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0001129

CrossFit Ecstatic – CrossFit


Training Day Overview


After a barbell-intensive Monday, a gymnastic based Tuesday.

Starting our day with a new progression on our strict handstand pushups.

Our conditioning for the day comes next, in “Strict Nicole”. A slight twist on a classic CrossFit.com benchmark, changing from kipping to strict pull-ups.

Midline to finish.

Warm-up


ACTIVATION

1 Round:
12/9 Calorie Row, 5 Russian Baby Makers
12/9 Calorie Row, 10 Spiderman + Reach (5/side)
12/9 Calorie Row, 15 Glute Bridges

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

Gymnastics

Metcon (Time)


Strict Handstand Push-Ups

10 Sets for Time:
30% of Max Strict HSPU

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.

Conditioning


Specific primer for “Strict Nicole”:
Only a single round, with the intention being a chance to find our 400m pacing. Not a hard-paced run, but a good effort. One that we could hold for a 5K.

1 Round:
200m Run
3-5 Strict Pull-Ups

Following, rest 4:00, and begin.

Strict NIcole (AMRAP – Rounds and Reps)


AMRAP 20:
400 Meter Run
Max Strict Pull-ups

In “Strict Nicole”, we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400’s, and chalk before each strict attempt, we may be closer to 6 rounds.

The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be.

Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a “Max Set on the 3:00”.

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

Midline

Metcon (No Measure)


On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups

Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round. In the absence of an Assault Bike, the first and best option would be the Erg Bike for 12/9 calories, with a second being the row for the same (12/9).

Inside these intervals, let’s push our intensity on the machine.

0001128

CrossFit Ecstatic – CrossFit


Training Day Overview


Back to full speed, in Week #8 of “Grunt Work”.

A barbell-intensive Monday to start our week.
Starting with Back Squat Waves, we’ll build through (6) sets total, moving towards a heavy triple and a heavy single. We’ll be building upon these percentages in the next three weeks. Squat Accessory to follow, with two sets of Front Rack Lunges.

Snatch technique comes next, which will prime us for a conditioning effort. Intervals, combining air squats, rowing, and moderate power snatches.

Warm-up


ACTIVATION

Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
5 Waiter Squats (each side) – http://youtu.be/GWjuBPrUQiI

Into 1 Round:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Weightlifting

Back Squat (3-1-3-1-3-1)


On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%

For the next three weeks, we will be building inside this specific wave scheme, building in percentages. All repetitions are taken from the rack.

Front Rack Lunge (2×14)


2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

Transitioning from back rack lunges earlier in our training cycle, the demand on the midline for the front rack position is more challenging. Same fashion as our last lunges, in terms of stepping *back* for each rep. In other words, these are stationary “step-back” lunges, with 7 reps on each side (alternating) for the 14 rep total. All reps are taken from the rack, and rest as needed between sets.

Metcon (No Measure)


“On the :45s” x 12
Interval #1 – 3 Snatch Grip Push Jerks – http://youtu.be/qEwnbaXyufc
Interval #2 – 3 Muscle Snatches – http://youtu.be/3l9Adagax1Y

Alternating movements every :45s, we have 6 rounds of the above, totaling 9 minutes in duration. Athletes are allowed to use two bars here for different loadings (Push Press can be taken from a rack), but the aim is to keep the percentages on the lighter side.

To view this in another fashion:
#1, On the 0:00… 3 Snatch Grip Push Jerks
#2, On the 0:45… 3 Muscle Snatches
#3, On the 1:30… 3 Snatch Grip Push Jerks
#4, On the 2:15… 3 Muscle Snatches
#5, On the 3:00… 3 Snatch Grip Push Jerks
#6, On the 3:45… 3 Muscle Snatches
#7, On the 4:30… 3 Snatch Grip Push Jerks
#8, On the 5:15… 3 Muscle Snatches
#9, On the 6:00… 3 Snatch Grip Push Jerks
#10, On the 6:45… 3 Muscle Snatches
#11, On the 7:30… 3 Snatch Grip Push Jerks
#12, On the 8:15… 3 Muscle Snatches

Snatch Grip Push Jerks – http://youtu.be/qEwnbaXyufc
On the Snatch Grip Push Jerk, we are looking to train two parts:

Footwork
Lockout

On our footwork, we are jumping from our “pulling stance” (roughly hip width) to our “squatting stance” (roughly shoulder width). This trains the placement of the feet during the extension of the power snatch. Although we are at light to moderate loads here on this technique primer, let’s be diligent with our footwork on each rep, resetting back to our pulling stance after each jerk.

