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0001138

CrossFit Ecstatic – CrossFit


Training Day Overview


Three parts today:

1. Strength work to start our day, combining a build to a 5-Rep Weighted Pull-Up and Front Squat.

2. Benchmark Friday’s continue with today’s effort – “Death Race”.

3. Body Armor to finish, working with a single dumbbell.

Warm-up


ACTIVATION

On the 2:00:
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 – 18 GHD Sit-Ups + 18 Banded Good Mornings

1 Round:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
:30 Walkouts
:30 alternating each side Spiderman + Reach

Weightlifting

Front Squat


Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats

All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

**In notes, record the loading used for the weighted pull-ups.

Conditioning


Specific primer for “Death Race”:
Given the higher intensity of this effort, the most impactful thing we can do in our primer is to bring our intensity to workout levels ahead of time. We want a good sweat before we move into this workout. And although we will be pushing our intensity in the warming rounds below, we are also taking ample time between to ensure a full recovery. We are not trying to pre-fatigue ourselves before the effort. Priming, is the effort.

Round 1 (walk-through, light pace):
:30s Light Bike
7 Burpees
:30s Light Bike

Rest as needed, followed by Round 2, at a slightly higher pace now:
5 Calorie Bike
5 Burpees
5 Calorie Bike
2 Burpees

Rest as needed, followed by two additional rounds with rest between. Ramping up our intensity inside of so, we are looking to be at workout pacing by the final fourth round.

Rounds 3 and 4:
:15s Bike at ~Target Pace
3 Burpees
:15s Bike at ~Target Pace
2 Burpees

Following, rest 4:00, and begin.

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.

Body Armor

Metcon (No Measure)


3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.

Completing first on the left side, and then the right, we’ll walking lunge 50′ with the bell overhead followed by 10 stiff legged deadlifts.

On the walking lunge, with this effort not being for time, let’s focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong.

On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch.

The integrity of the positions is more important than the loadings here… let’s increase as we see fit over the three rounds, keeping the right theme in mind – sound mechanics over load.

0001136

CrossFit Ecstatic – CrossFit


Training Day Overview


Starting the day building upon our handstand pushup progression from last week.

Push Jerk strengthening to follow, which will lead us into our conditioning for the day – AMRAP 15 of double-unders, dumbbell hang clean and jerks, and rowing.

Body Armor to close.

Warm-up


3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1 Round:
3 Spidermans each side
12 Hollow Rocks
3 Walkouts
12 Superman Rocks

3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

2 Rounds:
7 Pushups
5 Elbow Rotations (empty barbell)
3 Pausing Strict Presses (2s pause overhead)

1:30 Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y

Strict Gymnastics

Metcon (Time)


12 Sets for Time:
30% of Max Strict HSPU

Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU
Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Weightlifting

Push Jerk


5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.

Percentages:
Set #1 – 50%
Set #2 – 55%
Sets #3+4+5 – 60%

On the following Push Jerks, let’s build to a heavy for the day. With the option of a warming lift or two prior to, let’s start our 5×1 @ 70% and climb from there. Heavy today, but not an all time max. Let’s instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.

Conditioning


Specific Primer for “Bel Air”
2 rounds, building intensity into the second round. Option to climb from a warming weight to your workout load on round 2.

20 Double-Unders
6 DB Hang Clean and Jerks (3 each side)
20 Double-Unders
12/9 Calorie Row
10 Double-Unders

Rest as needed between rounds. The final 10 double-unders trains the final transition inside the workout, moving back to the jump rope after the row. Following our primer rounds, rest 4:00, and begin.

Bel Air (AMRAP – Rounds and Reps)


AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Inside “Bel Air”, we have a workout focused on engine management.
Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let’s change arms every 5 repetitions.

In the three movements of the workout, everything is “manageable”. Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks, along with our rowing speed.

This is an excellent workout to track our round times on. Although challenging to always record during the workout, even rough points of capture after each row can be of large benefit to review post-workout. Another option is to keep in mind where we are at the 7:30 mark (halfway point), to compare the first and second half.

We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we’ll start at an appropriate pace.

