06.12.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, one week from today.

“Grunt Work”, starting on Monday the 18th, builds upon our base inside “Silverback”. Whereas our first goal was to build the foundation for the season, “Grunt Work” takes it to the next level building capacity through that established base. Nose in the dirt, hard work. Grunt work.

Full cycle details will be posted here on Friday.
But, in the mean time, this is a necessary deload in both volume and intensity. A well-deserved break for both the body and mind to come back strong for the start of our next training cycle.
#Team

Warm-up


ACTIVATION

2 Rounds:
300-500m Light-Paced Row
5 Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
7 Slow Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480)
9 AbMat Sit-Ups

2-3 Rounds:
1-2 Strict Pull-Ups
1-2 Kipping Pull-Ups
1-2 Toes to Bar

Gymnastics Conditioning

Metcon (No Measure)


4 Rounds, Not for Time:
2:00 Light Bike or Row
2 Bar Muscle-Ups
3 CTB Pull-Ups
4 Toes to Bar

Not for score, but for gymnastic practice. If able, our aim here is to complete all repetitions on the pull-up bar unbroken. The bike is purposely set at 2:00, versus calories, so that we can let it truly be a recovery, light pace.

On these repetitions, let’s modify to meet the stimulus. We are looking to challenge ourselves on the pull-up bar in this complex, but never to reach failure. Modifying to reduce the volume (1 Bar MU, 2 CTB, 3 TTB) can be a great start, and removing the Bar MU if we are still focusing on the building towards our first can move us towards: 4 CTB + 4 TTB per round.

Aim is to complete these as a complex, without coming off the bar, but let’s not reinforce poor technique if we find ourselves fatiguing. In that event, let’s drop off the bar, rest as little as possible to execute the next repetition well, and hop right back up.

Conditioning

Primer


Specific Primer for “Kelen Helly”
At low intensity, and at a lighter kettlebell weight…
200 Meter Light Jog
10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

At moderate intensity, at working kettlebell weight…
200 Meter Moderate Jog
7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings

At workout intensity…
100 Meter Run
5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings

Rest 3:00-4:00, and begin the conditioning below.

Kelen Helly (Time)


For Time:
400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)

On the wallballs, females throw to a 9′ target. Stimulus wise, we are looking for a kettlebell weight that we are very confident we could complete for 30 repetitions, unbroken, we if we went for it fresh.
If we are not running today, complete a 500m/400m row each round.
If we are on a bike today, complete 25/15 Assault Bike.

To put some additional strategy to each movement:

On the running, visualize our ~2 mile pace. We have a single mile of running total in the workout, and what’s more important than pushing the runs in the workout to the best of our abilities are fast transitions and large sets inside the gym walls on the wallballs, box jumps, and kettlebell swings.

On the first round of “Kelly” (box jumps and wallballs), we do not need to strive for unbroken sets. What we do need, starting with the box jumps, are smooth and efficient reps… regardless of technique. We can step-down, jump down, or any mix between, but, a methodical pace here is a must, setting ourselves up for the following wallballs. If 30 unbroken wallballs is a stretch for us, it’s worth considering breaking these knowing that we are only in the front 25% of the workout here. No need to redline here.

On the two sets 30 kettlebell swings inside of the workout, allow ourselves up to a single break on each set. If we can hang on for the 30, it is worth the effort, unless it comes at the expense of a very challenged second round of swings. On each repetition, given the fatigue that will have inevitably set in here, focus on extending our hips as aggressively as can be, reminding ourselves to use our posterior chain, and not our arms, to lift the load.

Tips


In “Kelen Helly”, we are combining rounds of two familiar CrossFit named workouts together – “Kelly” and “Helen”. When we last completed this workout in October, we preceded it the day prior with gymnastic pulling, and we removed the pull-ups from the traditional “Helen” rounds. To repeat the workout, we’ll do the same, especially since we have gymnastic pulling prior to in our order today.

This will be our primary focus of effort today, as we break from the barbell from yesterday. In these rounds, perceived effort will be our focus, controlling our pacing.

Many of have likely completed the workout “Kelly”, and likely even more of us have completed the workout “Helen”. Although we know how each workout feels on it’s own, and have potentially even learned when, and how hard, to push, when we combine the two together… it’s a brand new workout. For everyone.

Given that, in order to properly pace, it’s less about the movements, and more about finding and holding our effort at what we refer to as our lactic threshold. In short, our lactic threshold the fastest pace we can hold from the start of the workout…. without ever slowing down. It’s not to be confused with a “slow pace”, or “coming our easy”. It’s actually the opposite of easy – it’s a highly uncomfortable place to live when we dial it in. But, it’s also where we can find our best adaptation, as it produces our best score (which in turn equals our highest power output).

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