08.07.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Week 8 of 8 – final week.
Two parts today, with the first being a re-test of a strict handstand pushup benchmark of ours.
Conditioning is the main effort that follows. “Lead Foot” a repeat workout last seen October 17 of this past year.
A no-barbell day today – as tomorrow, a heavy hitting benchmark of ours. “Big Clean Complex”.

Warm-up


ACTIVATION
20 Calorie Light Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
:20s Samson Stretches, each side

15 Calorie Light/Moderate Paced Row
5 Walkouts
10 Kip Swings + 1-3 Strict Pull-Ups

10 Calorie Moderate/Fast Paced Row
5 Burpees
Progressively warm, at controlled volume and intensity all three “pull-ups” – kipping chin over, toes to bar, and chest to bar.

Gymnastics Testing

Strict Handstand Push-ups


AMRAP 5:
Strict Handstand Pushups

Seen when we first started our “Grunt Work” training cycle – completed on June 19. Depending on how we completed this benchmark the first time, we can repeat – and movements offered that day as modifications were pike pushups, pushups to the floor, or dumbbell strict presses.

Metcon (No Measure)


AMRAP 5 for Practice:
Wall Walks

Following our benchmark re-test, let’s put some additional time toward skill work on the wall.

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

This is in place today purely for technique work. Rest a couple of minutes between the strict handstand pushup portion and this, so that we can truly focus on technique. Not tracked for score, as purposely want to rest between sets to ensure we are moving not just good – but great.

Conditioning


Specific Primer for “Lead Foot”
3 Rounds:
:20s Row
5 Burpees
3 “Pull-Ups”
Rest 1:00 between rounds

Round 1 – 3 Pull-Ups
Round 2 – 3 Toes to Bar
Round 3 – 3 Chest to Bar

This is indeed in “reverse order”, so that we finish with the pull-up movement that starts the workout. On the rowing, let’s ramp our intensity on these 20 seconds to our workout pace by the final round. After finishing our last primer round, rest about 3:00, and begin “Lead Foot” Part #1.

Lead Foot – Part 1 (AMRAP – Rounds and Reps)


AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes

Lead Foot – Part 2 (AMRAP – Rounds and Reps)


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes

Lead Foot – Part 3 (AMRAP – Rounds and Reps)


AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Strategy


In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.
The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.
To feel this example as this is worth talking about, try this 3 minute practical application:
Row 5 calories slow. Then change the units to meters, and remember this number.
Reset and row 5 calories fast. Change the units to meters, and compare the two.
What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

Strategy


On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.
Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.
The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.

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