Tag Archives: toes to bar

Team WOD Saturday plus Monday

We get another twofer today. 🙂 I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. 🙂

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. 🙂

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.

 

run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. 🙂
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. 🙂
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. 🙂 It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. 🙂

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. 🙂

Now… back to work! Good work everybody!

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CrossFit Cough and 2018 Regionals Event 5

Ah yes, I always know I’ve pushed myself in a workout when I have the “CrossFit cough” at the end. Today was definitely one of those days.

I meant to go in for a workout last night, but my car had other plans. Dead battery. Today however I went in with Ev & AJ for the 8:30 class. Coach Drea had a bunch of us – the three of us, Todd, KB, Jonathan & Sarah, Karen, and another gal whose name I didn’t catch today.

always-warm-up-thoroughlyWe started with the warm-up from yesterday (that I missed):

  • 1:30 foam roll quads (I used a lacrosse ball on my quads)
  • 1:30 foam roll calves (more time with the lacrosse ball)
  • 100 single unders
  • 10 pvc passthroughs
  • 10 overhead squats
  • 3 Turkish get-ups, each arm (supposed to use a light dumbbell, but I opted to go without today – that said, they felt ok)

still-alive-memeFrom there we talked about today’s workout, which was another one from this year’s Regionals competition.

  • 2018 Regionals Event 5
    Score Type:: Total Time (17 minute time cap)
  • Performance:
    • 35 handstand push-ups
    • 35 toes-to-bars
    • 50-cal. bike
    • 35 dumbbell box step-overs
    • 50-ft. right-arm dumbbell overhead lunge
    • 50-ft. left-arm dumbbell overhead lunge
    • Men: 50-lb. dumbbells, 20-in. box
    • Women: 35-lb. dumbbells, 20-in. box
  • Fitness:
    • 30 knee push-ups
    • 30 sit-ups
    • 30-cal. bike
    • 30 box step-overs
    • 100-ft. walking lunge

We watched this event a few times over the course of the Regionals this year and cringed every time it came on. The mix of assault bike, bar work, handstand work, and dumbbell work looked brutal. Today, I quickly decided to scale a few things:

  • 35 handstand push-ups (I did strict to two abmats)
  • 35 knees to elbows/hanging knee raises
  • 50 calories on the assault bike
  • 35 dumbbell box step-overs quickly became just box step-overs
  • 50 foot right-arm dumbbell overhead lunge (20# dumbbells)
  • 50 foot left-arm dumbbell overhead lunge (20# dumbbells)

Crazy-Job-2015020406My big stumble areas were with the assault bike and the box step-overs. I broke the 50 calories into 5 sets of 10 calories, which took a while. And I just couldn’t figure out how to convince my torso not to completely fold over with dumbbells on my shoulders – I did two reps, took a break, and then did one more before dropping the weights all together. If I had continued with the weights I was worried I might still be there 5 minutes later.

And I made it about 35 feet with my right arm in the air and my left arm in a front rack with the other dumbbell — then time ran out. So I didn’t quite finish this one, even scaled.

We got done and breathing was a challenge. That CrossFit cough? Yeah, that was there and it was exacerbated by the fact that I think my allergies (even on antihistamines) are cranked up to 11 today. But we’ll get over it. 🙂

Everybody really did well today – I think Todd was the only one in our group who finished under the time cap. AJ finished a bit over the time cap and did awesome. Everyone else was somewhere in-between.

Definitely a challenging workout! Thanks Drea!

And it was awesome to see Jonathan AND Sarah with the twins and Aaron today. Great work everybody!!

Head Not in the Game Today

Most days, something is out of whack. Mind. Body. Spirit. Usually I count myself lucky and say that 2 out of 3 ain’t bad. But today, two out of three were out of whack – maybe all three. That made it a bit tougher.

single-unders-foreverArrived for an 8:30 class with Coach Drea. We had Bill & Brent today. And even during the warm-up I could tell I was just off. The warm-up was:

  • 2 rounds
    • a minute of single unders and then a minute of double unders
    • 10 PVC pass-thrus (just first round)
    • 10 OHS with PVC
    • 10 hollow-body rocks
    • 10 push-ps
    • 10 v-ups or knee tucks
    • 30 second banded shoulder abstraction, each side

I did attempt a few double unders, but whacked myself in the head for about 30 seconds and decided I should just do singles.

From there we moved to some OHS skill work, first with an empty barbell and then with 10# or 15# plates. I grabbed 15# plates. Empty, my right shoulder started talking back. With 75# on the bar, I got through three reps, dropped it and said that was not going to happen today.

Drea suggested shifting to front squats, so I did that with the intention of pushing on those since I knew toes to bar would be rough. We did some active shoulder and kipping work, then shifted to knee tucks, knees to elbows, and finally toes to bars…

still-alive-memeI am happy to say I have a few toes to bars. But they are not pretty. Today was no different.