On our lockout, we are looking to drive the body down. Think of it as a miniature snatch balance. Instead of the bar lifting up to lockout, we are pressing our bodies beneath it and the the floor, finding elbow extension with an aggressive punch. Position wide, let’s ensure our hips are back (as if we were to OHS the bar), along with our armpits pushed forward.

Muscle Snatches – http://youtu.be/3l9Adagax1Y
On the Muscle Snatch, we are training the turnover of the bar. The turnover takes place after extension, as the..
…bar rises overhead. The speed of transitioning the wrists from above the bar, to below, is highly important in the snatch, whether power or squat.

Inside this movement, we do not rebend the knees. Once we find lockout of the hips and legs, we are literally “muscling” the bar overhead. Keeping the bar close through a high pull (bar drafts right up the shirt via elbows high to the outside), we’ll finish with this aggressive turnover.

Conditioning


Specific Primer for Hot Air
Aim is to bring our heart rate to workout levels, through three short intervals.

Round 1, at a lower, walk-through intensity level:
:30s Row (light pace)
10 Air Squats
:30s Row (a bit faster now)
5 Power Snatches (light load, ~75% of workout weight)

Following, build to our workout weight on the power snatch, followed by rounds 2 and 3. Round 2 is intended to be a middle road between our first round and our workout pace, with round 3 being the planned effort level we plan to bring to round #1 of the actual workout.

Rounds 2 and 3:
12 Air Squats
9/6 Calorie Row
3 Power Snatches

Rest as needed between sets, again aiming to be at workout intensity for round 3. Following, rest 4:00, and begin.

Hot Air (Time)


On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Time remaining in each 5:00 window after completion is rest. Record all five rounds to the comment section, with the score for the day being our *slowest* round.

In “Hot Air”, we are looking for a moderate snatch barbell. A loading that we are confident we could “touch and go” for 12+ reps unbroken, when fresh. Inside the workout, being an interval effort, we want to capture this specific stimulus. We do not need to complete these as touch and go reps, but if we had to in round one and two, we are very confident we could find it unbroken.

For round times, we are aiming to place ourselves in the ballpark range of 2:30, of half of the interval. This will naturally vary amongst athletes, with the take home message being… we absolutely want the rest that follows. If we are moving towards a completion time of 3:30 in the earlier rounds, we won’t be able to sustain the level of intensity we are aiming for.

Pacing wise, we want to move outside our comfort zone on the opening air squats and row calories. The training value in this effort is truly getting to the power snatch barbell fatigued. Being able to cycle the barbell with lactic in the legs and a higher heart rate is what we are after. And although we are always looking to use the clock to our advantage, today is a day where are placing less emphasis on it. Although perfectly even splits are the common goal, today it is truly a chance to become comfortable, being uncomfortable.

A micro-goal for today’s effort could be to push our pace on the squats and rowing calories to a point that leaves us a little worried about how the snatches will go (this is a good thing for today.. moving outside our comfort zone). Another could be the reverse. If we typically would break the power snatch reps at 4-3, let’s push for unbroken sets today, and see if we can hold onto the bar for all five rounds.

0001127

CrossFit Ecstatic – Community WOD


Training Day Overview


De-load Week.

Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.

Conditioning


Specific Primer for “Buzz Lightyear”
Start first by building to our heaviest clean and jerk barbell for the day. After so, return back to our starting weight for two primer rounds. The first is our walk-through, feeling our the transitions. The second is completed at our planned “workout pace”.

2 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
5 Clean and Jerks (first weight)

In this, we are completing two rounds of the run/burpee/rope combination before completing a single set of 3 clean and jerks, Build to our second load on the clean and jerk, followed by a second primer round, now at workout pace:

2 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
3 Clean and Jerks (second weight)

Following, rest 4:00, and begin.

Buzz Light Year (Team Version) (Time)


In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15′)
… Directly into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

A two part workout, where we start with running and gymnastics, and evolve into an all-barbell finish.

Stimulus wise, we are looking for the following criteria with the barbells:
First weight – A clean and jerk all teammates can cycle for 21+ reps unbroken, when fresh.
Second weight – A clean and jerk all teammates can cycle for 15+ reps unbroken, when fresh.
Third weight – A clean and jerk all teammates can cycle for 9+ reps unbroken, when fresh.
Fourth weight – A clean and jerk all teammates can cycle for 6+ reps unbroken, when fresh.
Fifth weight – A clean and jerk all teammates can cycle for 3+ reps unbroken, when fresh.

Starting with the run, the team runs together here. And we can’t start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

This same theme of one working, two resting, carries to the barbell, which again we have team totals. Change weights after each completed barbell.

