Tag Archives: chest-to-bar

Halloween Squat Snatches?

Made it to Wednesday this week, so we’ll call it good so far. Wasn’t sure we’d get that far after Monday! But headed in for a Halloween 5:45 evening class with Coach Nicole. We had a bunch of folks – KB & Zac, Evan, Jimmy & Drea, Aileen, and Rebecca. Looked like the 4:45 class was also quite full, which is awesome.

supermanWe started with a little warm-up:

  • 2 rounds
    • 90 second row/bike
    • 10 slow, controlled OHS with PVC
    • 10 ring rows
    • 10 hollow body with PVC raises
    • 10 superman with PVC raises

And then we talked quite a bit about scaling options at the rig for the muscle-ups and went over squat snatches in detail with an empty bar before adding some weight.

The workout? 2018 Team Series Event #5…

  • For time
    • 10-9-8-7-6-5-4-3-2-1
      • Bar muscle-ups (or pull-ups or other scaling options)
      • Squat snatches (95/65#, 65/45#)
Games2012_TrackTriplet_FroningLeverich_muscleup_0
Yeah, I can’t quite do this yet. πŸ™‚

Time domain? 15-20 minutes? It’s 110 reps, so a good number of reps regardless of what options you picked on the menu.

My workout was:

  • 10-9-8-7-6-5-4-3-2-1
    • Banded strict chest-to-bar (three bands) and strict ring-to-sternum ring rows
    • 65# squat snatches

How’d it go? Well, Nicole wanted me to focus on my head position in the snatches, so I attempted to “relax” my neck so it wasn’t thrust forward as far. And it does make a huge difference. If my neck is more vertical, my torso is too, which means my shoulders are as well — everything sits better when the whole chain is stacked vertically instead of diagonally… Go figure. πŸ™‚

I struggled with that a bit, but I struggled with the banded C2B more. I don’t quite have the range of motion to pull my elbows down, even with the bands, where our trainers want them. I did manage a few, but they fell apart pretty quickly. When that happened, I dropped to the ring pull to sternum and did that as best I could.

My final time was 17:11, which was right in the time domain they were looking for — so I think I scaled appropriately. πŸ™‚

Plus, it was fun to cheer on the folks (Zac & Evan) actually able to do the dang bar muscle-ups. Everybody did awesome. Thanks Nicole for a fun workout and great work class!

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Sneaky WOD Kicked My Butt

Wednesdays used to be my rest days, but now I’ve decided to try and work out in the evenings if at all possible. I may have meetings in the morning that prevent me from getting into the box, but by the end of the day I’m ready to get a workout in, even if it leaves me a little broken at the end. πŸ™‚

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upTonight, I ended up in the 4:45 class with Coach Nicole along with Steve, Lisa, Katie, Marino & Deana.

We started with a variation on one of the warm-ups from earlier in the week:

  • 2 rounds
    • 1 minute of single-unders
    • 10 slow PVC pass-thrus (we did these laying on the floor in the second round)
    • 10 reverse grip pvc pipe strict presses (we did something slightly different in the second round but I don’t recall now what it was)
    • 5 reps of squat therapy, but a little different – had a PVC pipe straight out from us and then slowly tried to raise it at an angle (not straight up and down, but forward) as we squatted slowly

Nicole always does a good job of keeping things fresh and interesting during these warm-ups. πŸ™‚

Then we did some skill work with the PVC and some sumo deadlift high pulls before grabbing an empty barbell and doing more work. And before we moved on, we added some weight and worked up to our working weight. I started with 75#, moved to 95#, and then shifted to 115#. More on this choice later. πŸ™‚

CrossFit-Moves-Chest-To-Bar-Kipping-Pull-Up

From there we migrated around the gym to explore the different scaling options we had available. We had quite a few. I chose to work on my chest to bars tonight because they definitely need a little work. Plus, I discovered tonight that C2B will be part of the BoxLife Games I’m doing with Nic in a couple of weeks, so we’ll see how that goes (though it looks like we can maybe do pull-ups instead of C2B).

My C2B during the warm-up actually felt pretty good. I thudded the rig pretty solidly for a few reps, so that was nice. And Nicole gave me some compliments later about how much I’d improved, which was awesome.

With all that said and done, it was time to actually do this workout, which we should supposedly finish in 6-8 minutes. HA!

