Author Archive

07.14.18

CrossFit Ecstatic – Community WOD


Warm-up


30 Seconds
Active Spidermans
PVC Pass Throughs

Active Samson
PVC Around the World

Air Squats
PVC Pass Throughs (More Narrow)

Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Front Squats

Teaching


Overhead Squat Movement Prep
PVC Squat Therapy – 3 Repetitions (10 Down, 5 Pause, 5 Up)

:30 Seconds PVC Overhead Squats

5 Pausing Overhead Squats

Thruster Movement Prep
3 Pausing Front Squats
3 Strict Press

3 Push Press
3 Thrusters

Rehearsal


1 Round
With empty barbell:
10 Overhead Squats
100 Meter Run
10 Thrusters

Build to workout weight

1 Round
5 Overhead Squats
100 Meter Run
5 Thrusters

Conditioning

Turtle Club (Time)


For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters. If unable to run, complete one of the following:

200/150 Meter Row
14/10 Calorie Assault Bike

Strategy


Stimulus wise, we are looking for a loading that we are confident we could complete 25 unbroken overhead squats with. The first set, which is indeed 21 overhead squats, should be unbroken for all athletes. This will naturally have us moving towards the correct weight to meet the conditioning stimulus of this piece.

On the the following sets (21 thrusters, 15’s of both, and so on), we may find it best to break a single time, but again the theme of the workout today is a moderate barbell that we don’t need to put down.

With our intentions being aggressive on the barbell, our next step is to look at the run. The run today is indeed the pacer. We recognize that if we sprint the running, but take a long break before picking up the barbell and/or break the repetitions into smaller, slower sets, we negate the time we gained on the run. Instead, our view on the run is to push the pace to the limit where it does not slow down our transitions or sets on the barbell

Strategy


The last piece to consider is how the workout is formatted. It starts barbell intensive, as at a specific point about halfway through, we will have completed 57 squats, and 400 meters of running. Following, that point, we’ll have 33 squats remaining, and 800 meters or running. The demands virtually flip, finishing with a run heavy ending. As we enter the workout, let’s move in with the mindset of aiming to push our runs in the second half. This will take diligence and patience in our pacing strategy to use those first two 200’s as a recovery from the barbell. But as soon as we finish our 15 thrusters, we have 18 squats remaining and 600 meters of running. Those who paced it well enough so that they can push the runs in the end will find their best time.

07.13.18

CrossFit Ecstatic – CrossFit


Notes


Barbell intensive day today, spending the majority of our training minutes building strength.
Two lifts in today’s training:
Front Squat
Deadlift

Followed by our conditioning for the day, a repeat workout last seen this past November. “Doce”, involving 3 x 4:00 AMRAP’s, with a barbell load that decreases. It has been a somewhat common theme in the Open for ascending loads, but for variance, descending loads provide a unique stimulus. It in essence allows us to reduce the weight as expected fatigue sets in – so that – we can keep our intensity high.

Warm-up


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

1 Round:
1:30 Light Bike
5 Burpees
4 Box Step-Ups + Step-Downs
15 Banded Good Mornings
20 Abmat Sit-Ups

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

Front Squat


3 Sets of 2
All repetitions come from the squat rack. Full rest is the aim between sets, but let’s keep it to at most 3 minutes at the heavier loadings.

Set #1 – 5 Reps @ 60% of 1RM Front Squat

Set #2 – 3 Reps @ 65% of 1RM Front Squat

Set #3 – 2 Reps @ 70% of 1RM Front Squat

Set #4 – 2 Reps @ 74% of 1RM Front Squat

Set #5 – 2 Reps @ 78% of 1RM Front Squat

Set #6 – 1 Rep @ 81% of 1RM Front Squat

Sets #7,8,9 – Build steadily to a heavy set of 2 repetitions for the day.

Deadlift


8 Sets of 2
Rest as needed between sets, but with the percentages on the moderate side here, we can complete these sets quickly, resting at most 60 seconds between.

