Tag Archives: toes to bar

18-15-12-9-6-3-thud

Yes, it’s Monday. And yes, CrossFit is here to keep things interesting. Made it in for an 8:30 class today with Coach Drea. We had a good crew – Alicia, Chris, Dave, and Melissa. And the sarcasm was out before we even got through the door!

We started with 2 minutes on the bike or rower and then did two warm-up sequences:

  • 2 rounds
    • 40 jumping jacks (with one of us counting out loud for the group – I was picked first and Melissa was picked next — I was glad we didn’t have to count in a foreign language!)
    • 8 goblet squats (35# kb)
    • 8 Cossack squats
    • 8 groin stretches, each side
  • 2 rounds
    • 20 seconds of a partner hanging shoulder stretch (hang from the bar and your partner pushes you from behind, around the shoulder blades)
    • 3 strict pull-ups
    • 3 kip swings

From there we warmed up our power snatches and thrusters with an empty barbell before adding some weight. The workout specified a light weight today, which meant we were supposed to go FAST…

After that we talked about scaling options for toes to bar. I can hit t2b but I’m not efficient at them, so I did knees-to-elbows or hanging knee raises today instead. I hit a few t2b during the warm-up, but that was about it.

The workout?

I had a plan. Break up the first three rounds and then try and do the single digit rounds unbroken. And I think I followed the plan pretty well, finishing in 18:05. We were shooting for 15-20 minutes, so I was right in there.

  • 18-15-12-9-6–3
    • Thrusters
    • Power snatches
    • Toes-to-bar (hanging leg raises for Performance)
    • Competitor: 75/55#, Performance 55/45#

Thing is I’m super tired now. 🙂 Time for a nap?!

Good work 8:30 class!

Advertisements

Playing Catch-up

Sometimes time just gets away from me like the last few days… Geez. The last throes of my holiday break before heading back to work to face reality again. Funny how the real world smacks you in the face from time to time. 🙂

But I managed to get through a few workouts in the last handful of days…

  • Saturday Team WOD (5-JAN-2019)
  • Monday 9:30 WOD (7-JAN-2019)
  • Tuesday 8:30 WOD (8-JAN-2019)

Saturday Team WOD

Saturday we had a good crew for Coach Jimmy — Caleb & Megan, Jordan & Lara, Lisa & her sister, and Drew.

We did:

  • Teams of 2 –
  • 5 rounds for time
    • 50 calorie row or bike
    • 40 toes to bar
    • 20 Double DB Burpee box step ups

I worked with Caleb and we scaled it slightly. Toes to bar became knees to elbows (or at least knee raises – I won’t say my knees actually touched my elbows) and I think we had 20# or 25# dumbbells and a 20″ box for the double dumbbell burpee box step-ups. We split the row 25/25 and did everything else in sets of 5. And I definitely felt pushed. 🙂

We finished first in 37:11, but everybody else was right behind us. And I won’t lie – I was pretty wiped out after this one. Very hip intensive as I found out today. 🙂

This was one of those subtle workouts that I knew was going to kick our butts. Jimmy put together a doozy.

Monday WOD

Sunday I felt pretty good until Saturday’s workout caught up with me. Of course, that might also have had something to do with the fact that I really only had one meal that day, but hey.

Made it in for a 9:30 workout with Coach Drea. Lara, Alicia, Deana, and a few other folks joined us. And though it was more of a skill day, I won’t deny that it also kicked my butt.

I ended up doing the Fitness level:

  • 15 minute AMRAP
    • 5 strict ring pull-ups, false grip to collarbone
    • 5 strict ring dips
    • 4 squat snatches, 75#

I tried warming up to 95# or higher, but I couldn’t drop under the snatch with the heavier weight. My hips were tight enough I kept leaning forward under the weight. 75# felt ok and even that got a little hairy in spots.

Strict ring dips went really well, though my ring pull-ups were slow as snot.

I finished 4 full rounds plus 11 reps (one squat snatch in round 5) and called it good. 🙂

Today’s WOD

Today AJ and I headed back in for the 8:30 class with Coach Lara. We were joined by Maria, Chris, and Deana.

This one, though I knew it was going to be a bit rough, went better than I expected. I really expected push-ups to fall apart more quickly than they did. 🙂

  • 15 minute AMRAP
    • 20 push-ups
    • 50 squats

I started out by doing 10 push-ups in a row, which was silly in hindsight. Should have broken them into sets of 5 from the start, instead of doing that after the first set of 10. 🙂

But I think it was the squats that really got to me — I managed to get through 4 rounds plus 20 push-ups and got through 4 air squats. (4+24)

Now that I’ve seen that tomorrow’s workout is running. Lots and lots of it. I will be dreading that for a while. 🙂

Good work everybody!

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!

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. 🙂

20180223_182909

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!