The workout was for time:

  • 15-12-9 reps
    • Sumo deadlift high pulls (115/75# performance, 65/45# fitness)
    • Chest-to-bar/Chin-over-bar pull-ups or jumping pull-ups (fitness)

sumoDeadlift5_NickStreetSo how’d it go? Well, I started out ok and fell apart pretty quickly. πŸ™‚

  • 15 SDHPs I broke into sets of 5-5-5
  • 15 C2B took a while – a few at a time. turned out my body was stressed by the SDHPs already, so I was doing a max of 3 reps and fell to singles pretty fast
  • 12 SDHPs – my body wasn’t happy, so I did 4-6 at a pop and worked my way through them as singles or doubles afterwards
  • 12 C2Bs – ugh. this was bad – I did singles for the most part, but I was lucky on a few that my chin got over the bar at all — my C2Bs fell to regular pull-ups quickly
  • 9 SDHPs – I think these were mostly singles
  • 9 C2Bs – these were in singles or doubles and most of them were just pull-ups with my chin over the bar
  • Time: 9:50

Yeah, this was not my best performance. I was lucky the words “chin-over-bar pull-ups” were in the Performance category. πŸ™‚Β When we were done, I sat on the wall for what seemed like an eternity, just trying to recover enough energy to go clean up my equipment.

2ge38eWhen that was done, we did an ab-workout that Nicole came up with — and I have to say it may have destroyed me more than the programmed workout. πŸ™‚

  • 50 ankle touches where you are on your back, your knees up and feet close to your butt, reaching right to your right ankle and left to your left ankle, back and forth
  • 40 kick flutters – again on your back, kick your feet in the air – right and left counts as one rep
  • 30 grasshoppers – flip over on your hands and knees and go side to opposite side (see this video –Β https://youtu.be/3j4EKfpajYU)Β  — I have to admit I only got through 10 and was losing steam by this point
  • 20 figure eights with your feet off the ground — left to right and right to left counts as one rep and you’re not supposed to touch your feet to the ground
  • and then we did 10 of something, but I’m struggling to remember what it was

To say the least, I suspect my midsection is going to feel this by Friday, if not tomorrow. My back definitely did – holding my back on the ground and my feet in the air while trying to do some of these movements really fired it up.

At any rate… It was a good class. I’m still alive to talk about it, so I think that means I survived. πŸ™‚ Thank you Nicole and great work everybody!

Dripping Sweat and Breathing Hard

Hello, Tuesday.Β The day of the week has the word “day” in it, so it must be time for another workout. πŸ™‚

Etre-en-nageMade it in for the 8:30 class with Coach Drea. AJ went with me and we joined Larry, John, Todd & Melissa, and their friend Ben for the day. We did the same warm-up as yesterday and then went through a few other warm-up bits:

  • kipping on the rig, working up to chest to bars
  • wall ball work, starting with med ball front squats and push presses, working into full wall ball shots
  • kettle bell swings – first to eye level, then higher, then fully overhead

And then we hit the WOD…

  • 20 minute AMRAP of:
  • Competitor:
    • 5 chest-to-bar pull-ups
    • 10 wall-ball shots, 20/14# ball
    • 15 kettlebell swings, 1.5 pood/1 pood kettlebell
  • Performance:
    • 5 pull-ups
    • 10 wall-ball shots, 14/10# ball
    • 15 kettlebell swings, 1 pood/12 kg kettlebell
  • Fitness:
    • 5 ring rows
    • 10 wall-ball shots, 8/4# ball
    • 15 kettlebell swings, 12 kg/8 kg kettlebell

rogue-black-med-ball-web6_1So… I had some issues with this one.

  • I did C2B pull-ups throughout, only missing on a few and at least brushing the front of my chest with the bar if not thumping it pretty solidly. Did the first 5 pretty well and it fell after that, with sets of 3 and 2 or 2-2-and-1
  • Wall balls were the bigger issue after yesterday’s workout. Quads and knees were a little annoyed with me. Plus the ball I used was a red 20# medicine ball that was far too slick to hang on to for many reps. I dropped it a bunch. Broke up sets in odd places.
  • And KBS were consistent for a few rounds (15 unbroken with a 55# kettlebell) but got to me after a while to the point where I broke it into sets of 8 and 7 in the last couple of rounds.
  • Through it all, breathing was tough. Not sure which movement set me off, but it was definitely a struggle to settle things. Breaks got longer and more frequent.