The workout was:

  • 21-15-9 (competitor), 15-12-9 (Performance/fitness)
  • OHS (115/80# competitor, 95/65# performance, 45/35# fitness)
  • Toes to bars (sit-ups for fitness)
  • Time domain – 5-7 minutes

My workout was:

  • 21-15-9
  • 75# front squats
  • toes to bars until I couldn’t any more and then knee raises

I never dropped the bar for the front squats on any set (I did pause, but didn’t drop) and I did t2b through the round of 21, then shifted part-way through the round of 15 to knee raises.

Finished in 6:03. Ugh. At no point today did I feel like I was moving well or mentally clear, but I did finish.

Probably didn’t help that I only got a handful of hours of sleep last night and probably need a nap.

Good work guys! Thanks Drea!

18.1 in the Books

The first time I did the CrossFit Open was 2014 and I let it get in my head. I took 2015 off and cheered on my friends and family before coming back to the Open in 2016 and 2017. The 2018 Open is my 4th. And they’re all a challenge, but I think I’ve come a long way since 2014.

crossfit-open-2018

Last night I tackled 18.1 along with my crossfit family at the box. And Castro was not messing around by starting us off with a 20 minute AMRAP this year.

And… like every Open workout… I wondered if I was going to do it Rx or Scaled. Usually I’ve erred on the scaled side. Last night as I warmed up and threw a 50# dumbbell over my head, I knew that wasn’t an option. For the first time, I’d do a Rx workout to start the Open.

50-dumbbellWhat was 18.1?

  • 20 minute AMRAP
  • 8 Toes-to-Bar
  • 10 Hanging Clean & Jerks with a 50/35# dumbbell
  • 14/12 calorie row

I watched two heats go before jumping in myself. And I can’t say I was excited about it, though I did want to get it done! Karen Hinkin was kind enough to judge for me, which is good because I lost count pretty quickly about 3 rounds in. 🙂

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So how’d it go?

  • 50# dumbbell jerks got gnarly with my left arm, but my right felt pretty solid throughout
  • Splitting up the toes to bar was a good idea and I’m glad I started out with 4 and 4 and went down from there in 2s and 1s – this is probably the most t2b I’ve ever done as part of a workout
  • My first row was fantastic and fell apart after that, but I kept chugging along

All things being unequal, I am happy with my result. I started the Open with an Rx’d workout and chugged along slow, but steady through the whole thing.

Here are a few pics from our great crew there last night (thanks to Carrie & Jonathan for the pics!):

 

I wait with trepidation to see what Castro has in store for 18.2. 🙂 Great work Continuum! Y’all killed it!

30 seconds on, 30 seconds off for how long?

Today has been a mess. Meetings. Doctor appts. And not a lot of progress on any front. But I didn’t want to start the week off without a workout.

Made it in for a 4:45 with Coach Larry with Katie and Stacy. We started with a 5 minute row or bike and then got right into some deadlift warm-ups. Then we talked about the various options… scaling toes to bar, ring dips, and handstand push-ups.

Why? Because we had a whole mess of reps to complete… in 40 minutes.

  • Perform 10 rounds of the following, completing as many reps of each exercise as possible:
    • 30 seconds of toes-to-bars
    • Rest 30 seconds
    • 30 seconds of dips
    • Rest 30 seconds
    • 30 seconds of deadlifts #155/105
    • Rest 30 seconds
    • 30 seconds of handstand push-ups
    • Rest 30 seconds
  • 10 rounds at 4 minutes each = 40 minutes

This was a bit of a challenge. Minor understatement.

  • Made it through 6 rounds of actual toes to bar and I was very happy with that. Dropped back to knees-to-elbows after that.
  • Ring dips were awful after a while and I had to put a foot on the ground a few times. Not sure some of my last couple of rounds actually ended up with locked out arms.
  • I could have done the 155# deadlifts, or gone with body weight deadlifts (220#). I split the difference and went with 185#.
  • And the handstand push-ups? Well, I started with strict handstand push-ups, moved to kipping handstand push-ups, and then fell to pike push-ups. Lots and lots of pike push-ups.

I didn’t get anywhere near the big numbers put up by others earlier in the day, but I was damn happy with my toes to bar, which are always hit and miss.

Thanks for the push Larry and great work Stacy & Katie! This was a doozy of a start to the week!

Running? Again? (Team WOD)

Yesterday got away from me a bit, so I’m writing up yesterday’s workout now. 🙂

Ev, AJ, and I headed in to Continuum about 9:30 for the 10am Team WOD and I knew it was going to be a sneaky workout. I’d looked earlier in the morning and it appeared easy, which is never a good thing. Even once we were there, Jonathan and I underestimated it a bit.

b04c6ed2970ac4c861a63625f42d9532We weren’t alone however. There were a good number of folks spread throughout. Ev & AJ teamed up. I teamed up with Jonathan. And we joined the throngs.

It began simply enough, with the same warm-up as the rest of the week, led by Coach Drea. We spread out for floor space and tackled it a movement at a time, avoiding the row/run/bike for 2 minutes at the beginning. We’d have plenty of that before we were done.

