Author Archive

01.12.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Note weight

B: Metcon (Time)


Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters
Note weight

01.12.16 – Performance

CrossFit Ecstatic – Performance

 

A: Push Press (6 sets: 5-3-1-1-1-1)


Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B: Metcon (Time)


Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

01.11.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
Note Weight

B: Metcon (3 Rounds for time)


Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
Note weight

01.11.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Snatch Push Press + Overhead Squat (5×2)


Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

Followed by…

A2: Snatch Balance (4×2)


Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

A3: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (6×1)


Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B: Push Press (3×8)


Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

C: Metcon (AMRAP – Reps)


Four sets of:
2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 2-3 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)
Rest 30 seconds

Rest 3 minutes and then . . .

Four sets of:
60 seconds of Handstand Walk x Max Distance
Rest 60 seconds
Note weight

D: Metcon (6 Rounds for calories)


Six sets for max calories of:
60 seconds of Assault Bike
Rest 3 minutes

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.

01.11.16 – Performance

CrossFit Ecstatic – Performance

 

A: Clean (6×1.1.1.1)


Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B: Metcon (3 Rounds for time)


Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

01.09.16 – Comp

CrossFit Ecstatic – Comp

 

A: Banded Deadlift (8×1)


Eight sets of:
Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell
Rest 30 seconds

B: Deadlift (3×6)


Deadlift:
Set 1 – 6 reps @ 60%
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 74% (up 2% from last week)
Rest 3 minutes between sets.

C: Metcon (Time)


For time:
20 Calories of Rowing on Concept 2
20 Dumbbell Thrusters (55/35 lbs)
19 Calories of Rowing on Concept 2
19 Dumbbell Thrusters
18 Calories of Rowing on Concept 2
18 Dumbbell Thrusters
and so on, down to…
1 Calorie of Rowing on Concept 2
1 Dumbbell Thruster

D: Metcon (Time)


For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

01.09.16 – Community Wod

CrossFit Ecstatic – Community WOD

 

Metcon (5 Rounds for reps)


In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds

Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

01.08.16 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
Note weight

B: Metcon (Time)


For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
Note weight

01.08.16 – Comp

CrossFit Ecstatic – Comp

 

A: Front Squat (2-2-2-1-1-1-1-1)


Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B: Clean and Jerk (6×2-3)


Build to 90% of your 1-RM Clean & Jerk, and then…
Every minute, on the minute, for 6 minutes:
2-3 Clean & Jerks @ 85% of your 1-RM

If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

C: Back Squat (5×5)


Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM

D: Metcon (3 Rounds for calories)


Against a 6-minute running clock, perform the following:
50 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

01.07.16 – Performance

CrossFit Ecstatic – Performance

 

A: Snatch (1-RM)


Take 15-20 minutes to build to today’s 1-RM Snatch

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

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