How’d I do? Finished 5 full rounds, plus 5 c2b and 5 wall balls as time ran out. We were supposed to be in the 7-10 round range and I simply didn’t make that today.

That said, I did do it at Competitor level (Rx) instead of scaling today so that may have been part of it. Even so, it was a good workout with a great mix of push, pull, and squat throughout. I was happy just to keep moving and finish the 20 minutes!

I think everybody else kicked butt, getting it into that 7-10 round range – so great work folks!

One arm, then the other…

This is going to be an odd week with a holiday in the middle, but after being very hit and miss in the last couple of weeks at crossfit, I think it’s a good week to catch up a little and get back into the swing of things. Yesterday’s workout left me gasping on the floor, but today’s definitely gave me some challenges as well.

windmill
Still a better Windmill than mine without weight today. πŸ™‚

Made it in for the 8:30 class with AJ. We were joined by a whole bunch of folks – Todd, Melissa, and their daughter; Larry & Karen; Dave; Dee; Bri; Sarah; a new gal whose name escapes me; Jake… it was a busy class. And we had both Drea & Lara coaching this morning, which was great for such a large crowd.

We did the same warm-up as last night. I chose to run (weird, right?) and then we did 20 mountain climbers, 10 lunges with PVC passthrus, 5 windmills each side (I did it without a dumbbell), 10 goblet squats (35# kettlebell), and 10 kip swings.

From there we stuck with the PVC pipe and did some OHS work and then some light dumbbell OHS and snatch work. We did a few varieties of bar muscle-up progressions… kipping and pull-ups, kipping and chest to bar, kipping and full bar muscle ups… I am getting closer I think, but today wasn’t the day. πŸ™‚

Dumbbell-Single-Arm-SnatchAnd then we gathered our equipment, found our space, and dove into the workout:

  • Metcon
  • Score Type:: Total Time
  • Performance:
    • 3 rounds for time of:
    • 10 dumbbell hang squat snatches, left arm
    • 3 bar muscle-ups
    • 10 dumbbell hang squat snatches, right arm
    • 3 bar muscle-ups
    • Men: 45-lb. dumbbell
    • Women: 30-lb. dumbbell
  • Fitness:
    • 3 rounds for time of:
    • 10 dumbbell overhead squats, left arm
    • 5 ring rows
    • 10 dumbbell overhead squats, right arm
    • 5 ring rows
    • Men: 20-lb. dumbbell
    • Women: 15-lb. dumbbell

jim-carrey-ace-ventura-armsSingle-arm movements are still not all that hot for me. But they are getting better. So I did the best I could:

  • 10 dumbbell hang squat snatches, right arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups
  • 10 dumbbell hang squat snatches, left arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups

I have to say I had some concerns after the warm-up, but I struggled my way through it and finished in 9:17.Β AJ used an 8# dumbbell and jumping muscle-ups on a low bar, finishing in 10:58.

Any time there are single-arm movements in a workout, I grumble. They’re always slow and awkward for me and lighter than I think they should be. I possibly could have tried a 25# dumbbell today, but it would have just slowed me down and I felt slow enough.

Thumbs-up-clipart-cliparts-for-you-5Everybody was moving right along today! So great work 8:30!

And a quick shout out to Lara, who is working through her Level 1 coaching internship with Drea. She led the warm-up today and was helping with some adjustments throughout the work-out and the skill work. She did great and answered a few questions/concerns I had off the bat, convincing me not to go with overhead squats instead of hanging squat snatches. πŸ™‚ Thanks Lara!

18.5 is done!

Little things. I’m coming to find big satisfaction in little things. Like being able to string together chest to bar pull-ups and laugh with my crossfit family.

crossfit-games-open-2018That said, I’m happy to report that 18.5 is done. Went in for Friday Night Lights at Continuum and built up the oomph to jump into one of the heats that started earlier in the night. Cheered on friends. Warmed up a bit. Nothing I did really made me feel “ready” to do this workout. But when a spot opened up in a heat with Jordan & Lara, I shifted into position and did the workout anyway. πŸ™‚

I’ll talk about the motivation problem later, but let’s get into the workout.

Castro had all of us #intheopen vote for one of three workouts for 18.5. Ultimately we chose c2b and thrusters.

