05.18.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Moving to the back half of the week, we have two parts today:
A classical benchmark of ours, “Boat Race”
And a skill based finisher involving handstand pushups.
Already looking forward to next week.

Warm-up


ACTIVATION

Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Followed by:
Gradually building in intensity in movement:
200 Meter Row, 200m Run
Rest 1:00-2:00
150m Row, 150m Run
Rest 1:00-2:00
100m Row, 100m Run

Rest 3-4 Minutes, and start “Boat Race”.

Conditioning

Boat Race (Time)


3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

*If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
28/20 Calorie Assault Bike

Handstand Pushup Skills

Metcon (No Measure)


Alternating OTM x 12 (6 Rounds):
Odd Minutes – 1:00 Recovery Bike
Even MInutes – :45s for Max Strict HSPU

Not for score, as this is for practice.
On the bike, we are looking for a simple recovery pace. Be able to hold a conversation throughout if we had to. On the handstand pushups, we can take as many attempts as we’d like on the wall, but cap our efforts at the :45s mark.

If we not completing strict handstand pushups today, let’s complete max strict pushups to the floor to build our gymnastic pressing today.

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