Tag: Toes to Bar

EZ

My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.

Out in the garage at 3:30 today.

Warm-up

  • 5:00 BikeErg (2,313m)
  • 2×10/10/10/10 Steamboats (each leg)

Midline

3 Sets

  • 10 Strict T2B
  • 30s OH Barbell Hold (135#)
  • 15 Low-Pulley Knee-Ins (26#)
  • 30s OH Barbell Hold (135#)
  • 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)

Was drenched in sweat midway through this. Good combination.

Conditioning

40:00 AMRAP

  • 10 Tuck Jumps
  • 20 alt DB Hang Snatches (35#)
  • 30 Sit-ups
  • 1,000m BikeErg / 500m Row / 500m SkiErg
  • 30 Lateral Hops
  • 20 Single Arm DB S2OH (50#)
  • 10 Single DB Step-ups (24″, 50#)

I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

  • 5:00 BikeErg (2,571m)
  • 160′ Lateral Monster walks
  • 160′ Monster walks
  • 5 Devil Presses (25# DBs)
  • 3 Devil Presses (40#)
  • 10 Kip Swings
  • 2 Devil Presses (40#)

Conditioning

4 Rounds

  • 5 Devil Press (25/40# DBs)
  • 20 T2B
  • 5 Devil Press
  • 2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

  • 12/12 Single Leg RDL w/ foot on wall (70# KB)
  • 12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

  • 20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
  • 10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.

Leg Burn

I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.

Warm-up

  • 5:00 SkiErg (1,087m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 3 Power Snatches (45#)
  • 6 Front Squats (45#)
  • 9 Deadlifts (45#)
  • 3 Power Snatches (95#)
  • 6 Front Squats (95#)
  • 3 Power Snatches (115#)

Conditioning

  • 3 Rounds
    • 3 Power Snatches (145#)
    • 6 Burpee Box Jumps (30″)
  • 4 Rounds
    • 6 Front Squats (145#)
    • 12 T2B
  • 5 Rounds
    • 9 Deadlifts (145#)
    • 27 DU

This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.

Strength

5 Sets

  • 10/10 Single Leg RDL w/ foot on wall (70# KB)
  • 10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

  • 10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
  • 10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!

Wednesday Cable Work

I guess I can support the CrossFit brand again, since Greg Glassman is selling to a real CrossFitter and a guy who knows how to run a business. Worked out at the usual 4pm.

Warm-up

  • 8:00 BikeErg (4,078m)
  • 10 PVC Passes
  • 2×10 Kip Swings
  • 10 H2H KBS (35#)

Conditioning

  • 30 T2B
  • 40 cal Row
  • 50 H2H KBS (53#)
  • 30 T2B
  • 40 cal Ski
  • 50 H2H KBS (53#)

When I came up with this one, I wrote “GRIPPY!!” in my notes.

I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.

Accessory

4 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

Used 45-95-105-115#, which is the same as last time we did this.

3 Sets

  • 10/10 Cable Pull Down & Across (handle, 20#)

3 Sets

  • 10/10 Cable Tricep Cross Body Extension (handle, 20#)

4 Sets

  • 10 Overhead Tricep Cable Extensions (rope, 35#)

Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!

Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cal, 2.51 km)
  • Steamboats
  • 5 Wide Grip Bench Press (45#)
  • 5 Bench Press (45#)
  • 5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

  • 12 Underhand DB Bench (45#)
  • 24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

  • 10 Z Press (30-35-35# DBs)
  • 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

  • 10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!

Conditioning

12:00 EMOM (45s Work)

  • cal BikeErg
  • Parallette HSPU (4” deficit)
  • T2B
  • 50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.

Weight on the Curtsy

News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.

Warm-up

  • 5:00 SkiErg (1,056m)
  • Monster Walks
  • Muscle Snatch
    • 5×45#
    • 5×75#
  • Power Snatch
    • 5×95#

Gymnastics / Weightlifting

10:00 EMOM (alt)

  • 45s HS Hold
  • 5 Power Snatch (115#)

Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.

Conditioning

5 Rounds

  • 20 Front Rack Curtsy Lunges (95/65#)
  • 30 Plyo Lunges
  • 20 HR Push-ups
  • 1:00 Rest

I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.

Midline

4 Rounds

  • 6 Strict T2B
  • 20 alt Weighted V-ups (15# plate)
  • 10 Renegade Rows (35# DBs)
  • 45s Rest

Finished this in 8:34.

Balancing

5:00 Frog Stands

I’m already so much better with these in this being my third session.

Front, Pistol, and Air

Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.

Warm-up

  • 8:00 Airdyne (158 cals, 4.01 km)
  • Monster Walks
  • Monster Squats
  • Front Squat
    • 10×45#
    • 5×95
    • 5×135

Strength

5 Sets

  • 5 Front Squat (165#)
  • 16 Pistols

Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.

Conditioning

  • 25 T2B
  • 50 Air Squats
  • 25 Pull-ups
  • 4:00 Rest & Repeat

The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

**Try to do each round unbroken

It’s been over a year since we did this one. It also happened to be the first time I made it through unbroken with a time of 6:08. I was falling apart in round three and then hit the wall in round four and had to break. Still managed a 6:12 though.

I did a little bit of floor PT exercises, which I’ve been slacking on.

Surprising Row PRs

I did housecleaning all morning and took a break around 2pm.

Warm-up

5:00 Airdyne (103 cals, 2.55 km)

Time Trials

My BTWB rowing speed scores are way off due to intervals counting, which throws off my fitness level, so I’m going to do some rowing tests this week.

Row

  • 100m – 15.1
  • 100m – 15.2
  • 1,000m – 3:09.9

That’s a PR for 100m by 0.4 seconds (back in Dec 2015)!! I used 7.5 on the damper first and then maxed it out to 10 on the second try. Reset it back to 5 for the longer row. I looked up my old 1k time, which was 3:11.2 from March 2015. So I set a goal to hold 1:35 as long as possible. Felt good at 500 meters and then it started to hit me with about 300 to go. Was able to hold on for a 1.3 second PR. I really didn’t expect a PR from either row. I’d say all of the single leg work is paying off since I haven’t done much rowing all year.

Really good splits for the 1k!! I was fucking wrecked after that and rested about a half hour!! Can you say Fran Lung?

Conditioning

4 Rounds

  • 25 T2B
  • 700m Run (around block)

The original version had 25 burpee and 20 toes to bars each round, but I adjusted after the rowing. Went for larger sets and surprised myself by being able to do 9-9-7 every round. First three runs were pretty chill and I picked up the pace on  the final one. Finished in 23:36.

Then I had a really late lunch and finished housecleaning.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

  • 50 cal Ski/Row/Ski
  • 20 T2B
  • 25 Burpees
  • 5/5/5/5 Hang DB C&J (50/35#)
  • 100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Smart Does Not Equal Fun

My ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.

Warm-up

  • 100 cal Echo Bike
  • Zombie Kicks
  • PVC Passes
  • Butt Kicks

I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.

Conditioning

5 Rounds

  • 12 Walking Lunges (50# DBs)
  • 25 Sit-ups

The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.

  • Buy-in: 60 cal Echo Bike
  • 7 Rounds
    • 14 Air Squats
    • 7 T2B
    • 7 Burpees

The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.