  • Workout 18.5 = 12.5 = 11.6
  • Complete as many reps as possible in 7 minutes of:
    • 3 thrusters
    • 3 chest-to-bar pull-ups
    • 6 thrusters
    • 6 chest-to-bar pull-ups
    • 9 thrusters
    • 9 chest-to-bar pull-ups
    • 12 thrusters
    • 12 chest-to-bar pull-ups
    • 15 thrusters
    • 15 chest-to-bar pull-ups
    • 18 thrusters
    • 18 chest-to-bar pull-ups
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Men use 100#

I knew that the chest-to-bar pull-ups would be my limiting factor. Last year I could only do jumping c2b, but over the last 12 months I’ve worked my way up to doing real c2b more consistently. Maybe not for prolonged periods of time, but two or three at a time were doable.

CrossFit-Moves-Chest-To-Bar-Kipping-Pull-Up

100# thrusters weren’t going to be fun, but they were doable. And the bonus for this workout was the 7 minute hard cap. Go until you’re out of time and then you’re done. Woo!

So how’d it go? I managed to get through 3 and 3, 6 and 6, and 9… and the 9 chest to bars took FOREVER. Then, when that was done I did another 8 thrusters. Didn’t hurt that Jonathan was urging me forward again as my judge.

I no-repped myself at least twice on that set of 9. Hand position was an issue — plus the tear on a finger on my right hand (from rope climbs on Thursday) made things tricky. But we managed.

44 isn’t a huge score, but it was my third Rx’d workout this year in the open. I’m more than good with that – I’m very happy. And later this week I want to reflect on this year’s open a bit — the good and the bad — and what I need to work on going forward.

My motivation issues were interesting. It happened last week a bit with 18.4 as well, where I knew what I needed to do and warmed up a bit, but never felt really energized to do the workout like I did the first couple of weeks. But here’s the thing — I was there to do the workout and I did when the opportunity presented itself.

It wasn’t ever that I was not going to do the workout, it was just getting into the “ok, let’s go” kind of mentality I needed. So I was grateful for my coaches and friends at the box for encouraging me to go in that moment. I may not have made it as far as I would have liked, but I did what I went to do and did a good job when it needed to happen.

Congratulations to everybody who did 18.5 last night at Continuum and around the world. Y’all killed it!

20180323_193035

Another Twofer

This week has just continued to be wacky. Ended up going to a 4:45 class on Wednesday night and the 8:30 class on Thursday morning, so I’m just rolling them together again.

Wednesday – A Deadlift Deficit

Yesterday started with a meeting, which led me to Coach Shaun’s 4:45 class in the evening. It was me, Sean, and Jonathan. We started with some foam rolling and moved into the week’s warm-up before jumping into deadlift skill work.

Barbell_Deadlift

But the meat of the workout was deficit deadlifts. Essentially as my 17 year old put it, “deadlifts on platform shoes.” Sure, it was kind of like that.

The idea is that by standing on plates, you have to reach a bit further down, which if you do enough — hopefully it will help strengthen the pull when things get really heavy with a regular deadlift. Apparently there is some controversy with them. (BarBend has a great article about them.)

We started out pretty low on the height and I really didn’t go very far up from that. I started with a set of 10# plates and moved to 15# plates. The workout wasΒ 5 x 3 Deficit Deadlifts, so five sets of three with increasing weight.

weight-plates-299537_960_720First we warmed up with a few sets:

  • 135# x5
  • 185# x3
  • 205# x3

And then we started on 10# plates:

  • 225# x3
  • 245# x3

I decided to go up in weight and plate height, so shifted to 15# plates.

  • 265# x3
  • 295# x3 (in retrospect a bit too big of a jump)
  • 315# x1 (got one very wobbly kneed deadlift up and dropped after that)

That last rep was ugly. I’ve never had my left knee shake like that before, but that whole left hamstring and hip were telling me off a bit even at 295#. I should have done 285# and 305# I think, but of course I just threw plates on without thinking a whole lot.

I wasn’t hurt by it, but I definitely should have scaled back a bit towards the end.

Fun, laid back class. Thanks Shaun and great work guys!

Thursday – Burpees Say What?

And then today I went in with Ev to the 8:30 class with Coach Bill. We had a good crew – Todd & Melissa and KB joined us. It was great to have KB back!

burpees-suck-white-e1415664950623We went through the warm-up with Bill and then did some additional work to get shoulders and wrists all limbered up for the movements to come. Shoulders were a little fried, but as always the wrists got fired up by the back and forth work we put them through. Good for cleans, but it didn’t make them happy.

