Tag Archives: toes to bar

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!!

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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!)

 

Team WOD for the first time in a while!

For the last month or so, we’ve been doing the Friday Night Lights events for the 2017 CrossFit Open, so we’ve not attended any Team workouts at CrossFit Continuum for a while. Well… shockingly… we made it to one this week!

AJ and I made it in this morning, though Ev & Mickey had to work. And we were not alone! We had maybe 18-20 people total all milling about, so it was a great turnout right before spring break ends and people head back to school.

silly-walkWe did Jimmy’s warm-up back and forth across the floor with high knees, butt-kickers, Spider-man lunges, broad jumps, hurdle jumps, toy soldiers, knee hugs, arm circles, and so on. I think we made fun of each other the entire time, or maybe it was just Bill. 🙂

Once that was done, we split up into teams of three… AJ and I snagged Stacie. Win!

AJ put 55# on a bar for squat cleans and I did 75# squat cleans with Stacie. I probably should have done 95# or more, but was happy with the lighter weight since we were doing all those reps. 🙂

The workout was:

  • Score Type:: Total Time
  • Teams of 3:
  • 100 Calorie Row
  • 75 Burpees over Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 100 Toes to Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 75 Burpees over Bar
  • 100 Calorie Row

aid5909547-728px-do-toes-to-bar-step-4-300x225By the time we were back to the burpees-over-bar, we had Bill helping us out with a few reps. Apparently we looked a little tired. He did a few burpees and a few calories on the row. 🙂

Stacie and AJ did awesome. I was just along for the ride, though I did pretty well all the way through the toes to bar before I crashed a bit. We were done in about 46 minutes or so and the last ones to finish, but that was fine.

Everybody kicked butt and it was fun. 🙂 Thanks Jimmy for leading us!