Once we were done with that, we grabbed an empty barbell and our partners and started warming up the rest of the movements: hanging power cleans and front squats. At first it was an empty barbell and then we added more weight. It was supposed to be 135/95# for guys. Jonathan and I felt like 115# was plenty heavy and stayed there.

Bill & Isaac demonstrated some ring push-ups (really low rings and you essentially do a push-up on them — difficult to stabilize a bit, but great practice for ring dips) and talked about toes to bar or knees to elbows.

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd then… it was off to the races.

  • 25 Min AMRAP, 2 person teams
    • 20 Hang Power cleans #135/#95/#75/#65
    • 20 Ring Push-ups
    • 20 Toes 2 Bar
    • 20 Front Squat #135/#95/#75/#65
    • 400 M run – Run together as team
    • (if 3 person team, increase reps by 10)
    • Must complete each movement before moving on

Like I said, seemed simple enough. Of course, it wasn’t.

Jonathan and I used a 115# bar for the cleans & squats, he did t2b and I did knees-to-elbows, and we both did ring push-ups and the run. When I say run, the first one was a run and the last two were… walk 200m and run 200m.

My issue with this workout was the lack of rest. You’d think with a partner, you’d get a little recovery time — but that wasn’t the case. And we weren’t the fastest of the teams or the slowest, but the run became my “rest” for lack of anywhere else.

1th9hbWe eventually finished 3 full rounds and got through the cleans, ring push-ups, and 12 of the t2b or k2e’s (3+52). I called it 295 reps, considering each 400m run 1 rep (each round was 81 reps, so 81+81+81+52 = 295).

Breathing was a problem. I was amused because we did the hanging and running hero WOD earlier in the week and I ran 400m five times, with plenty of rest in-between (the hangs became recovery time of 45 seconds to 1 minute), and the runs didn’t feel nearly that bad.

Cleans, we broke up in sets of 5 back and forth. Ring push-ups we did 10 each. T2b/k2e we did 10 each. And the first set of front squats was 10 and 10, second was 10 and 10, third was 10, 5 with a pause and 5 more, fourth was 5 with a pause, 3 with a pause, and 2. The lack of recovery time taxed everything pretty well.

Someday I’ll figure out how to “recover” and run at the same time. Someday.

But I was happy to get through 3+ rounds of that. When Jonathan talked before we started, he thought we’d get through 5 rounds — I predicted 3. We landed in-between. That’s compromise for you. 🙂

Thanks for a challenging workout, Jimmy. 🙂

Saturday Team WOD

Between the CrossFit Open and then soccer, we’ve been no-shows at the Saturday Team workouts at CrossFit Continuum for a while. It’s been a challenge to fit it in on weekends already jam packed with soccer madness. But today we made it happen.

Ev is working. Mickey is up north with her soccer team for a game. And AJ has a game later today, but she went with me to today’s Team WOD. Coach Clare set up a good one with a couple of couplets. And we had a pretty good turnout of 20 or so folks — Kelli & Trey, Marino & Deana, Shaun, Caleb, Dan & Monica, Larry, Brent, Jonathan & Sarah, Nic & Nichole, Lisa & Nick, and a mess of other folks. 🙂

IMAG1824

We warmed up together with some knee hugs, Spider-man lunges, Samson lunges, and shoulder mobility before breaking into teams of 2. Apparently some of us can’t count and we had a few teams of 3. 🙂 I joined Jonathan and Sarah and we decided we’d add more reps so that it was fair.

The workout was just for time in teams of 2 (or 3), dividing work however we wanted:

  • 50 T2B (75)
  • 40 push ups (60)
  • 30 T2B (45)
  • 20 push ups (30)
  • 10 T2B (15)
  • Run 800m together
  • 10 box jumps (15)
  • 20 KBS (53/35) (30)
  • 30 box jumps (45)
  • 40 KBS (60)
  • 50 box jumps (75)

Toes-to-bars took a while, but we worked through it. By the end of the round of 45 I fell to knees-to-elbows. We did the full 800m route for the run, down and around by the gas station and Sonic. I’ve not done it before, so it was interesting, though I have to say that running along Academy Blvd. really wasn’t my cup of tea. (Neither was running. I think I ran chunks of 200m or so in a few places, but we walked some and ran some. I was happy for the leisurely pace!)

IMAG1852

We did 20″ box jumps so that I could convince myself to do jumps instead of step-ups, per Clare’s instruction. And Jonathan did some 70# kettle bell swings, though I stuck to 53#, Sarah did 35# in the first round and 53# for the second.

It was a good workout. We never really stopped moving at all. And I’m tired now. Life is good. 🙂

IMAG1878

Took us a bit more than 25 minutes to complete the whole thing with the extra reps, which was pretty good I thought.

Thanks for letting me be the third wheel, guys!

Next up… Nap time! 😀 Have a great weekend!

(Thanks to AJ for the pics!)