Author Archive

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.

08.06.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Week 8 of 8 – final week.
Conducting some benchmark testing this week, and excited to see where we are.
Starting our day building to a 7-Rep Back Squat.
This will be the focus of effort today, through a steady and gradual build.
Accessory work to follow, in our fourth and final week of front rack reverse lunges.
A short conditioning effort to close.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
2 Rounds:
12 Calorie Row or Bike + 5 Spiderman and Reach, each side
9 Calorie Row or Bike + 5 Walkouts
6 Calorie Row or Bike + 1 Round of “Strict Cindy”

2 Sets:
3 Slow Wall Squats
15 Banded Good Mornings
15 AbMat Sit-Ups

With am empty barbell:
10 Complexes:
1 Good Morning
1 Back Squat

Strength


take no more than 25 mins here

Back Squat (Build Steadily to a 7-Rep Back Squat)


Warming Sets:

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Continue to climb with singles until we reach our target attempt for the day. Percentage goals will naturally vary significantly between athletes, with a good place to aim being between 84-90%. Post heaviest completed set of 7 to wodify.

Front rack reverse lunge (2 Sets of 20 Reps @ 40% of 1RM Front Squat)


All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of 10 repetitions.
Reverting back to our opening weight on this movement in Week 5, where we completed this load for a set of 12 repetitions. Today, we go for 2 sets, of 20.

**Rest 3:00 between sets.

Conditioning

Thin Air (Time)


3 Rounds:
50 Double-Unders
35 AbMat Sit-Ups
20/14 Calorie Assault Bike

If we do not have access to a bike today, let’s complete 20/14 calories on the rower.

08.04.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds
Jumping Jacks
Push-up to Down Dog
Front Rack Stretch
Active Samson
Child’s Pose
Active Spidermans
Squat Hold
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Teaching


(10:00-20:00)

Box Jump Movement Prep
3 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Low Height Box Jumps
3 Medium Height Box Jumps
3 Workout Height Box Jumps

Rope Climb Movement Prep
3 Foot Locks (With Straight Arms)
2 Foot Lock + Stand + Reach
1 Rope Climb

Rope Climb Movement Substitutions
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

Thruster Movement Prep
3 Front Squat
3 Push Press
3 Thrusters

Build time workout weight

Rehearsal


(20:00-25:00)

1 Round
Partner 1:
2 Thrusters
1 Rope Climb
2 Box Jumps

Partner 2:
50 Meter Sandbag Run

Switch and Repeat

Conditioning

31 Heroes (AMRAP – Reps)


31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total reps at the end of 31 minutes.

The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workou

Strategy


Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the parter inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

08.03.18

CrossFit Ecstatic – CrossFit


Notes


Going heavy today.
Opening our Friday in building to a 5RM Front Squat.
Following with a moderate-to-heavy set of 10 Deadlifts – but, truly on the manageable side. Getting stronger today here, but the focus of effort is indeed on the Front Squat attempt.
Conditioning to follow, in the form of a three-round triplet of light deadlifts, dumbbell lunges, and biking.
Body Armor to finish.

Warm-up


ACTIVATION
1 Round:
3:00 Light Bike or Row
5 Spiderman + Reach, each side
10 Slow Air Squats
15 AbMat Sit-Ups
:30s Alternating Warrior Squats

3 Rounds:
3 Russian Baby Makers
3-5 Pausing Front Squats (empty barbell)
12 Banded Good Mornings

Strength


As we close in on the final week of “Grunt Work”, gathering some numbers of where we currently stand. Today, we will be building to a set of 5 front squats. Warming percentages below, resting as needed between sets (about 1:00 rest between at the lighter loads, moving up towards 2/3:00 at the heavier loads).

Front Squat (5-Rep Max)


Warming Sets:
Set #1 – 5 Reps @ 50% of 1RM
Set #2 – 3 Reps @ 55% of 1RM
Set #3 – 3 Reps @ 60% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Set #6 – 1 Rep @ 75% of 1RM
Set #7 – 1 Rep @ 80% of 1RM
Continue to climb with singles (or at most doubles) up to our target 5-rep weight, followed by our attempt. Post heaviest completed 5-rep to wodify

Metcon (No Measure)


DEADLIFT
Build to a Heavy Set of 10 Repetitions
Repetitions intended to be “touch and go”.
Here, unlike our efforts on the squats, we are not looking to find a 10RM. We will be building to a heavier set for repetitions next week in our last days of “Grunt Work” – today is a chance to move some heavier loads. As a good rule of thumb, we try not to max our two repetition lifts in a row. Very taxing on the body. For rough percentages, the general area of 65-70%. A challenging set of 10 repetitions, but without question doable.
Not for tracking.