Body Armor

Metcon (No Measure)


3 Sets:
30 Banded Pull Aparts – http://youtu.be/VHRiIjvHJpY
30 Banded Push Downs – http://youtu.be/TcuF2yVabTY

Not for time, but moving through these repetitions with a purpose. Let’s aim to keep these dynamic and quick, pulling blood to the muscle groups. Good to let it burn here.

Tension wise, we want a lighter band that we believe will challenge us while allowing us to move unbroken through at least 2 rounds.

0001135

CrossFit Ecstatic – CrossFit


Training Day Overview


“Grunt Work” Week #9.

Today is a slight back-off day on volume. After “Murph” yesterday, we plan on challenging ourselves on the deadlifts today, but we are purposefully looking to stay off the shoulders.

Three parts:
Deadlift – Strength
Conditioning
Body Armor

Warm-up


ACTIVATION

1 Round:
9/6 Calorie Row, 5 Russian Baby Makers
9/6 Calorie Row, 10 Spiderman + Reach (5/side)
9/6 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:
3 Strict PU, 6 Pushups, 18 Ab-Mat Sit-Ups
20-30 Single or Double-Unders
200m Run

Weightlifting

Deadlift


Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts

Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

Conditioning


Specific primer for “Jelly Belly”:
Focus of effort here is to build to our working weight on the deadlift over two primer rounds, feeling through the transition of sit-up -> bike -> deadlift.

Round 1, at a moderate pace with a loading lighter than our workout deadlift:
10 AbMat Sit-Ups
5 Calorie Assault Bike
5 Deadlifts
5 Calorie Assault Bike
10 AbMat Sit-Ups

Build to our workout weight, followed by a single round more, this time at workout intensity. The focus here will naturally be on the deadlift, but just as much so, our pacing on the bike.

9 AbMat Sit-Ups
6 Calorie Assault Bike
3 Deadlifts

Following, rest 4:00, and begin.

Jelly Belly (Time)


For Time:
50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts
40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts
30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts
20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts
10 Sit-Ups, 4 Cal Assault Bike, 2 Deadlifts

Rx Barbell – 275/185
All sit-ups are completed on an AbMat.
If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories.

Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
This is a slight back off day given “Murph” yesterday, so let’s get some heavier loading on the bar, and move well today.

Body Armor

Metcon (No Measure)


3 Sets:
30 Glute Bridges
200 Meter Double KB Carry
Rest 2:00 between.

On the Double KB Carry:
Meters 0-100 – Left KB in Front Rack, Right KB in Hang
Meters 101-200 – Left KB in Front Rack, Right KB in Hang

Not for score of time, but for quality positional refinement.

On the Glute Bridges, move through these 30 reps with speed. Placing our heels on a bench with our back on the floor, come to hip extension with a half second squeeze at the top, and immediately into the next. Again, let’s bring speed to this movement.

On the Double KB Carry, the first half of the walk has one KB in the front rack, while the second half we alternate. As we move through this walk, there will be a tendency to lean away from the front racked load. This is the body naturally tying to compensate for the loading. Fight against it, squaring ourselves off to the center, keeping the rib cage tightened down. Athlete’s choice on loading here, but let’s move first for position… and then weight.

0001134

CrossFit Ecstatic – CrossFit


Training Day Overview


Celebrating Memorial Day, we ‘ll be taking on “Murph”, which will be the focus of effort for the day. We offer different variations, so you can choose the one that best suits you.

Conditioning


Specific Primer for “Murph”
Aim here is to find our transitions inside the workout. Using a short run to start, let’s find our opening pacing, and inside the gym, focus on the footwork between gymnastic movements.

1 Round, at planned workout pacing:
200 Meter Run, directly into…
3 Rounds:
3 Pull-Ups, 6 Pushups, 12 Air Squats

Following, rest 4:00, and begin.

Murph (Time)


For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Partitioned “Murph” (Time)


1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

“Murph” Option A (Time)


800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

“Murph” Option B (Time)


1 Mile Run
12 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1 Mile Run

0001133

CrossFit Ecstatic – CrossFit


Metcon

Tunnel of Love (Time)


Two Parts (with a Partner)
(A) “Tunnel of Love,” For Time:
1000 meter Row (Partner 2 Jumps Rope*)
*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
(B) “Roses are Red, Violets are Blue…So are Medicine Balls,”
50 Partner Med Ball Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups (20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)
For Part A, start the row and jump rope together and switch each 500 meters. If partner jumping rope breaks, rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.