And then we started warming up for hanging squat cleans and burpee C2B. Mostly squat cleans. PVC pipe. Empty barbell. Light weight (95#). Heavier weight (115#). And I had weights out to go to 125# but decided to stay at 115# to try and get through the first set of squat cleans unbroken.

The workout was:

  • 12-9-6 reps for time of:
    • Hang squat cleans (125/85# Performance or 65/45# Fitness)
    • Burpee chest-to-bar pull-ups (Performance) or Burpees (Fitness)

My workout ended up being:

  • 12-9-6
  • Hang squat cleans @ 115#
  • Mix of burpee c2b and regular burpees

My hanging squat cleans actually felt ok at the lower weight once I got going. ButΒ I was struggling to find a way to do jumping chest to bars today. I could do regular c2b but failed multiple times at jumping ones on a lower bar.

CrossFit-Moves-Chest-To-Bar-Kipping-Pull-Up

Bill said to shoot for 8-10 minutes and I laughed, but it kept me at the lower weight. I still struggle with squat cleans and even 125# this past weekend for Kiana’s WOD was a bit of a challenge.

So how’d it go? Well, Ev did the workout with 55# hang squat cleans and jumping C2B burpees, finishing in 6:08.Β I wasn’t quite that quick. πŸ™‚

  • 12 hang squat cleans @ 115# – paused with bar on thighs, but didn’t put it down
  • 6 slow burpee + c2b
  • 6 slow burpees
  • 9 hang squat cleans – I know I broke it up but don’t remember quite how – might have been 3-3-3
  • 9 slow burpees
  • 6 hang squat cleans – broke it into 3 and 3
  • 6 slow burpees
  • 7:27

My burpee + regular c2b combination was SLOOOW and I had to keep coaxing myself back up to the bar after each burpee. I decided that if I continued that way I’d still be going at the 10 minute mark — though the c2b’s were good, it was very slow from floor to bar. So switching to more “regular” burpees was a better solution.

But I was happy with the result. I got done in under 8. Mission accomplished.

Great work 8:30 class! You were all moving right along!

 

Speedy Row!

So this morning I headed in for the 8:30 workout and I was ready to run. I wasn’t happy I was going to run, but I had a goal in mind – a 10 minute mile. I had a hat, gloves, and an extra shirt to layer on. Thankfully it seems I can keep my good thoughts for another day when it’s warmer. πŸ™‚

winner-clipart-winner-clipart-1Headed in and met Logan. We both chatted about the fact that it was going to be chilly, but at least it wasn’t snowing. And as we headed in with Drea & Noah, she suggested that if we were fighting a cold or injuries, it would probably be a good day to row instead.

It was like winning the lottery. πŸ™‚

We did the same warm-up as yesterday and that proved that the prize for the day didn’t extend to that. πŸ™‚ But we chugged through it pretty well.

Once that was done, we talked about the skills work today. Strict chest-to-bar pull-ups and strict ring dips. We tried a few things and eventually I used the green band (little blue + red bands didn’t cut it) to at least get my chest to the bar. It was a challenge for sure — mobility wasn’t awesome at that point.

20180206_092038We finished talking about that and then headed over to the rowers. 2000m. Go fast.

I guessed and thought maybe I’d be done in the 8:30 to 9 minute mark. Drea thought maybe 9:30. Logan was about in the same boat.

And we were off to the races. Though my left knee was a little fired up, I chugged through and managed to get through 1000m in right under 4 minutes. Apparently I was moving better than I thought, despite what my knee said.

I finished it at 8:15.9. Fastest I’ve ever finished 2000m by a long shot. Usually I’m around 9 minutes. Not today!

Surprised myself, but I think I surprised Drea too. πŸ™‚ Caleb was cheering me on the whole time too. I was pretty fried by the end, but very happy with the result.

ring-dipFrom there, we went back to the rig and worked through the strict C2Bs and ring dips. C2Bs I think I may have touched the bar twice, but I was getting better height and pull than earlier.

Ring dips felt good though. I even did weighted ones with a 10# plate and should have gone heavier. Awkward dangling the weight on a belt with a chain, but hey… we made it work. πŸ™‚

So all in all a pretty good day, but I definitely feel the cold coming on. Bah.

Anyway – great work Logan! And thanks for the encouragement Drea & Caleb!