I'm still working on some kinks there. Rep scheme was: RD1 - unbroken, unbroken - RD2 - 8/7, unbroken - RD3 - 5/5/5, unbroken.

- 2nd 3 rounds = 4:28
     - Freakin' double unders, man. 1st round was solid, however, the last 2 hosted the most frustrating experiences in my life...or so it felt. Rep scheme: RD1 - unbroken, 20/30 - RD2 - unbroken, 17/8/15/10 - RD3 - 5/5, 21/10/8/2/8.

Today was pretty much just a play day. I probably shouldn't have done this, however, Rachel and I spent a little extra time in the hospital yesterday so I wasn't able to hit the AthleteWOD Mens Group 1 WOD in the PM. Tomorrow will be different. I'm really hoping it's 13.4. I have a feeling I can destroy my previous score.

February 12, 2014

Wednesday, February 12

6:40 am

Specific Development
A
Find 1 RM Back Squat (tempo 3xx1)
 +
10 minutes rest

B
AMRAP @ 85% 1RM (tempo 3xx1)

- Got up to 380# for the 1RM. This is 20# under my "regular" back squat 1RM, however, I'm okay with this since my training lately has been very much body weight based and less "get stronger". Also, I felt like I could have gone higher, however, my knees were pretty valgus and that didn't make me happy. I tried my best to put form over weight on this. 

- I achieved 5 reps on part B. I'm not really sure where that puts me, however, I'm not too happy with it. I look at this and I feel much disappointment. A buddy of mine has achieved 400# x 8...we used to be relatively close in strength and now he's blowing me out of the water. Also, let's not forget I weigh in around 275# and he weighs in around 205#. Frustrating as it is, all this means is I need to commit fully.

pm

Gen. WOD
A
3 rounds for time
15 handstand pushups
30 Russian KB swing (2 pood)
+
5 minutes rest

B
3 rounds for time
10 shoulder to overhead (135)
50 double unders 

- I didn't get to this. Rachel and I had an unexpected, extra long visit at the hospital today. I'll do this tomorrow morning.

Februaury 10, 2014

Monday, Feb. 10

6:40am

Specific Development
30 minute EMOM
even: squat snatch x 4
odd: box jump (30") x 4

- started at 115# (min 0, 2, 4, 6, 8, 10) 135# (min 12, 14, 16, 18, 20) 155# (min 22, 24, 26, 28)

- did mostly step down on the box jumps. Attempted rebound at minutes 3 and 5. My right knee flared up after the second attempt. I'm not sure why, therefore, I reverted back to step down. I was able to complete all 4 jumps in under 9 seconds. I'm okay with that.