03.10.18

CrossFit Ecstatic – CrossFit


Notes


Recovery day from Open 18.3.

Notes


18.3 REFLECTION

After completing Open 18.3, we learned further about ourselves. It is likely that there was a point in the workout where we found a sticking point – whether it was on the jump rope where we found ourselves tripping, or on the gymnastics where we slowed significantly, we all have an area where we can improve, using the knowledge gained.
Looking forward to our re-attempt on Monday, while the workout is fresh in our mind, let’s identify what our new course of action will be. It may be to break up the double-unders sooner than we did on our first attempt (many athlete’s hit a wall a couple of sets in, and were reduced to small sets). It could be a performance point to move through the gymnastics better.
Below, in our 18.3 Practice, we have time set aside from improving the movement patterns of those trouble areas. Each athlete will be different, but, as a general note – today is not the day to try to improve our DU technique if we are completing 1+ rounds in this workout. We must take into account the amount of repetitions we completed today on the jump rope, and responsibly plan for our re-attempt on Monday. It will do us no good if we train the rope excessively in the next 24 hours, only to be left sore for Monday’s second go.

On the DU’s… it was very common for athlete’s to find themselves tripping more than they wanted in the 3rd, 4th, and 5th set of 100 DU’s. Recognizing breakup strategy leading into those more challenging sets, is there anything we can change to better our performance there? For many, it may well be to break up the DU’s sooner, such as, in round 2. A purposeful break with the larger goal in mind.

On the OHS and DB Snatch… today is a good day to work on positions, and to practice the new dumbbell standard of changing below the head. Let’s intelligently put some work in here today so that technique is sound come Monday.

On the gymnastics… choose (1) thing we can improve. In gymnastics, there is always multiple, if n

Warm-up


PRIMER

3 Rounds:
Row or Bike for 1:00
1 Round of “Strict Cindy”:
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

Open Practice


OPEN 18.3 PRACTICE

Alternating OTM x 12 (3 Rounds)
Each minute is :30s of Practice, :30s of Rest:
A) Overhead Squats
B) Ring Muscle-Ups
C) DB Power Snatch
D) Bar Muscle-Ups

Athlete’s choice on loading for the weighted movements, and the amount of repetitions at each station. The premise today however is not to build capacity, and rather to refine technique. With a rest day scheduled tomorrow (Sunday), this honed technique can be put to use on Monday’s re-test.

Each minute in the first half is time of practice. At the :30s mark, mandatory rest for the remainder of the minute. This is set in place to ensure that we are not biting off too many repetitions on these movements, turning practice into training.

Aerobic Recovery


AEROBIC RECOVERY

Part 1: 20:00 Light Bike or Row
On the 2:00, 6:00, 10:00, 14:00 and 18:00 – 10 Kipping Handstand Pushups
On the 4:00, 8:00, 12:00, 16:00 and 20:00 – 12 GHD Sit-Ups

Recovery, conversational pace. We are looking to open the lungs just a bit, while we refine some movement patterns as we stay prepared for the weeks to come.

Part 2: Shoulder Recovery
CrossOver Symmetry Recovery Protocol

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1