“Guess how many toes to bar I have to give? This many,” someone said, making the shape of a zero with her hands as she walked into the classroom on Tuesday afternoon. This thought was echoed by many others in class that day. After working so diligently on toes to bar during the first 7 weeks of our current cycle, we had the opportunity to put our training to the test in last week’s CrossFit Games Open Workout 15.1. A lot of our community did a lot of toes to bar this past weekend in the Open, and as a result some forearms and grips were a bit fried.
The general Cycle Focus is Open Preparation, but the toes to bar in the Open has already come and gone. So why are we still seeing so many toes to bar in class? It’s a legitimate question. Yes, we’ve met the goal of preparing for and executing the movements and skills that came up in the first Open workout. But, remember that we still have a Retest Week coming up in about 6 weeks, where we will check in to see our improvement over the entire 14-week cycle. Not only will toes to bar come up again in that retest week, it is also one of our two Skill Focuses of this cycle (the other one is double unders). So, you will continue to see toes to bar on Practice Days in workouts and in skill practice sessions all the way until test week. However, they won’t show up in as many Competition or Mental Toughness Days. This is going to be the case for a lot of the movements that we are working on this cycle. You can expect to see them in upcoming Open workouts, throughout the remainder of the cycle, and in Retest Week.
So, what can you do when you go hard on a specific movement during Open workouts and then see that same movement again in class the very next week? You want to be smart. Give yourself a chance to recover if you need to. The entire coaching staff provides the space for flexibility to modify movements. For example, a lot of our community chose to sub V-ups for toes to bar in the Practice Days immediately following the most recent Open workout. This allowed them to rest/recover their grip and forearms, so that they can come back and continue practicing and developing toes to bar in the remaining weeks of this cycle.
I hope you keep this in mind and continue to have a lot of fun with the Open and in class. Continue to ask questions and be smart in your training!
A) Toes to bar skill practice
B) 3 RFQ on the 6:00
20 Deadlifts (45%)
25 Wallballs to 10’
**4min Cap each round**
And Coming Friday
Open Workout 15.2