Tag: Toes to Bar

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25# plate)
  • 10 Groiners

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max

3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!

13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

  • Dead Hang
  • Shoulder Mobility
  • Bar Taps
  • Bottom Squat Hold
  • C&J
    • 6×45#
    • 3×95
    • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

  • 3-6-9…
    • C&J (135/95#)
    • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

  • 3x10x135#
  • 10×155
  • 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

  • 4 Tabata Rounds – MB Sit-up (20#)
  • 1 Tabata Rest
  • 4 Tabata Rounds – HS Hold
  • 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

No Time Again

Thought I might get a workout yesterday, but got going on a restoration project while family was gone during the day and didn’t make time. Had to rush in a workout today after the family took off and before heading to a movie. Did this one that the gym did earlier in the week (20# light of Rx).

  • 150 DU
  • 50 T2B
  • 50 OHS (95#)
  • 50 Box Step Overs (24”)
  • 150 DU

I did 14×3 and 2×4 on toes to bar, wearing grips. Was ready to start failing any rep. I did 5 sets of 10 on the overhead squats. First set was snatch grip and the next four I kept my pointer finger on the last knurl line. Planned to do box jump overs but got there with smoked legs and decided to do steps instead. Finished in 17:57.

Emily

Had some dental surgery on Wednesday, so was on drugs for the last 2 days. Went to the 4:30 class tonight.

Warm-up

  • 400m Run
  • 3 Sets
    • 50 Jump Rope
    • 15 Double Unders
    • 5 T2B
    • 10 Air Squats
    • 100′ Shuttle Run (50′ out + 50′ back)

“Emily” Hero WOD

10 Rounds

  • 30 Double Unders
  • 15 Pull-ups
  • 30 Air Squats
  • 100m Run
  • 2:00 Rest

I was feeling good, but air squats slowed after the first round or two. Then when I felt a rip in round 7, things fell off the pace. I had to try a finger-tip grip with my left hand and did a bunch of kipping reps instead of butterfly. Was trying everything not to put any pressure on the rip to make it worse. Aso you can see below, there was a big drop off in those rounds. Pull-ups in 3 sets of 5 with a couple of steps of rest felt great otherwise. Finished in 40:42.

Russian Twists With a Twist

Still a bit sore in my legs. Went to the gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 3x5x240
  • 8×225 (Max reps)

Week 7 of the program called for 15-20 pounds over the base (225#) weight. The working sets were not easy. Got 8 on the max reps drop set. Same number I got in week 4, which was about a month ago.

Team Series 17.4 – Partner

  • 100 cal Row
  • 100 T2B

Did it with Jason. We did 25 cals at a time. I started with sets of 5 and was feeling ok so did some sets of 10 at the end. I think I ended up doing 5 sets of 5 and 3 sets of 10, though I did drop real quick and did 8-2 on the final set. We finished in 9:46.

 

Midline

The three of us lined up and did Russian Twist plate passes like this…

I had a stack of varying plates. I think from bottom to top it started out as 10-15-25-15-10-15-25-15-10-15. After passing down and back, we took a rest and rotated positions. Then one more rest and rotation so we each sat in every spot once. Didn’t expect my low back to get fired up as much as it did.

Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

  • 200m Ski Erg
  • 20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.

Conditioning

30:00 AMRAP

  • 10 T2B
  • 20 Air Squats
  • 120’ Single Arm Kettlebell Rack Carry (53#)
  • 10 DB Push Presses (35# DBs)
  • 20 Russian KBS (50#)
  • 120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

25 Minutes of Exhaustion

Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 4 Sets
    • 10/10 One Arm Dumbbell Shoulder Press (30#)
    • 30s Hollow Hold
    • 30s Dead Hang

Conditioning

25:00 AMRAP

  • 10 Push Press (95#)
  • 10 T2B
  • 10 Goblet Squat Jumps (35# KB)
  • 10 Pull-ups

The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.

  • 100 calories Rowing

If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.