12/18/2015 Christmas is Coming! And So is Some T2B Action!

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CFS models Anna, Melinda and Maren, sporting our new tanks and slouchy tees. Need Christmas gifts for the CrossFit enthusiast? We have tanks, hoodies, gift certificates, t-shirts, WOD Repair Lotion and Callus Kits, and Natural Grips! These all make excellent stocking stuffers!

WOD:

400 m run

12-9-6-3

clean and jerk (135/95 lbs)

toes to bar

400 m run

“5 Tips on How To Improve Your Toes-To-Bar

Toes-To-Bar (TTB) is a movement that is designed to test your abdominal and arm strength as well as your grip strength. “Big Rigs” like me don’t fare so well with TTB – the small gymnastics-background girls go much better at this movement.

The movement is simple enough. Start in the hanging position on the bar with the heels starting behind the vertical plane of the bar. You then get both toes to touch the bar at the same time and finish by having both feet pass under the bar again.

  1.  Hip Flexibility Is Important!  If your hips struggle to flex, you will have to find the flexion from somewhere and that is usually from the back

Some key exercises you may want to try are

Romanian Deadlifts
Good Mornings
Single and Double-Legged Hamstring Stretches
Always have your back straight and try to feel it stretch in the back of the leg

2. Grip Strength Is Often Compromised

If the workout also has barbell work in it, the Toes-To-Bar will affect your grip strength and ability to hold onto the barbell.

3. A Tighter Kip Will Help Advanced Athletes

The best athletes at Toes-To-Bar have a short, sharp kip. The longer your kip, the more time it takes to complete the reps. Also, if you have a long kip, you can lose rhythm and start to swing too much during your TTB.

4. Practice Your Rhythm

So the secret to getting TTB going nicely is to think about having your hips forward of the bar as your heels come behind the line of the bar…and then doing that fast enough to take advantage of the fact you are now loaded up into the kip for the next rep.

5. Learn To Deal With Minimal Chalk

This could be a whole blog post on its own!

Most bars have plenty of chalk on them. Your hands are dusted with chalk at the start. Chalking your hands takes time. Taking time means more reps are lost!!

For my patients, I often have them demonstrate movements for me…and then I find out what type of “Chalker” they are…

The Nervous Chalker – Out of habit, they chalk up, often multiple times. They are often unaware of their behaviour because they are thinking about what they are about to do…
The Chalk Whore – Thinks that more chalk makes things better (it doesn’t). Often leaves a chalk cloud behind them in and around the bucket. Often will bring a bucket to be close to themselves.
The Realist– Realizes that there are plenty of chalk whores in every gym so all the bars and barbells have enough chalk on them already. I am unlikely to get more than 10 TTB out in one go so I don’t need to chalk up – If I was going for 30 unbroken, I would consider it…I chalk just a tiny amount – enough to give me grip, not enough that my sweat turns it into a paste on my hands!

Practice with minimal chalk – you never know when you will need these skills. I am sure if you had to scramble across a fallen mountainside, you would be fine without chalk…”-Antony Lo, physiodetective.com

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