**If we reach the time cap, add a single single to the 30:00 total for each rep not completed. In other words, if we finished the fourth barbell and reached the time cap while we were changing weights to the fifth, our score would be 30:21.

Buzz Light Year (Individual Version) (Time)


3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks (135/95)
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/125)

Starting with running and gymnastics, and transitioning to an all-barbell finish.

Stimulus wise, we are looking for the following loads:
Weight #1 – A load we could cycle for 15+ reps unbroken, when fresh.
Weight #2 – A load we could cycle for 10+ reps unbroken, when fresh.
Weight #3 – A load we could cycle for 5+ reps unbroken, when fresh.

Challenging loads, but those that we can cycle always. We aren’t looking to reach into heavier loads during our deload week here.

In the absence of a rope today, let’s complete 15 CTB pull-ups per round.

0001126

CrossFit Ecstatic – CrossFit


Training Day Overview


De-load Week.

Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.

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


Specific primer for “Fight Club”:
5 Thrusters
5 Power Cleans
5 Box Jump Overs
5 Pull-Ups
5 Calorie Assault Bike

After our walk-through round, feeling out the transitions of the movements, rest as needed before our final primer round. In this final primer, let’s move for time instead. Move at our workout pacing, for :20s at each station. This will give us a time/space feel for what we will be looking at for reps at each station.

Written into a bit further detail in the description below for “Fight Club”, working for ~40s in each minute on the first round can be an appropriate place to start (as we want to sustain our pace in rounds two and three). With our :20s primer round here, doubling our reps can be an appropriate number to start the conversation of what to aim for in each round.

:20s Thrusters
:20s Power Cleans
:20s Box Jump Overs
:20s Pull-Ups
:20s Calorie Assault Bike

Following, rest 4:00, and begin.

Fight Club (AMRAP – Reps)


Katrin Davidsdottir takes on “Fight Club” (https://www.youtube.com/watch?v=mtvtPpxOOg8&width=640&height=480)

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

A take on the classical “Fight Gone Bad” workout, “Fight Club” comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep track of so during the workout is to keep a running tally as you move station to station, recording the round total during the 1:00 rest.

And, much like “Fight Gone Bad”, there is a pacing component that is highly important. It is very easily to come out aggressively in the first round, only to slow dramatically in round two, and even more in round three. Visualize rounds two and three, and the amount of reps we could be completing there. This is a great starting point for round one, with the understanding that we can always go faster and bigger with sets in the final round of the workout, but we don’t want to find ourselves needing to slow down. Great chance today to practice that.

Just remember one thing – Rule #1 about Fight Club is…

0001124

CrossFit Ecstatic – CrossFit


Training Day Overview


De-load Week.

Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.

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 Overhead Squats

Following, take 10:00-15:00 to steadily build to the heaviest weight in each of the three movements (overhead squat, bench, and deadlift).

Conditioning

Bar Star (Team Version) (3 Rounds for reps)


“Bar Star” Part #1
AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2
AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3
AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185

In “Bar Star”, we have three parts, each separated with a 3:00 rest between. We’ll transition from the overhead squat, to the bench press, to the deadlift.

At the start of each 7:00 interval, we have a single barbell loaded to the first, and lightest, weight. The team cycles through to move through the first 50 repetitions, in which we’ll then add weights to the second total. Repeat again, and if we clear the second 50 repetitions at this second weight, we’ll add on some more to the third and final weight of the interval. Max reps here, with our score for that respective part being total reps. If we completed the first 50, the second 50, and reached the 7:00 time cap with 12 reps on the third barbell, our score there would be 112.

We’ll do the same for the bench press, and the deadlift.

On all three, as mentioned above, we’re transitioning from the lightest to the heaviest inside each.
For all three movements, here’s what we are looking for:
First loading – Light and manageable. All teammates can find 21+ reps unbroken, when fresh.
Second loading – Moderate. All teammates can find 15+ reps unbroken, when fresh.
Third loading – Heavy, but doable. All teammates could find 9+ reps unbroken, when fresh.

Bar Star (Individual Version) (Time)


For Time:
21 Overhead Squats (95/65)
21 Bench Press (135/95)
21 Deadlifts (185/135)

15 Overhead Squats (135/95)
15 Bench Press (155/105)
15 Deadlifts (255/165)

9 Overhead Squats (185/125)
9 Bench Press (185/125)
9 Deadlifts (305/185)

In “Bar Star”, we have a 21-15-9 of overhead squat, bench press reps, and deadlifts. After each movement, we’ll be increasing in load. All three movements climb in weight as they descend in reps. A logistically demanding workout, yes… but, in our de-load week, our time is not the focus here. Instead, it’s to combine weightlifting into a metabolic environment. Let’s move well here, work hard, but not stress about the clock and how fast our weight changes are.

On all three, as mentioned above, we’re transitioning from the lightest to the heaviest inside each.
For all three movements, here’s what we are looking for:
First loading – Light and manageable. 21+ reps unbroken, when fresh.
Second loading – Moderate. 15+ reps unbroken, when fresh.
Third loading – Heavy, but doable. 9+ reps unbroken, when fresh.

0001123

CrossFit Ecstatic – CrossFit


Training Day Overview


De-load Week.

Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.

Warm-up


ACTIVATION
1 Round:
12/9 Calorie Row, 5 Russian Baby Makers
12/9 Calorie Row, 10 Spiderman + Reach (5/side)
12/9 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
20-30 Single or Double-Unders
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Stiff-Legged Deadlifts
All done with an empty barbell

Weightlifting

Power Clean


6 Sets of 2:
3-Pause Power Clean – https://youtu.be/MYHSqxmn3sA

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.

Resting as needed between sets, the aim is to stay on the lighter side today.

Conditioning


Specific primer for “Undercover”:
Working in reverse order to start:

10/7 Calorie Bike
Into…
15/12 Calorie Row
30 Double-Unders
Into…
5 Power Cleans
5 Pushups

Rest as needed, followed by a second round, now in workout order:

5 Power Cleans
5 Pushups
Into…
15/12 Calorie Row
30 Double-Unders
Into…
10/7 Calorie Bike

Following, rest 4:00, and begin.

Undercover (Time)


3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.

These workouts can often be challenging to pace. Largely in part because they are simply different. We know AMRAP’s, we know how to pace a 3 round effort, 5 round, 7 round. But the transitioning workout challenge our pacing, which is why we are integrating this scheme in today.

We aren’t moving into the initial 3 round triplet with reservation, but instead entering it with the larger picture in mind. It’s not about going slow, but instead about taking the whole effort and finding a pace that we never have to slow down on.

Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh

0001122

CrossFit Ecstatic – CrossFit


Training Day Overview


De-load Week.

Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.

Warm-up


ACTIVATION

Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
5 Waiter Squats (each side) – http://youtu.be/GWjuBPrUQiI

Weightlifting

Back Squat (1 *7 seconds down, 3 second pause in hole, stand)


7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.

Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%

Rest 60s between sets. All repetitions taken from the rac

Metcon (No Measure)


Squat Therapy

2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.

Not for score, but for quality.

Conditioning


Specific Primer for “Wall Street”:
2 rounds, building intensity on the second round:

200 Meter Run
9 KBS
9 Wallballs
100 Meter Run

The final 100 meter run in the primer round affords us the chance to feel out our legs after the two indoor movements. On the first round, let’s take a walk-through pace. On the second round, let’s not only transition faster (as if we are in the middle of the workout), but let’s aim to hone in on the pace we plan to hold during the 800 meter efforts.

Following, resting 4:00 and begin.

Wall Street (Time)


3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) Females to 9′

In “Wall Street”, we have a triplet a medium distance run and two light weightlifting movements. Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus… we are confident we could complete it in two or less sets if we had to.

We are always going to adjust inside the workout as needed, changing planned rep schemes and approaches. The only saying in the military goes, “no plan survives first contact with the enemy”. Sometimes this can be true inside of our workouts, where we ditch the plan we thought we refined to an explicit degree within seconds of starting the workout.

Today, let’s try to start somewhere. What makes “Wall Street” far more approachable is thinking through a breakup strategy on the swings and wallballs. Maybe its 20/20 for both, maybe it’s 25/15. Maybe it’s fast 10’s, with only a brief couple of seconds between reps.

But having a starting point, even if it becomes adjusted, is the aim here. That way, we can focus on a sustainable pace on the runs that allows us to continue the push inside the gym. Without those starting points, we don’t know how hard to push on the runs… which results in varying paces from the first to third round.

Overall aim in the workout is to push for larger sets inside the gym, as any time the kettlebell or wallball rest on the ground while the clock is running, we are losing seconds. We aren’t going to sandbag the run by any means, but we naturally don’t want to crush each run only to take 10 seconds before picking up the kettlebell.

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CrossFit Ecstatic – CrossFit


Metcon

Sleep Walk (3 Rounds for reps)


Teams of 3:
7 minute AMRAP
150/100 Calorie Bike
Max Overhead Squats(95/65)

Rest 3 Minutes

6 Minute AMRAP
120/80 Calorie Bike
Max Hang Squat Cleans( 95/65)

Rest 3 Minutes

5 Minute AMRAP
90/60 Calorie Bike
Max Thrusters (95/65)

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