For Part B, use a single medicine ball (or slam ball) throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the slam balls and wall balls, break up the work as needed between partners.

0001132

CrossFit Ecstatic – CrossFit


Training Day Overview

Warm-up


ACTIVATION

On the 2:00:
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 – 18 GHD Sit-Ups + 18 Banded Good Mornings

2 Rounds, not for time:
5 Wall Squats – http://youtu.be/92eVXZWgA8g
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats – http://youtu.be/EfUJgmgTvlI

5-4-3-2-1:
Walkouts – http://youtu.be/92eVXZWgA8g
Spiderman + Reach (each side) – http://youtu.be/_OrggvuVU-M

Conditioning

0001130

CrossFit Ecstatic – CrossFit


Training Day Overview


Starting the day with weightlifting – pausing front squats and a build to a heavy hang squat clean.

This will lead us into our conditioning for the day, and a short-range sprint effort at that. 3 rounds of hang squat cleans and lateral burpees over the bar.

Body Armor to finish our day, combining the bench, with glute bridges and hip extensions.

Warm-up


ACTIVATION
3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

2 Rounds:
6 Cossack Squats – http://youtu.be/Bvodm1BivOo
12 Hollow Rocks – http://youtu.be/gQ2Pcv0GHtU
6 Pausing Waiter Squats (3 each side) – http://youtu.be/GWjuBPrUQiI
12 Superman Rocks – http://youtu.be/Bxu4D6VzZw0

3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Weightlifting

Front Squat (5×2 Pausing Front Squat)


5 Sets of 2 Pausing Front Squats
3s pause in the bottom of each rep.

Set #1 – 65% of 1RM Front Squat
Set #2 – 70%
Sets #3+4+5 – Build to a heavy double.

All reps are taken from the rack.

Positioning is what we are after today. In the bottom of each squat, check in on the big three of the front squat.

Positioning – Bar on shoulders, not on wrists. Maintaining tension in the arms is only going to help us with stability, unless it’s causing our elbows to drop into a disadvantageous position.

Midline – Not just our mid-section, but our upper back. As we all have felt, the front squat can pull us forward. Shoulders back, and “be big” beneath the bar as well as tightening down the rib cage.

Heels – It’s not uncommon for athletes to loose heel contact with the ground at the bottom of our squat. Not in an egregious, highly obvious way, but more so in a slight shift in weight. When the ankle rolls in, and we can see movement of the outside of the heel caving in just slightly… we are losing our connection to the floor. Have a friend, or a video, assist us here to check in on how we’re doing.

Hang Squat Clean


On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning


Specific Primer for “Dirt Nap”
With such a short workout, we want a longer primer. Aim is to steadily build to our workout intensity on the couplet, focusing on controlling our burpee speed and cadence.

With a loading lighter than our workout weight:
3 Hang Squat Cleans
3 Lateral Barbell Burpees
2 Hang Squat Cleans
2 Lateral Barbell Burpees

This first effort gives us the chance to feel through the combination and to elevate the heart rate through this specific couplet. Although a walk-through pace, let’s focus on our transitions between movements by dialing in our footwork.

Following, build to our workout weight, followed by two rounds of the following (with rest between). First round, let’s feel through the combination now with workout loading. Second round, let’s ramp up our intensity as we visualize the workout pace.

2 Hang Squat Cleans
2 Lateral Barbell Burpees
2 Hang Squat Cleans
2 Lateral Barbell Burpees

A total of 4 reps on each station, but broken purposefully so that we can practice our transitions. Following, rest 4:00, and begin.

Dirt Nap (Time)


3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

In “Dirt Nap”, we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.

On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.

Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.

Body Armor


If time permits

Metcon (No Measure)


4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

On the bench press reps, we are looking to move our our estimated 1RM bench press. Fully recognizing that this is not something that we max often, an educated estimate is completely fair.

On the glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the “giant set”… one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1