CrossFit Workout for Monday – Get Those Toes up to the Bar!

With all of the core strength training and ab work over the past few months, my abs have definitely become much stronger (see photo). For example, today in my CrossFit workout we did Toes-to-Bar for part of our conditioning WOD (see the photo on the right). It isn’t easy to do, but I can do it now! Can I do 45 of them? Ummm, no. But, I did my best to get toes to the bar on the first 21 and more like a Knees-to-Elbow (K2E) on the rest of the reps.

I’m on Day 6 of the Paleo Challenge now. It is getting easier and I don’t feel as crazy hungry anymore. My body is getting used to processing more protein and complex carbs vs. the simple carbs I used to give it (e.g., breads, grains, sugars). I am eating a lot more calories to keep up with it and having healthy snacks all day such as raw nuts, fruit, and veggies. So far, so good. I think I’ve stopped the weight loss and am starting to recover it. Fingers crossed that the weight gain will be all muscle!

Warmup:

• Stretches
• Burpees
• Spiderman
• Inchworm
• A few pull-ups
• GHD sit-ups
• GHD back extensions

Conditioning:

3 rounds of 21/15/9 for time of the following like this:

• 21 Straight-legged Dead Lift (see the video here)
• 21 Overhead Plate (OHP) Lunges each leg (see video below)
• 21 Toes-to-Bar (see videos below)
• 15 Straight-legged Dead Lift
• 15 Overhead Plate (OHP) Lunges each leg
• 15 Toes-to-Bar
• 9 Straight-legged Dead Lift
• 9 Overhead Plate (OHP) Lunges each leg
• 9 Toes-to-Bar

Strength:

5.3.1 Dead Lift today was week 4 of the cycle, so it was deload for me. I talked about “deload” here.

Cool Down & Recovery

• Light stretching
• Finished up with a protein drink

By the way, I finally found a pure protein powder source that is Paleo: Dried egg whites. It was really hard to find a brand that doesn’t add flavoring and artificial sweeteners. But, there are a couple. One is NOW, which you can buy on Amazon (to the right). The other brand I found at Whole Foods is Bioplex (see photo below)

See Overhead Plate Lunges at Beginning of Video

Video of Toes-to-Bar Exercise

Another Example Video of Toes-to-Bar Exercise