Set #1 – 2 Reps @ 60% of 1RM Deadlift

Set #2 – 2 Reps @ 65% of 1RM Deadlift

Set #3 – 2 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Set #5,6,7,8 – 2 Reps @ 80% of 1RM Deadlift

Conditioning

Doce – Part 1 (AMRAP – Rounds and Reps)


AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce – Part 2 (AMRAP – Rounds and Reps)


AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce – Part 3 (AMRAP – Rounds and Reps)


AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Strategy


We have 3 x AMRAP 4’s, today, resting 4:00 between each. As you have noticed, although the repetitions stay the same throughout all parts, the weight on the power clean decreases per round. It is our aim to push with intensity on the first round, but still aim to match or beat our score in Part #1 on Part #2. Same for the final.

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.
On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.
On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.

07.12.18

CrossFit Ecstatic – CrossFit


Warm-up


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


Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Rehearsal


1 Round
1 Rope Climb
3 Dumbbell Push Press (Light Weight)
50 Meter Wreck Bag Run

Build to workout weight

1 Round
1 Rope Climb
3 Dumbbell Push Press
50 Meter Wreck Bag Run

Conditioning

Impressed (AMRAP – Rounds and Reps)


AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Wreck Bag weight should allow athletes to run for every 100 meter run today. If unequipped with Wreck Bags, completed a run with another weighted object. If unable to run, complete one of the following:

Heavy 50 Meter Weighted Walk
10/7 Calorie Assault Bike (No Arms)
Rope climb scale:
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)

07.11.18

CrossFit Ecstatic – CrossFit


Notes


Part 1 – Power Snatch Complex, building to a heavy.
Part 2 – A longer range Chipper, involving four movements.
Part 3 – Handstand Walk Practice

Warm-up


ACTIVATION

3:00 Light Bike or Row, into 3 Rounds:
10 Hollow Rocks
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
10 PVC Overhead Squats

5-4-3-2-1:
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
Good Mornings (empty barbell)
Snatch Grip Romanian Deadlifts (empty barbell)

Snatch Barbell Warmup (empty barbell)
5 Dip + Shrug
5 Dip + High Pull
3 Muscle Snatches
3 Behind the Neck Strict Press (Snatch Grip)
3 Behind the Neck Push Presses (Snatch Grip)
3 Behind the Neck Push Jerks (Snatch Grip)
3 Tempo OHS (5 seconds to find bottom)

Snatch Skill

Snatch DL + Low-Hang Power Snatch


Snatch Deadlift
Low-Hang Power Snatch

On the snatch deadlift, let’s set-up and move through our positions as if we are actually moving into a full snatch. Let’s not throw away this opportunity to hone our pull off the floor.

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor. It’s a controlled lowering, and change of direction, that trains the posterior chain very well strengthening our positions in the movement.
POWER SNATCH COMPLEX

On the Minute x 9:
Snatch Deadlift
Low-Hang Power Snatch

In this effort, we are looking for a heavy, but not a max effort.
Post heaviest completed complex to wodify.

Conditioning

Hail Mary (Time)


For Time:
200 Double-Unders
1,500 Meter Row
100 Wallballs (20/14) *Females to a 9′ Target
50/35 Calorie Assault Bike

*If unable to Assault Bike, complete one of the following:
50/35 10 Meter Shuttle Runs
35/25 Calorie Row

Double Under Scale:
Movement Substitutions
Reduce Reps
5 Minutes Double Under Practice
400 Single Unders

Strategy


In “Hail Mary”, we have a mid-to-long range chipper involving four movements.
Each station will test our upper range stamina as we move through. Commonly in our conditioning workouts, we’ll hold to lower numbers, and change movements before we reach full fatigue in that specific station. There is merit however in approaching workouts from time to time with larger counts, such as 100 wallballs. We saw a similar scheme in the 2-years of the 55’s, which tested upper limit stamina versus shear conditioning.

Strategy wise, we can push some on the double-unders. Knowing that we can recover on the first handful of strokes on the rower, we can aim for larger sets here as we move into the 200. As a hard time cap, let’s move on past the jump rope at the 5:00 mark if we have not completed the 200. 5:00 will be a valuable amount of time to practice and train the movement, but not an excessive amount that could potentially lead to us ingraining poor movement patterns due to fatigue, and possibly frustration.

On the row, after the short recovery to get situated, let’s settle into a pace that is above our 2K pace by a good ~10s or so, and aim to back off the speed in the final 100 meters. We want to recover here so that we can make a seamless transition to the wallballs, which is where as most of may recognize, the station where seconds can disappear on.

Strategy


On the wallballs, let’s visualize how we will be breaking the repetitions up in the second half of the 100. If we visualize ourselves holding 10’s here, from repetitions 50-100, this may very well be our best strategy to start with. A very common mistake by many is to open up with a large set, “to get ahead”. But inevitably, if we open with 30 and then finish with 10’s, we will almost always be beaten by a fast 10’s from the onset with faster transitions. It’s hard to realize the seconds that disappear between sets. An analogy is running a mile. We can aim for even splits, or, fast pace the first 400 meters and then hang on as best as we can. Let’s apply the same approach to running to how we’ll approach today’s wallballs.

Lastly, on the bike, give ourselves a moment to recover here. Once we do, let’s visualize 5 speeds. And that we’ll increase from speed to speed every 20% (every 10 calories for males, every 7 for females). If we must get a touch faster every 20% of the way, we tend to start with an appropriate speed, which will be our slowest given how we are coming off the wallballs and recovering. But with our aim being a sprint to the finish, we also can’t start that too late. Let it be a steady build to the finish line.

Metcon (No Measure)


HANDSTAND WALK PRACTICE

This is purposely left slightly open-ended so that we have the chance to work on a portion of our handstand walk that we would like refinement on. Areas of focus:
A) Distance walking (Example: 50′ unbroken inside of the minute)
B) Kicking up (Example:2-3 sets of 10′ inside of the minute)
C) Obstacle Course

If we are working towards our positioning for the HS Walk:
D) Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
E) Handstand Weight Shifting (https://www.youtube.com/watch?v=OAfvOJUovdg&width=640&height=480)

07.10.18

CrossFit Ecstatic – CrossFit


Notes


A single piece today to bring our full effort towards – the classical CrossFit.com benchmark, “Helen”.
Purposely keeping volume on the lower side so that we can give our best to “Helen”, with a skill based finisher as practice to close.

Warm-up


ACTIVATION

400 Meter Row, 10 Spiderman and Reach, each leg
300 Meter Row, 8 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be&width=640&height=480)
200 Meter Row, 6 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
In each row, gradually build from a slow pace to a medium pace.
100 Meter Row. 4 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480) + 4 Strict Pull-Ups

2 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Rest 1:00 between rounds.

Not for time, but to awaken these movement patterns. Gradually build in speed on the runs and focus on smooth transitions to and from the kettlebell and pull-up bar.

Conditioning

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
If unable to run today, complete one of the following:

500/400 Meter Row
28/20 Calorie Assaut Bike

Tips


The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.
If we do not have the ability to run today, complete a 500 meter row per round.

Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.
On these swings we also need to keep to focus points in mind:
1) Long arms in the bottom
2) Breathe

When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.

Tips


Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.

On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.

After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.

Metcon (No Measure)


BAR MUSCLE-UP TECHNIQUE

Practice.

Given the fatigue of “Helen” (as we want our full effort there), we fully recognize that a following metabolic effort would not fair well. We simply wouldn’t move our best. Here, we are looking to train our movement, under low intensity. To start, we have (4) drills listed for athlete’s to choose one, or multiple, to practice today for up to 10:00 of focused, low-intensity technique work. Following, we’ll confirm such movement with a light metabolic inject from a bike or rower (athlete’s choice).
https://www.youtube.com/watch?v=7Eblaee0D3E&width=640&height=480

Part A – 10:00 Practice
Choose one, or multiple, of the following drills based on where we currently are in the movement:
https://www.youtube.com/watch?v=3Eb9BkYMYZ4&width=640&height=480

Bar MU Drill #1 – Jump to Hollow (https://www.youtube.com/watch?v=kw48QqYzEJA&width=640&height=480)

Bar MU Drill #2 – Box Swing (https://www.youtube.com/watch?v=bfBf5eClJNE&width=640&height=480)

Bar MU Drill #3 – Jump to Bar MU (https://www.youtube.com/watch?v=nczzj7SM080&width=640&height=480)

Part B – 5 Rounds:
1:30 Recovery Bike or Row
“X” Bar Muscle-Ups (or technique work)

A strong place to be here is to complete ~25-30% of your estimated best set of bar muscle-ups, if we are indeed practicing the full movement here. Otherwise, choosing a drill from above and now practicing such movement under light metabolic duress can be a sound way to challenge ourselves. In all situations, practice is our theme here, versus training capacity. Let’s move our best here.

07.09.18

CrossFit Ecstatic – CrossFit


Notes


A strength and stamina oriented Monday. Lots of Grunt Work today.
Opening the week with our next CompTrain benchmark (only a few more to introduce) – “Everest”.
Demonstrated by Brooke Wells, the video can be watched https://www.youtube.com/watch?v=F08jr6g5WWM&width=640&height=480. Stimulus notes below, with a focus on finding the appropriate loading for the day.

Following, two Body Armor pieces in the form of “giant” sets.
There will be no barbell in tomorrow’s training – let’s get after it today.

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”

2 Sets:
5 Wall Squats (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
7 Empty Barbell Good Mornings
9 Empty Barbell Back Squats
12 Empty Barbell Stiff Legged Deadlifts

Steadily build to our back squat working load for the day, as we warm our overhead gymnastic pressing for the handstand pushups between sets.

Conditioning

Everest (Time)


https://www.youtube.com/watch?v=F08jr6g5WWM&width=640&height=480

For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
Time Cap – 15:00

Today’s stimulus is a heavy back squat load, but one that we could complete 10+ repetitions with unbroken. Heavy and challenging, but one that we can cycle through today’s workout safely and with sound technique. Strategy wise, we may very well break up the repetitions for example into 6-5-5-5 in the first round, however, if we had to, we could again complete 10+ repetitions with. We are not looking to be above 80% of our 1RM in this workout.

We have three weights to choose from – the loading introduced in the benchmark online (very challenging 315/225), along with two suggestions for modification. In all honesty, I would like to see the vast, vast majority of the team today modify to a more manageable loading today. Today is not the day to push our technique, with the larger picture in mind.

“Rx” Loading – 315/225
Modification #1 Loading – 275/185
Modification #2 Loading – 225/155

These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best.

Body Armor


BODY ARMOR – A

4 “Giant” Sets:
8 Unbroken Barbell Bench Press Repetitions
8 Unbroken Hang Power Cleans
Rest 2:00 between sets.

Over the course of the four rounds, we are looking to build to a moderate/heavy at each movement. The word “unbroken” is purposely written in the description to ensure that we using manageable loads today, where each set is completed unbroken. Purely for the sake of aiming for the finishing point, we are looking to finish somewhere around 65-75% on both movement.

Two separate bars, and we are looking to transition immediately into the hang power cleans after the bench press with minimal time between. As indicated above, rest 2:00 between sets

Bench Press

Hang Power Clean

Body Armor

Metcon (No Measure)


BODY ARMOR – B

3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
21 Slow Hip Extensions
Rest ~2:00 between sets.

Accessory work to finish our day. On the alternating dumbbell strict presses, we have two dumbbells held in the front rack position, pressing unilaterally, and alternating left and right, each rep. This is a total of 12 repetitions, or six per side. On the weighted abmat sit-ups, athlete’s choice on the loading held across the chest, but each set must be unbroken (not so heavy that we need to break it up). On the dumbbell floor presses, same goal – a load moderate enough that we can undoubtedly complete unbroken each time.

Lastly, on the hip extensions, we are looking to take momentum out of the movement – complete these slowly and controlled. Rest as needed between sets, but aim to keep it to 2:00 or less. Free to build on all weighted movements, with the intentions again being “unbroken” throughout the entire piece. Technique is always far more important than loading, especially in accessory or Body Armor work.

07.07.18

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

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

Mobility


(10:00-12:00)
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Rehearsal


1 Round
With lighter weight:
5 Pull-ups
100 Meter Run
5 Thrusters

Build to workout weight

1 Round
5 Pull-ups
100 Meter Run
5 Thrusters

Conditioning

Daniel (Time)


For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. If unable to run, complete one of the following:

For 400 Meter Runs:
500/400 Meter Row
28/20 Calorie Assault Bike

For 800 Meter Runs:
1000/800 Meter Row
56/40 Calorie Assault Bike

Wod Scales


For Pull-ups:
Movement Substitutions
Reduce Reps to 35
Ring Rows
Jumping Pull-ups
Banded Pull-ups

07.06.18

CrossFit Ecstatic – CrossFit


Notes


A strength heavy start to our Friday.
Spending time on the box squat along with two accessory pieces.
An option team or individual based conditioning to start our weekend.

Warm-up


ACTIVATION

2 Rounds:
2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
:20s second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
:40s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

10 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Complete with a minor break between repetitions to preserve quality.

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Box Squat


Set box height at parallel
7 Sets of 2
Squat to a box height slightly below parallel.

Resting as needed between sets, the aim here today is to build to a moderately heavy, well executed set of two repetitions. Speed to the standing position takes precedence over loading here. Rest as needed between sets, but aim to keep it below 2:00.

Metcon (No Measure)


FRONT RACK REVERSE LUNGES

3 “Giant Sets”:
12 Front Rack Reverse Lunges (6/side)
12-15 Heavy Russian Kettlebell Swings
Move directly into the swings after racking the barbell, and rest 2:00 between sets.

Athlete’s choice on loading for both movements. On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. Arms stay long and loose through the movement – let the hips do the work.

Score will not be for tracking – go entirely by feel.

Conditioning

Parks and Wreck (Team Version) (AMRAP – Rounds and Reps)


n Teams of 2, AMRAP 20:
50/35 Calorie Assault Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Assault Bike
200 Meter Wreckbag Run (70/50)

Post rounds plus repetitions to the tracker below.
The 200 meter Wreckbag run counts as a single repetition. In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option. Both partners run together, and pass the weight (bag or kettlebell) back and forth as they see fit.

Parks and Wreck (Individual Version) (Time)


For Time:
27-21-15-9
Assault Bike Calories
Kettlebell Swings (70/53)
200 Meter Wreckbag Run after each round (70/50)

In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option.

Body Armor


if time permits or if you wanna stay after class and do..

Metcon (No Measure)


21-18-15-12:
Weighted AbMat Sit-Ups
Romanian Deadlifts (https://www.youtube.com/watch?v=mZgPVWVnLY4&width=640&height=480)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

07.05.18

CrossFit Ecstatic – CrossFit


Warm-up


1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats

Mobility


3 mins:
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Overhead Squat


Coming from the rack, athletes will have 15 minutes to build to a heavy triple overhead squat. Athletes can avoid bringing the bar down to the back rack after finishing the lifts. With their partners, cleaning the weight back up from the floor will be the recommended option.

Conditioning

Rehearsal


5 mins:
1 Round
1 Power Snatch
2 Overhead Squats
3 Calorie Row

Dilly Dilly (AMRAP – Rounds and Reps)


AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.
The numbers are small on the barbell, but the weight is meant to be moderately challenging. The power snatches can be taken as singles. Following that second single repetitions, athletes can aim to leave the bar overhead and hold on for all four overhead squats. It is more beneficial to take the extra time before the second power snatch to ensure those are completed without dropping, which would lead to extra power snatches. From there, the speed of the workout is determined by how quickly athletes can move on the rower and still maintain their two singles and four unbroken overhead squats.

07.04.18 – Happy Fourth of July!!

CrossFit Ecstatic – CrossFit


Warm-up


200 Meter Run

followed by…

:30 Seconds
Active Spidermans
Front Rack Stretch
Slow Stiff Legged Deadlifts

Active Samson
Wrist Stretch
Slow Front Squats

Push-up to Down Dog
Chest Stretch
Slow Push Press

Rehearsal


Movement Prep for Rope Climbs:
Hips to Hands
Better pulls lead to less pulls. The best pulls make the most of athlete’s legs and length. We can think about brining the hips to the hands in both the locking and the standing portions of the movement. The higher the hips and feet get when locking, the less pulls are necessary to reach the top. Just as important, the hips should against move towards the hands as athletes stand with the legs. Only when athletes stand fully with the legs should they move their hands up the rope, then the process repeats itself.
3 Foot Locks
2 Foot Lock + Stand + Reach
1 Rope Climb

Movement Prep for Clean & Jerks:
3 High Hang Power Cleans
3 Strict Press

3 Hang Power Cleans
3 Push Press

3 Power Cleans
3 Push Jerks

3 Clean and Jerks

Build to workout weight

Wod rehearsal:
1 Round
3 Clean and Jerks
100 Meter Run
1 Rope Climb
3 Burpees

Conditioning

Glen (Time)


For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Honoring a local hero on this 4th of July. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be “Grace” weight, or something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2000/1600 Meter Row
100/70 Calorie Assault Bike

Wod Scales


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)

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