Author Archive

07.26.18

CrossFit Ecstatic – CrossFit


Warm-up


(1:00-10:00)

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

Teaching


(10:00-20:00)

Prowler Push
Straight Arm vs. Bent Arms

Depending on the loading and the distance, a straight arm or a bent arm may be the best option. When athletes bend their arms, their torso moves into a more upright position. Because of this, the stride length will be slightly shorter when compared with a straight arm position. Pushing a heavy sled for a short distance would likely be more efficient with a bent arm. Pushing a lighter sled for a longer distance is likely easier with a straight arm. With a shorter distance today, the bent arm approach may be more appropriate, although athletes can choose which is more comfortable for them.
Movement Prep

25 Meter Bent Arm Sled Push
25 Meter Straight Arm Sled Push
Wreck Bag Run (53/35# Kettlebell)
Shoulders Back, Head Up

Although the bag is roughly the same weight as an empty barbell, it presents a different challenge to position than a barbell would due to the odd nature and size of the bag. The weight has the tendency to want to pull athletes shoulders and head forward into a collapsed positioning. Pulling the shoulders back and the head up will help combat the breathing and postural issues that the Wreck Bag presents.
Movement Prep

50 Meter Wreck Bag Run (53/35# Kettlebell)

Rehearsal


(20:00-30:00)

1 Round

50 Meter Prowler Push
100 Meter Wreck Bag Run (53/35# Kettlebell)
200 Meter Run

Each partner completes one round at a low intensity. More about confirming weights and getting the flow of the workout down. Plenty of rest to follow before workout begins.

Conditioning

Family Feud (AMRAP – Rounds)


AMRAP 25:
50 Meter Prowler Push (95/45)
100 Meter Wreck Bag Run (53/35# Kettlebell)
200 Meter Run

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each weight) and a variety of Wreck Bags. The workout begins with an athlete on each sled. The two athletes on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled and Wreck Bag should be something that athletes can move with consistently in order to keep things moving forward. If unequipped with prowlers, complete a 50 foot walking lunge with no weight. If unequipped with Wreck Bags, complete a weighed run of some kind.

07.25.18

CrossFit Ecstatic – CrossFit


Notes


Starting our day building to an 8RM Thruster.
“Fire Alarm”, a repeat workout, to follow as the conditioning for the day. Repeated exactly one year ago today.
Midline to close.

Warm-up


ACTIVATION
500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups/weighted abmat sit-ups
10 Hip Extensions/supermans
10 Alternating Spiderman and Reach
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

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

Strength

Thruster


Build Steadily to an 8RM Thruster
All repetitions taken from the rack.

The limiting factor in the thruster is going to be our shoulder to overhead press. We recognize that our legs can squat far more than we can push press. So as we enter these repetitions, through not only our 8RM attempt but as we warm, we must remind ourselves to fire our hips as aggressively as we can.
When we aggressively drive our heels through the floor, violently coming to extension as we finish the squat portion, we place a large amount of force on the bar. And the larger the amount of upward force we get on this bar, the less our shoulders need to work. Which they will – we will absolutely test them here in this 8RM attempt, but if we exhaust them early in the first few repetitions, we will be sure to miss our potential here.
Start by building steadily with sets of 5 repetitions, and gradually drop down the 3’s as we continue to climb. We do not need to complete 8 repetitions at each weight as we ascend to our target weight (somewhere in the area of 55% of our 1RM Front Squat).

Conditioning

Fire Alarm (Time)


For Time:
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

The stimulus today is light and fast.
We are looking for a thruster barbell that is, without question, unbroken on every set. In other words, a thruster weight that can be completed for 30+ repetitions unbroken when fresh.

Midline


2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between
Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)
All movements are not for score or for tracking.

07.24.18

CrossFit Ecstatic – CrossFit


Notes


Week 3 in our strict handstand pushup progression to start our day.
Following, a heavy and higher volume deadlift workout, coupled with high box jumps. A classical combination seen many times in competition.
Aerobic capacity to finish on the bike.