Conditioning


Specific Warmup for “Captain Insano”
2 Rounds, steadily building in intensity:
5 Deadlifts (working weight)
5/3 Calorie Assault Bike
4 DB Reverse Lunges (two reps each side)
5/3 Calorie Assault Bike
Rest ~1:00-2:00 between priming rounds.

After second round, rest approximately 3:00-4:00, and begin.

Captain Insano (Time)


3 Rounds:
20 Deadlifts (155/105)
15/12 Calorie Assault Bike
20 Hang DB Reverse Lunges (50’s/35’s)
15/12 Calorie Assault Bike

Stimulus wise, we are looking for loadings that are light and fast today. On both the deadlift and reverse lunge, weights that we can without question complete unbroken on the first round, if we went for it. In other words, loadings that we could cycle for 30+ repetitions when fresh.
On the DB reverse lunges, this is completed with 2 x dumbbells, one for each hand. Weights are held at the hang position throughout, and we are stepping backwards for each lunge. We complete stationary lunges as reverse steps, as this stimulates a walking lunge. If we were to complete these reps as step-forward lunges, by default, the athlete needs to push off the front foot to come out of the lunge. It’s a quad-dominant push, and places a good amount of strain on the patellar tendon of that lead leg. When we step backwards, in order for us to come out of the lunge, we pull ourselves forward. This activates the hamstrings and glutes – and it is the same pull forward that takes place during actual walking lunges.
Strategy wise, we recognize that breaks on the deadlift barbell and reverse lunges bring our workout to a complete standstill. Our focus of effort first is dialing in our movement there, but also our transitions inside this workout to and from the bike. A detail, yet… details always matter. Hard to see at first glance, we have from start to finish, 11 transitions in this workout. Half of those, are getting onto an assault bike. We’ve all been there before, slowly and cumbersomely getting on and off the bike, moving to our from our next movement. We recognize how easy it is to loose seconds in these 11 transitions. Let’s focus on pushing the deadlifts and lunges, yes, but… let’s train our transitions today as well. Today, make it less about how fast you are pedaling on the first few calories, and rather, how fast you can to the bike and get the pedals moving. Urgency pays in high transition workouts.

Body Armor


If time permits or if you have time to stay afterwards

Metcon (No Measure)


3 “Giant Sets”:
9 Barbell Bench Presses
18 GHD Sit-Ups (scale:weighted abmat sit-ups)
36 Band Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 2:00 between sets.
On the bench press repetitions, we are looking to slightly build over the course of the three sets, with the intention on each set of nine reps being unbroken. Challenging, but no question that we can complete the repetitions unbroken. If you happen to know your rough bench press 1RM, a good place to start here is around 60%.

08.02.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-12:00)

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Mobility


(12:00-15:00)

Banded Shoulder Distraction – 1 Minute Each Side

Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lat Activation – 10 Repetitions

Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.

Teaching


(15:00-30:00)

Strict Pull-Ups

Hollow Body
Pull belly button to spine
Push low back into floor
Feet & legs squeezed together
Legs 6 inches off floor
Shoulder blades off floor
Elbows by ears (hands by side if low back comes off ground)

Once we feel this position out on the floor, we will look to recreate it while hanging from the pull-up bar. The only things that change is that the feet will be slightly in front of the bar as opposed to off the floor.

Movement Prep

Demo & Establish Hollow Position on Floor
:20 Second Hollow Hold

Demo & Establish Hollow Position on Bar
:20 Second Hollow Hold

10 Scap Pull-ups
1-3 Strict Pull-ups

Movement Substitutions

Banded Pull-ups
Ring Rows

Rehearsal


(30:00-35:00)

1 Round

5 Strict Pull-ups
200 Meter Run

Conditioning

Strict NIcole (AMRAP – Rounds and Reps)


AMRAP 20:
400 Meter Run
Max Strict Pull-ups

The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work. Numbers in teaching section.

