Tagged as: toes to bar

Games Open Workout 12.3

Scaling in CrossFit through substitutions or modifications of movements, rather than adjusting weight or reps, often serves a couple of purposes.  First, it’s a path to eventually performing the full movement as prescribed.  Second, they’re often just bad enough that you’ll want to do the full RX (prescribed) as soon as possible.  Push-ups with hands elevated on a box, rather than from the knees is an example of the former.  Substituting 3 single-unders for every double-under is clearly the latter.  Doing 4 pull-ups and 4 ring dips for every muscle-up is a great example of killing both birds with one stone.

I’m not sure if we’re the originators of this idea, but we’re trying some similar scaling options with toes-to-bar and knees-to-elbows.  Before going down this road, if you have a handful of either of these movements choose to do them, and stick with them.  Yes, you may have to break up each round into several sets, coming off the bar, shaking it out, and getting back up for a rep or two at a time.  This is how you get better.  This modification is to get you from no toes-to-bar or knees-to-elbows to  being able to do toes-to-bar or knees-to-elbows.

So, rather than opting for the hanging tuck, with its ambiguous standards, and lack of real improvement towards the desired exercises you can choose this: Perform 1 strict pull-up and 2 sit-ups, scaled as needed, for every rep of toes-to-bar or knees-to-elbows.  This will work grip, core, and pulling strength necessary to develop the full movements.  It’s also awful enough that you’ll probably want to get your TTB or KTE on ASAP.  Come in Tuesday and scale this way, or don’t, and see how you hang with toes-to-bar. -written by eric

Mobility:

Prep for  Games Workout-ankle mob, shoulder mob

Conditioning:

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push Press, 115/75
9 Toes-to-bar

Female High Score: Annie Thorisdottir 13 rounds + 8 push press

Male High Score: Rich Froning 14 rounds + 12 Push press

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]

“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]

CrossFit Games Breakdown 12.3 (video)

Outlaw Strategy 12.3 (video)

 

CrossFit vs Steady State Cardio

CFJ: What about aerobic conditioning?

Coach Glassman: I know you’re messing with me– trying to get me going. Look, why is it that a 20-minute bout on the stationary bike at a heart rate of 165 bpm is held by the public to be good cardiovascular work, whereas a mixed-mode workout keeping athletes between 165 and 195 bpm for twenty minutes inspires the question, ”What about aerobic conditioning?”

For the record, the aerobic conditioning developed by CrossFit is not only high-level, but, more importantly, it is more useful than the aerobic conditioning that comes from regimens composed entirely of monostructural elements like cycling, running, or rowing. Now that should start some fires!

Put one of our guys in a gravel shoveling competition with a pro cyclist and our guy smokes the cyclist. Neither guy trains by shoveling gravel, so why does the CrossFit guy dominate? Because CrossFit’s workouts better model high-demand functional activities. Think about it – a circuit of wall ball, lunges, and deadlift high pulls at max heart rate better matches a larger range of activities than does cycling at any heart rate.-CFJ, Interview: Greg Glassman

“I didn’t run a lap but I felt like a ran a mile”

Figure A: By Product of Steady State Cardio Figure B: By Product of Interval Training

Today’s Workout (Wednesday, March 7, 2012)

Strength: Front Squat 3 x 3

Conditioning:
Death By Squats Cleans (135/95)

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

Cash Out: 50 Kness to elbow

Can you do 100 perfect pushups?

Mastery of the basic, entry-level “P.E. push-up” is a prerequisite to the handstand push-up. Very few people have achieved mastery of the push-up though many of you think you have. The test is simple: can you do 100 perfect push-ups? The standard for perfection, though simple, disqualifies nearly everyone. A perfect push-up is slow and deep with a body absolutely perfectly straight
and taut. We’ve listed the most common push-up faults below. Not one in fifty guys with a 300-pound bench press can do 50 honest push-ups!

So, “what is an honest push-up?” An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the
push-up is a super demanding whole-body movement. Engage as many stabilizers as possible.-CFJ, The Pushup

-Mike with the look of determination turned on

Today’s Workout (Thursday, February 16, 2012)

Strength: Back Squat 5 x 1

Conditioning:

15 minutes of work-
5-6-7-8….
Toes to bar
Hand Release Push Ups
Anchored Sit up

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