Warm-up


ACTIVATION
250 Meter Row, 6 Spiderman and Reach, each leg
250 Meter Row, 5 Walkouts
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.
2 rounds with an empty barbell:
5 Good Mornings
5 Stiff-Legged Deadlifts
5 Regular Deadlifts
2 rounds with a light load:
5 Stiff-Legged Deadlifts
5 Regular Deadlifts

Strict Gymnastics

Metcon (No Measure)


Strict HSPU

2 Rounds:
50% of Max Set
40% of Max Set
35% of Max Set
Rest 2:00 between rounds.
Not for time or tracked score, but the intention is to complete 50% of our best set, followed by two more unbroken sets of 35%, all with as little rest as needed between. We *must* come down from the wall after completing a set, and, each set must be completed unbroken. As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 10-8-7. The athlete would first complete his or her 10 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 2:00 between.
This is week 3 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.

Conditioning

Pumped Up Game Changer (Time)


21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)

A classical combination seen many times in the competition – the deadlift and box jump.
Stimulus wise, we are looking for a deadlift weight that we can complete 15+ repetitions unbroken with, when completely fresh. It is a heavy and challenging weight, but one that we can move through the 21’s with at most, two short breaks. On the box jump, we are looking for a higher box than what we commonly train to.
This combination, although hard to see at first, is very challenging on the posterior chain. Both movements challenge each other, maybe not as much so as a back squat + front squat combination, but it isn’t far off. We actually use more of our posterior chain than we may realize in the box jump.
With that said, as we transition from the deadlift bar to the box jump, it’s worth taking a micro-break here, and to over jump the first repetition onto the box. We want this challenging combination, and we want a challenging workout, but – we are not in competition. We are in training. And we want to minimize any risk here of missing a box jump repetition, even if we are a couple seconds behind our fastest time.

Aerobic Capacity


Not for Time:
150/100 Calorie Assault Bike
Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast
Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast
Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.

07.23.18

CrossFit Ecstatic – CrossFit


Notes


Week 6 of “Grunt Work”.
Back to full speed.
Starting the week off on the barbell, putting good time and effort into both positioning on the snatch, and strength work with squats.
Last week, we trained back squats and front rack reverse lunges. Repeating the same flow, but with a slight increase in percentages to both. We’ll start our week off with some good old fashioned grunt work.
Body Armor to finish, getting outside for kettlebell carries, sled drags, and weighted sit-ups.

Warm-up


ACTIVATION
At very low intensity (walk through pace):
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”
2 Sets:
5 Wall Squats
10 Dowel Overhead Squats
15 Banded Good Mornings
20 AbMat Sit-Ups

Strength

Overhead Squat


In 10 minutes, Build to a Heavy Set of 1 – Overhead Squat
All repetitions taken from the rack.
Stimulus here is to steadily build to a challenging load, but with zero compromise in technique.

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, reducing from 3 sets to 2, but increasing percentages.
Rest 2:00 between sets.

Set #1 – 12 Reps @ 48% of 1RM Front Squat
Set #2 – 12 Reps @ 53% of 1RM Front Squat

Body Armor


2 Rounds, Not for Time:
100 Meter Kettlebell Walk*
100 Meter Sled Drag
20 Weighted AbMat Sit-Ups
Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.
Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.
Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.

07.21.18

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-10:00)

:45 Seconds
Push-up to Down Dog
Front Rack Stretch

Active Spidermans
Wrist Stretch

Active Samson + Air Squat
Child’s Pose

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

Teaching


(10:00-25:00)

Clean and Jerk Movement Prep
Establish Clean Receiving Position & Hold for 10 Seconds
1 High Hang Power Clean
2 Hang Power Cleans
3 Power Cleans

Establish Jerk Receiving Position & Hold for 10 Seconds
2 Push Jerks
2 Clean and Jerks

Power Snatch Movement Prep
Establish Receiving Position
1 High Hang Power Snatch
2 Hang Power Snatches
3 Power Snatches

Thruster Movement Prep
3 Front Squats
3 Push Press
3 Thrusters

Build to all three weights, performing at least 3 repetitions of each movement. Build up from thruster, to snatch, to clean and jerk. Clean and Jerk weight on for practice round.

Rehearsal


(25:00-30:00)

1 Round
9 Calorie Bike
9 Clean and Jerks

3 Repetitions Per Teammate

Conditioning

Limitless (Team Version) (3 Rounds for reps)


Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each)
12 100 Meter Sprints (4 Each)
9 100 Meter Sprints (3 Each)
In wodify, score the max reps at the end of each metcon. Wodify will show 3 rounds for reps, so after first amrap, record total C&J reps complete in round 1, second amrap, total Pwr Snatches, in round 2, and 3rd amrap, total Thrusters, in round 3

Strategy


We want to push the bike with our teammates today. The sliding scale accumulation of calories makes our push here worth the effort. Because we are looking for higher bursts of intensity here, let’s work with our teammates to plan out small sets. A fast 10-15 calories for males, or a fast 7-10 calories for females, may be better off than trying to hang on for larger sets, where we naturally will slow down on.

On the barbell, the minutes will move by fast. If able, hanging onto the bar for sets will be the ideal way to maximize our score, even if it’s smaller sets from the start (2’s and 3’s between teammates). It’s when the barbell hits the ground and bounces around, where we lose time quickly.

Limitless (Individual Version) (3 Rounds for reps)


Part #1 – In a 7:00 Window:
60/40 Calorie Assault Bike
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 6:00 Window:
45/30 Calorie Assault Bike
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 5:00 Window:
30/20 Calorie Assault Bike
Time Remaining, Max Thrusters (95/65)

Use a single barbell for all three movements, as we have 3:00 between each round to change weights

The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” bike and start our first repetition. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The biking in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 7:00 window to complete the bike calories, with any time remaining available to accumulate repetitions on the clean and jerk.

If we do not have access to a bike today, rowing equal calories is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. The stimulus calls for all athletes to make their way to the barbell with 1:30-3:00 of time remaining. If we for example spent all but :30s on the bike, we aren’t reaching the targeted aim for the day – so let’s modify the calories to ensure we are working on the barbell

Strategy


In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining.

Use the clock to our advantage. Understanding how much time we have left as we address the barbell, we are looking to find the threshold pace of these movements in the time remaining. If it’s 2:00, that may very well be a different approach/cadence than if it were :45s.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. Anything less than sets of 5 may result in excessive time lost chasing around the barbell between breaks

07.20.18

CrossFit Ecstatic – CrossFit


Notes


Reaching the tail end of our reduced volume week. Back to full volume come Monday.
Two parts today – front squat positions through tempo repetitions, and a repeated benchmark of ours, “Cement Mixer”.

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
18 Banded Good Mornings

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotationds
5 Strict Presses
5 Stiff-Legged Deadliftds
5 Hang Muscle-Cleans

Strength

Tempo Front Squat


On the 2:00 x 6 Sets:
2 Tempo Front Squats
5 Second Negative
2 Second Pause In Bottom

Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat

Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat

Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat

Focusing on positioning today in our controlled tempo paces. All repetitions come from the rack. During the course of each squat repetition, let’s pay due diligence towards always fighting for a better position. We can always be taller, we can always lock in our midline harder, and we can always drive our elbows higher.

Warm-up


Specific Primer for “Cement Mixer”
3 Rounds:
200 Meter Run
3 Toes to Bar

Rest ~1:30 between rounds. The aim here is to gradually increase our intensity on the running, both finding our pacing, and our breathing. This is something we want to dial in before the start of the actual workout, to maximize our performance. After our final round, rest 3:00, and begin.

Conditioning

Cement Mixer (Time)


Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).

With only the slowest round counting in this workout, we look towards a great opportunity to hone our pacing strategy. First portion to look at is the running – visualize yourself completing a 2 Mile Run. The pace we would hold for such an effort is appropriate here… avoid the temptation for that first round to be overly aggressive. If we are rowing today due to a limitation or injury, row equal meters.

On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.
If unable to run, complete one of the following:

500/400 Meter Row
25/18 Calorie Assault Bike

07.19.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-10:00)
:30 Seconds

Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson
Barbell Warmup

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

Mobility


(10:00-12:00)
Squat Hold – 1 Minute

Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Teaching


Medicine Ball Squat Jumps
Ball Position

In the medicine ball squat jump, athletes will descend below parallel before getting a slight jump off the ground, just far enough that there is a space between the feet and the floor. Looking for the medicine ball to stay as close to the middle of the body as possible. Hugging the ball with both arms nice and close to the chest will best accomplish this. The other option would be to hold it like a wall ball, but that would be pretty taxing on the midline, especially with the increased weight. There will be a slight natural lean forward of the torso, but it should not be excessive to the point where the weight is in the toes and athletes are rounding their backs.
Hips – Knees

With a more dynamic squatting movement, it is even more important that the lower body sequence stays in order. It is common to see the knees track forward first, only sending the hips back when it become difficult to get any lower. Beginning the movement prep with the slower, basic air squat to hammer home hips back first, then knees out.
Movement Prep

Establish Ball Position
5 Air Squats
5 Air Squat Jumps

5 Medicine Ball Squats
5 Medicine Ball Squat Jumps

Rehearsal


10 mins:

1 Round

9 AbMat Sit-ups
7 Medicine Ball Squat Jumps
5 Deadlifts

Build to heavier deadlift weight
1 Round

7 AbMat Sit-ups
5 Medicine Ball Squat Jumps
3 Deadlifts

Conditioning

Deadpool (Weight)


On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.

Strategy


Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.

07.18.18

CrossFit Ecstatic – CrossFit


Notes


Our focus of effort today will be in a single conditioning piece, our recently announced CompTrain benchmark “Death Race”. A very simple couplet testing our mid-range power and conditioning.
To finish, moderately loaded deadlift work to finish our day. Purposefully keeping volume low today so that we can give our very best to our conditioning effort. Short, but highly potent if we bring our best to it.

Warm-up


ACTIVATION

5:00 Light Bike, into 3 Rounds:
5 Pushups
7 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
9 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)

3 Rounds:
:30s “Flying Bike” Sprint*
:30s Calithenics (below)

*Flying Bike Sprint – First 10 seconds, slow, recovery pace. Middle 10 seconds, a touch faster, but still on the moderate side. On the final 10 seconds, fast pace. Over the course of the three rounds, steadily increase this “fast pace” so that our last is close to a hard sprint. We are steadily aiming to ramp up our intensity here for the workout.

Round 1 – Alternating Spiderman and Reach
Round 2 – Alternating Samson Stretch
Round 3 – Steady, paced, burpees (no more than 7)

Rest two minutes after, directly into 3 primer rounds:
5 Calorie Bike, 3 Burpees, 3 Calorie Bike
Rest 1:00 – 1:30 between efforts, and much like our “Flying Sprints” above, we are looking to gradually increase our intensity throughout. Final effort should be at slightly above workout effort. We are purposefully getting back on the bike after our quick three burpees so that we can train our remount, which can cost athlete’s seconds during a fumble.

Conditioning

Death Race (Time)


https://youtu.be/CIe14EEXruQ

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

In “Death Race”, we are first, and always, going to strive towards the theme of consistency. Even in shorter workouts, it becomes a focus due to the seconds that can be lost in the final rounds despite a potential enormous head start early on. Especially when it comes to calories.

Inside this workout, our effort on the bike may be more important than our effort on the burpees. Calories accumulate on a sliding scale – the harder we push, the less “distance” or pedals we need to complete to cover the calories. It’s not linear such as meters. If it were the case, the bike would be the opposite strategy, and become the pacer.

With this in mind, by pushing the bike, and finding a steady, methodical pace on the burpees, we can track towards our optimal time. In other words, picture 75/50 calories for time on the bike at a sprinting pace. Then compare that to a steady, but paced pace. The difference in time can be enormous (several minutes). When we do the same for the 50 burpees, it is a significant difference, but not nearly as much so as the bike.

Now of course, we aren’t looking to hammer the first three round of calories as if there isn’t two additional rounds to follow – we are still pacing our efforts across, but we are looking to make the concerted effort to push our speed here… as it pays off.
If unable to Assault Bike, complete:
20/16 Cal Row

**STANDARDS:
Bike: Monitors do not have to be re-set each round, but calorie count starts wherever previous round left off. Example: If monitor reads 18 at the start of Round 2, men must bike to 33, and women 28.
Burpees: Stand tall and clap overhead, to the standard demonstrated by Cole in video.

Metcon (No Measure)


DEADLIFT

3 Sets of 6 – Deadlift
2 Sets of 8 – Sumo Deadlift
2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

Not for tracking.

07.17.18

CrossFit Ecstatic – CrossFit


Notes


*Reduced Volume Week*
Not a full deload week, but a reduction in overall volume as we are halfway through “Grunt Work”.
Strict handstand pushups to start our week, moving into the second part of a micro-progression.
Building to a heavy power clean and jerk complex to follow, which will lead us into our conditioning for the day – “Liquid Cocaine”. A classical benchmark of ours, which we haven’t seen in a couple of years.

Warm-up


ACTIVATION

250 Meter Row, 6 Spiderman and Reach, each leg
250 Meter Row, 5 Walkouts
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.

Power Clean and Jerk Warm-Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans
5 Split Jerk Strict Presses (press from spit position)

Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks

Strict Gymnastics

Metcon (No Measure)


Strict HSPU

2 Rounds:
45% of Max Set
40% of Max Set
35% of Max Set
Rest 1:30 between rounds.

Not for time or tracked score, but the intention is to complete 45% of our best set, 40%, and finally 35%, all with as little rest as needed between. We *must* come down from the wall after completing a set, and, each set must be completed unbroken. As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.

Over the course of the weeks, we will be adding to these percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Strength

Metcon (No Measure)


POWER CLEAN AND JERK

Recalling our drills from last Friday, we are now building through moderate to heavy power clean and jerks to train our positioning on the barbell. Weights climb every two sets, for a total of five different loads.

On the Minute x 10:
Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

Conditioning

Liquid Cocaine (Time)


5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

A combination of a moderately heavy barbell and gymnastics, this mid-range couplet is a balanced test of both.

From a macro-level, our focus is almost always first on the pull-ups. It is here where athlete’s can fall off significantly in their pacing if they open to aggressively in the first set(s). The barbell is on the slightly heavier side, but our mindset there is quick singles. Recognizing that this is a “pull pull” combination, and how our grip-strength will be tested, smaller sets on the barbell is almost always the recommended route for athlete’s so that we can preserve our capacity on the pull-up bar.

An angle to take at this workout, is to visualize ourselves completing 50 CTB Pull-Ups for time, if we had to complete it in even sets. For many athlete’s as an example, they may move directly to 5’s knowing that towards the latter half of the total, their ability to cycle larger sets would simply require much larger breaks. For that specific athlete, moving right to 5’s in “Liquid Cocaine” is an option worth considering. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.
Movement Substitutions for C2B:

Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Ring Rows

07.16.18

CrossFit Ecstatic – CrossFit


Notes


Week 5 of “Grunt Work”.
Volume De-load.
“Grunt Work” is a shorter training cycle at 8 weeks in duration. At the half-way point, we are purposely reducing our overall volume this week to facilitate the final push in the remaining three training weeks following.
This is not a full de-load week however, given how following the cycle (the eight week mark), we take the full de-load. This is a general reduction in overall volume – while keeping our intensity and focus present.

Warm-up


ACTIVATION
At very low intensity (walk through pace):
2 Rounds:
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”

3 Sets:
5 Wall Squats (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
15 Banded Good Mornings

10 Slow Back Squats, with an empty barbell

Following, start our build to our first loading on the back squat.

Strength

Back Squat


On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

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.

Set #1 – 12 Reps @ 40% of 1RM Front Squat

Set #2 – 12 Reps @ 45% of 1RM Front Squat

Set #3 – 12 Reps @ 50% of 1RM Front Squat

Conditioning

Sore Subject (AMRAP – Reps)


Alternating Tabata:
A) Empty Barbell Back Squats
B) Double-Unders

In this workout, we will be operating in “Tabata Intervals”. That is, 20 seconds of work, followed by 10 seconds of rest. Given how this is an alternating Tabata, we are alternating movements each round. Traditionally, a Tabata is 8 intervals of the 20/10. With our two movements, we will complete eight intervals on each movement.

To walk through the flow for clarity (below is a running clock)
20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest
20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.
Scoring is our lowest round for each movement. As an example, here is an athlete’s scores:
Back Squats – 11-10-10-10-10-10-9-10
Double-Unders – 40-40-38-35-35-35-35-35

Lowest totals for the above athlete would be 9 back squats, and 35 double-unders, for 44 reps, entered into the wodify.

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