**Movement Substitutions:
-Strict Pull-ups:
Banded Pull-ups
Ring Rows
-If not running:
25/18 Calorie Assault Bike
500/400 Meter Row

Strategy


Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulate as many strict pull-ups as possible. We can take the phrasing of this workout quite literally. Max strict pull-ups. The words max tells us not to game this too much from the first round. Go to failure. Push the limits and break only when you can’t do anymore or when form starts to break down significantly. Not having to formulate a game plan simplifies this workout for the athletes. See what you got when you get inside and use the runs to let the arms recover a bit. Strict pull-ups aren’t very demanding on the lungs, so athletes can find a slightly more aggressive pace on the 400 meter runs than they are accustomed to. However, if they know that they’ll need a little more rest before the pull-ups, slowing down the runs a touch will give the arms more time to recover.

08.01.18

CrossFit Ecstatic – CrossFit


Notes


Starting our day with technique work on the snatch. This will lead us into our conditioning for the day, involving heavy overhead squats. “Hot Sauce” is a repeat workout from earlier this year, involving 4 x AMRAP 3’s. Training the intensity here, with specific notes on weight selections to maximize the stimulus of the day.

Recovery bike to finish.

Warm-up


ACTIVATION

15 Calorie Bike or Row
7 Wall Squats
12 Calorie Bike or Row
5 Wall Squats
9 Calorie Bike or Row
3 Wall Squats

Snatch Barbell Warmup – First with PVC, then with empty barbell:
5 Good Mornings
5 Behind the Neck Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Dip + High Pull
5 Muscle Snatches
5 Overhead Squats

Snatch Skill

Metcon (No Measure)


SNATCH TECHNIQUE

5 Sets of 2: Pausing Overhead Squat

Also not for score, but for practice.
Aim here is to confirm our positioning beneath the bar, priming ourselves for the following conditioning which involves higher volume overhead squat repetitions. During these repetitions, come to a complete stop in the bottom of the repetition before standing.

Set #1 – 2 Pausing Reps @ 40% of 1RM OHS

Set #2 – 2 Pausing Reps @ 45% of 1RM OHS

Set #3 – 2 Pausing Reps @ 50% of 1RM OHS

Set #4 – 2 Pausing Reps @ 55% of 1RM OHS

Set #5 – 2 Pausing Reps @ 60% of 1RM OHS

Conditioning


Specific Primer for “Hot Sauce”
4 Rounds, building in load on the OHS and feeling the transition between the three movements out:
7 Calorie Row
3 Burpees Over Rower
3 Overhead Squat
Rest 1:00 between rounds.

This provides us a chance to feel all four weights out, and to make any adjustments as needed. Rest 3:00 after completing our final rehearsal round, and begin.

Hot Sauce – Part #1 (AMRAP – Reps)


AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats
Rx – 75/55

Rest 3:00

**Each part is scored independently. Score is total overhead squats (not adding together the previous rowing calories and burpees).

In each successive window, the calories on the rower and burpee repetitions drop, as the weight climbs. We’ll have additional time on the barbell as the rounds progress, while the loading becomes heavier. Stimulus wise, we are looking for the following weights:
On Part #1, a loading we could overhead squat for 30+ repetitions, unbroken, when fresh.
On Part #2, a loading we could overhead squat for 25+ repetitions, unbroken, when fresh.
On Part #3, a loading we could overhead squat for 20+ repetitions, unbroken, when fresh.
On Part #4, a loading we could overhead squat for 15+ repetitions, unbroken, when fresh.

Although we are looking for challenging OHS in the fourth and final round, we still want to choose a weight that allows us to cycle for repetitions. Athletes are allowed to power snatch, squat snatch, or clean and jerk the bar into position.

Pacing and strategy wise, it does pay to push our pace on the row and burpees. These windows are short, and most especially in Parts #1 and 2, we need to move with a purpose to even make it to the barbell. When we arrive there, we may have one shot for a good chunk of repetitions, or at most, two smaller, quick sets.

Hot Sauce – Part #2 (AMRAP – Reps)


AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats
Rx – 95/65

Rest 3:00

Hot Sauce – Part #3 (AMRAP – Reps)


AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats
Rx – 115/80

Rest 3:00

Hot Sauce – Part #4 (AMRAP – Reps)


AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats
Rx – 135/95

Tips


The intentions behind the workout are to challenge ourselves on the OHS after taxing ourselves with intensity moments prior. Training proper positioning on the OHS under such fatigue can be an affirmation of our technique, or even better, it can reveal to us what we need to work on next. The OHS as we know is a movement that exposes any faults in our squat, whether it be midline, posterior chain engagement (staying back on heels), shoulder positioning, ankle flexibility… there is much to be learned from the movement. Using the stimulus notes above for choosing our weights, let’s err today on the slightly lighter side to ensure we are getting repetitions in so that we can learn.

Recovery


BIKE RECOVERY

Not for score:
15:00 Recovery Bike

Inside these 15:00, complete as 5 intervals of 2:00 light, 1:00 moderate.
On each of these moderate efforts, aim to push our RPM’s just a touch more. Fix our RPM’s on the recovery pace, which is conversational and light.

07.31.18

CrossFit Ecstatic – CrossFit


Notes


Three parts today:
Starting with strict handstand pushups, in our fourth and final week in our current progression.
Next week, we will be testing our AMRAP 5: Strict HSPU that we started our cycle with.
Conditioning to follow, with a run, double-under, hang power clean triplet.
Midline to finish.

Warm-up


ACTIVATION

2 Rounds:
100m Run + 25 Singles of Double-Unders
:30s Spiderman and Reach, each leg (Video)
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Stiff-Legged Deadlifts
5 Power Cleans

Gymnastics

Metcon (No Measure)


Strict Handstand Push-Ups

5 Unbroken Sets of 30% of Max Set
Rest 2:00
3 Unbroken Sets of 30% of Max SetRest 1:00
1 Set for Max Unbroken Strict HSPU

Not for time or tracked score, but the intention is to complete (5) sets of 30% of our max repetitions. As an example, if we have 10 strict unbroken repetitions as our best max set, our number today is 3. We are looking to complete54 sets of 3 unbroken repetitions as quickly as we can, where we must come off the wall between sets. Rest 2:00 after completing the (5) unbroken sets, and then do the same now with (3) sets. After the second rest, one attempt for max repetitions, knowing that we are moving into this attempt highly fatigued.

This is week 4 of this iteration, building in percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Next week, in our final week of “Grunt Work”, we will be retesting our strict HSPU benchmark, AMRAP 5: Strict HSPU.

Conditioning


Specific Primer for “Jump Town”
2 Rounds, resting 1:00 between:
100 Meter Run
15 Double-Unders
3 Hang Power Cleans
50 Meter Run

Jump Town (Time)


1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans

Directly into… 2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans

Directly into… 3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans

RX Barbell – 115/80

-This workout starts with a single round of 800/80/21, moves into two rounds of 400/40/15, and finally three rounds of 200/20/9, all for time. The stimulus behind is that as we become more taxed by the movements, the repetition scheme becomes shorter and smaller to keep our intensity high.
Given how we are rowing tomorrow, we are looking to complete today’s workout with a run. If we are on the assault bike today, males complete 12 calories per 200 meters, and females 9 calories.
-Stimulus wise, we are looking for a barbell that we are confident we can complete the 21 repetitions with unbroken, if completely fresh. Inside the workout, we may break a single time for pacing reasons, but it is a load that we are confident we can move for larger sets, even when fatigued.
Given the volume of this workout, we need to pace accordingly. Looking at the movements, and taking into account that the run breaks up our work inside the gym, we can turn to these meters as the pace setter. With the goal in this longer effort being to minimize the amount of time not working, we want to strive for a recovery pace on the runs. This will allow us to move directly into the DU after each distance and execute sound reps, versus loosing many seconds here in preparation and on trip-ups.
-On the DU, relax. Aim for large sets, and keep the hands close to the body. Relax into each set and focus on the wrists doing the work for you. These sets do not need to be unbroken – aim for consistency. Know our limits here and break up these sets accordingly – we want to avoid hitting the wall in our DU from pushing too far in the first few sets.
-On the hang power cleans, push for large sets as well. Knowing that our pacer (the run) is next

07.30.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Week 7.
Starting our week with a barbell-intensive day.
Opening with our Monday squat work, further building on our back squat waves along with our front rack reverse lunges.
Building to a moderate power snatch to follow, which will take us into our conditioning for the day, “Randy”.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
1 Round:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy”

1 Set:
5 Wall Squats
10 PVC Overhead Squats
15 Banded Good Mornings
20 AbMat Sit-Ups

Strength

Back Squat


Building upon this specific wave scheme one final time, once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2.

On the Minute x 12 (3 Rounds):

Minute #1 – 3 Reps @ 80% of 1RM

Minute #2 – 2 Reps @ 85% of 1RM

Minute #3 – 1 Rep @ 90% of 1RM

Minute #4 – Rest

After all three waves, complete:
1 Set of 7 @ 75% of 1RM

Front rack reverse lunge


All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.
Building upon last week, increasing percentages one last time.
Rest 2:00 between sets.

Set #1 – 12 Reps @ 50% of 1RM Front Squat

Set #2 – 12 Reps @ 55% of 1RM Front Squat

Metcon (No Measure)


OTM x 7 – Power Snatch

Also not for score, but for practice. Intentions are to keep the loadings on the lighter side to focus on our technique drilled in the parts above. In our next cycle, “Barbell Ninja” (starting in just a few short weeks), we’ll be building to higher percentages. Today’s focus of effort is on the squat work, which is naturally a demanding endeavor on the central nervous system. Let’s keep the loads light here.

Minute 1 – 2 Power Snatches @ 50% of 1RM Power Snatch

Minute 2 – 2 Power Snatches @ 55% of 1RM Power Snatch

Minute 3 – 2 Power Snatches @ 60% of 1RM Power Snatch

Minute 4 – 1 Power Snatch @ 65% of 1RM Power Snatch

Minute 5 – 1 Power Snatch @ 70% of 1RM Power Snatch

Minute 6 – 1 Power Snatch @ 70% of 1RM Power Snatch

Minute 7 – 1 Power Snatch @ 70% of 1RM Power Snatch

Conditioning

Randy (Time)


For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Set the tone early in our technique inside “Randy”.

In such a workout, we recognize that it’s not the first half – it’s the second. Many athletes can “muscle” their way through the front half of the power snatches, only to be reduced to small, slower sets to finish. By focusing diligently on our movement early on inside the workout, we are saving our capacity for when we need it most – the final 25 reps of the workout.

One of the most common faults we’ll see with a lighter power snatch barbell is an early arm bend. Knowing that “Randy” often comes down to grip-strength, and early arm bend will tax our pulling capacity far faster than if we focused on keeping our arms long and loose. At this loading, the legs and hips can complete the repetitions quickly – as long as the hands can hold on. Early in the workout, focus diligently on keeping the arms relaxed and allowing the lower body to do the work. If we reach repetition 50, have power in the lower half, but can’t hold onto the barbell, we are forced to take extra breaks.

In terms of a specific break-up strategy, here are talking points for consideration. Naturally, it will vary significantly amongst athletes, but for thoughts:

– 21-18-15-12-9
– 5×15
– 5×10, 8-8-7

Of course, if we can aim for less breaks (or even complete unbroken), that is ideal. The above strategies are if we know we are going to need several breaks on the barbell. Stimulus wise however, we are looking for a light and fast barbell that we are always completing 7+ reps on in each set. If we are reduced to sets of slow 5’s, chances are we are a touch too heavy today, and best to modify to a slightly lower weight – and go faster.

07.28.18

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-8:00)

Shuttle Run + Active Stretching

Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch
Knee to Chest
Soldier Kicks
Walking Samson + Air Squat
Walking Spidermans
Walkouts
Side Shuffle
High Knees
Butt Kickers

Teaching


(8:00-15:00)

Pull-ups
Legs Glued
The tighter you stay, the less you weigh. Keeping the feet together and the legs long as if the lower half was glued together keeps all the energy moving in the same direction. When the knees bend or the legs and feet move independently of each other, the energy spills out in different directions. With 80 pull-ups in today’s workout, good reps pay off.

Movement Prep
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

Movement Substitutions
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups

Push-ups
Straight Body
Looking to have head, shoulders, hips, knees, and toes all in a straight line during every rep. The chest sometimes presses up first, arching the back and causing athletes to press a lower percentage of their body weight. Moving up to a bench or a box will ensure that they are pressing the appropriate amount of their weight while maintaining a good position.

Chest Contact, Elbows Locked
The standard for the push-up is that on every rep, the chest makes contact in the bottom position and the elbows are completely locked out at the top. It is sometimes very hard for athletes to feel what this is like. In movement prep, have them feel the difference between a fully locked out position and a bent elbow position. If they don’t know what bad position feels like or looks like, cueing them in a workout will be more difficult.

Movement Prep
10 Second Push-up Plank hold
10 Second Bottom Position Hold
5 Push-ups

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

Rehearsal


(15:00-20:00)

1 Round
100 Meter Run
5 Pull-ups
5 Push-ups
5 AbMat Sit-ups
5 Air Squats

Conditioning

Barbed Wire (Time)


4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row. Just a few of the many other options listed below:

3 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

-or-

4 Rounds:
400 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

Strategy


The upper body movements likely present the biggest challenge in today’s workout, while we can anticipate the running, sit-ups, and squats moving forward more fluidly.

On the pull-ups and the push-ups, smaller is better. While the numbers are not too big in any individual round, the total volume can add up to be quite difficult. Sets of 3-5 are recommended for those who are slightly concerned about the overall number of reps in the workout. Small, consistent sets help delay the muscular fatigue that is inevitable. These will feel different for everyone. A good rule of thumb is to break well before hitting a wall.

It is unlikely that athletes will have to stop on the runs, sit-ups and squats. Following the upper body movements, athletes can find a moderately aggressive pace on the sit-ups and squats that they can maintain for all 40 and 50 reps respectively. There is typically rest in “Barbara”, but not in “Barbed Wire”. Knowing we just moved with a purpose on the previous two movements and knowing the following two movements will present a good challenge, the run can be taken as a slight recovery. Looking to move forward at a consistent pace here that allows athletes to thrive on the pull-ups and push-ups.

07.27.18

CrossFit Ecstatic – CrossFit


Notes


Barbell intensive day today.
Starting training with a new angle on our front squats, squatting to a box.
A clean and jerk complex to follow, building to a heavy for the day.
This will lead us into our conditioning, a repeat workout from last year – “Nutcracker”.

Warm-up


ACTIVATION

2 Round:
1:30 Light Row or Bike
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

2 Rounds:
12 GHD Sit-Ups or Weighted Abmat Sit-Ups (w/ Medball)
18 Banded Good Mornings

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle-Cleans
5 Front Squatrs

Strength

Metcon (No Measure)


BOX FRONT SQUAT

On the Minute x 10:
2 Box Front Squats

Set box below parallel, which is often best built by stacking plates.
Our purpose here today is to come to a complete stop on the plates, providing us an opportunity to train our explosiveness in the standing portion of the movement. As we squat to the target and come to a complete stop on so, it is our intentions to maintain tension. As we sit, if anything, we are more engaged on the box than off. Losing tension on the box is not the aim, as that would be not only unsafe, but also unrealistic (we would of course never want to lose tension in the bottom of a front squat).

First, become comfortable squatting to the box with the bar in the front rack. It will take several repetitions to feel this movement out – and it should. As we stand off the box, be very wary of a change in torso angle. It is common for athletes to come out of a box squat by rocking forward, essentially leading with the hips. This is naturally very punishing in a front squat, as the bar is pulled forward. We want speed off the box, but the angle we have been our shoulders and hips must be in concrete as our positioning is a must in the movement.

Not for tracking, but for practice and sound movement. After ~10:00 feeling the motion out, starting around 50-60% of our estimated 1RM Front Squat is a good starting point. Our aim is not to exceed 75% here – let speed and positioning be the focus today.

Clean and Jerk Complex 4


1 Power Clean
1 Front Squat
1 Push Jerk
On the 1:30 x 6 Sets (9 mins):
1 Power Clean
1 Front Squat
1 Push Jerk

(6) complexes to build to a heavy for the day. This is the same movements seen in the conditioning that follows. Our building here serves as a primer, and chance to dial in our mechanics at heavier loads.

Starting at 60-65% and build by feel. Post heaviest completed complex

Conditioning


15 mins

Nut Cracker – Part #1 (AMRAP – Rounds and Reps)


AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 115/80

Rest 3:00
A variation of the classic benchmark “Macho Man”. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.
On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.
On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Although these windows are short, at three minutes each, we still want to dial in some thought beforehand. On all three AMRAP’s, the full-movement must be completed before moving on. As in, 3 full power cleans, standing tall each rep before moving into the front squat. We are not to squat clean the 3rd rep.

Singles on the power cleans may be the best strategy unless you are an athlete who is very, very strong in this complex.
Two singles, and on the third, keep the bar up. Three front squats, three jerks, and right back to singles.
Hanging on the bar and going touch and go is an option if we are *very* strong on this complex, but understand that this will increase your time under tension bringing the bar down to the floor. It is faster per repetition, but we want to take a hard look to determine is it’s worth our effort there. A larger goal is to maintain a steady pace through the entire 3-minute window. We don’t want to open up with two quick full complexes, only to find ourselves staring at the bar trying to recover.

Nut Cracker – Part #2 (AMRAP – Rounds and Reps)


AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 135/95

Rest 3:00

Nut Cracker – Part #3 (AMRAP – Rounds and Reps)


AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 155/105

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