04.09.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week Two.
In Week Two, we will see a slight build from week one in our back squat percentages.
Body Armor to follow, continuing to build our foundational base of strength and resilience.
Loved week one. Let’s get after it.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
Barbell Warmup, empty barbell (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Back Squat Waves


Posted last week for those just joining us. This is week two of our Monday squat waves – but – let’s not go back to make up the day if we are just joining in. Best to stay current.

For the purpose of this cycle, we are looking to start with your estimated 1RM Back Squat. What you feel is currently your max lift. It’s OK to approximate here and be within 10-20 pounds. This is only a starting point where we will build from.

“Silverback” will start the year off in a strength building phase through “wave training”. In wave training, we gradually increase the loading over three sets, and then reset back at a lighter weight. This style of training revolved around what is called “post-tetanic potentiation”, or PTP. When a maximal contraction takes place (a heavy squat for example), it potentiates/activates the central nervous system, increasing your capacity to recruit more muscle fibers and produce more force.

Simply put, by doing a near maximal contraction(moving a heavy load), we can perform at a higher level on the subsequent lifts if we reset the loading at the right time. This is where wave loading comes into play.

Back Squat


Squat Waves – Week #2
Each set to be completed “On the 3:00”:

Wave #1

Set #1 – 6 Back Squats @ 67% of 1RM Back Squat

Set #2 – 4 Back Squats @ 72% of 1RM Back Squat

Set #3 – 2 Back Squats @ 77% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 72% of 1RM Back Squat

Set #5 – 4 Back Squats @ 77% of 1RM Back Squat

Set #6 – 2 Back Squats @ 82% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 77% of 1RM Back Squat

Set #8 – 4 Back Squats @ 82% of 1RM Back Squat

Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

Body Armor


“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These supersets are not for time, but we will strive to move from exercise to exercise without rest between. Our rest takes place between sets.

Move through this with a purpose. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.

Metcon (No Measure)


Part #1
3 Giant Sets:
10 Dumbbell Bench Press
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side (https://www.youtube.com/watch?v=fCGjw75V_J4&width=640&height=480)

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

Part #2
3 Rounds, Not For Time:
30 Band Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
10-15 Second L-Sit off Pull-Up Bar (https://www.youtube.com/watch?v=uhjGIycsBSI&width=640&height=480)

Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.

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

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility