10.26.18

CrossFit Ecstatic - CrossFit


Notes


Building to a 1-Rep Squat Clean to start our day.
Detailed notes on the build below.

To finish, a several times repeated benchmark in the form of a fast moving AMRAP 7 – "Optimus Prime".

Warm-up


ACTIVATION
3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups

2 Rounds:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Strength


Building to a 1RM.

With that said, this is a true 1-Rep for today. Which is going to be slightly different tomorrow, as it was yesterday. Taken with a grain of salt, this is purely just one indicator of many more to come.

Below, we have a technique based primer to warm to start. Given how we trained through OTM lifting through the recent weeks, we will continue so as we build in singles.

Squat Clean


Part #1 - Positioning: (~5-7 Minutes)
3 Sets: 1 Power Clean + 2 Pausing Front Squats
Set #1 - 50%
Set #2 - 53%
Set #3 - 56%

Part #2 - Speed (~5-7 Minutes)
3 Sets: 1 Clean Pull + 1 Hang Squat Clean
Set #1 - 59%
Set #2 - 62%
Set #3 - 65%

Part #4 - Clean (singles)
The following work can be completed "On the Minute", or, can be completely on the athlete to rest as needed between repetitions.

Wave #1
Rep #1 - 65% of 1RM Clean
Rep #2 - 70% of 1RM Clean
Rep #3 - 75% of 1RM Clean

Wave #2
Rep #4 - 70% of 1RM Clean
Rep #5 - 75% of 1RM Clean
Rep #6 - 80% of 1RM Clean

Wave #3
Rep #7 - 75% of 1RM Clean
Rep #8 - 80% of 1RM Clean
Rep #9 - 85% of 1RM Clean

Following, take the next 10:00-15:00 to build to a 1-Rep for the day.

Conditioning

10.23.18

CrossFit Ecstatic - CrossFit


Notes


A no-barbell Tuesday.
With this week being centered around testing heavy lifts on the Snatch, Jerk, and Clean, we will be keeping volume appropriate surrounding those attempts.

Today we have two parts, with a focus on conditioning.
A new set of AMRAP 5 intervals, spanning a total of 3 rounds.
Midline to finish.

Warm-up


ACTIVATION
Choice of one of the following, at low intensity:
800 Meter Run
1,000 Meter Row
40/30 Calorie Assault Bike

Directly into:
3 Rounds:
:30s Moderate Bike (or row)
3 Spiderman and Reach, each leg
6 Reps on the PU Bar (see below) 9 Slow Banded Good Mornings
12 Sit-Ups or GHD Sit-Ups

On the PU Bar:
Round 1 – Scap Retractions Round 2 – Kip Swings
Round 3 – 3 Strict PU + 3 Kipping

Conditioning


Specific Primer for "Bar Keeper" Ramping up in intensity from round 1 to 3, with the first round being a conversational pace.

Round 1:
100-200 Meter Run
7 Pull-Ups (chin over)
5/3 Calorie Bike

Round 2:
100-200 Meter Run
5 Toes to Bar
5/3 Calorie Bike

Round 3:
100-200 Meter Run
3 CTB Pull-Ups
5/3 Calorie Bike

This is reverse order from what we’ll complete in the workout today. This is laid out so that our final rehearsal round is the the first movement we complete inside the workout (CTB Pull-Up). Rest as needed between rounds, but aim to keep it to 2:00 or less. After the third and final round, rest 3:00-4:00, and begin.

Bar Keeper - Part 1 (AMRAP - Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
21 CTB Pull-Ups + 15/12 Calorie Assault Bike

Rest 5:00

If we are completing on a rower in the absence of a bike, complete as the same calories as written for the Assault Bike.
All three scores submitted separately below, with rounds of repetitions of the pull-up bar work and calories being the only contributor (the run does not count towards the score).

As the parts progress, the work on the pull-up bar not only descends in repetitions, but changes from the CTB PU, to TTB, to chin-over pull-ups. The aim here is that as we fatigue, by reducing the volume and complexity of the movement, we will be able to sustain our intensity. Each round is intended to be approached aggressively, recognizing that the follow rounds become significantly easier (complexity) wise, to move through.

Each run starts with a 400 meter buy-in. If we do not have the ability to run today, our first option is to row 500/400 meters per round. However, if we are rowing in the couplet given the absence of a bike today, let’s complete 21 lateral burpees over the rower per round as our buy-in.

On this 400 meter run, the aim here is to be conservative enough to the point where we can run directly to the pull-up bar without our breathing overly taxed. As we can visualize, pushing 10 seconds faster on a 400 meter run takes significant effort. To put an example to it, the difference between a 1:50 split and a 1:40 split takes a considerable amount of energy. As we alternate back and forth between the pull-up bar and the bike in this workout, 10 seconds can be lost, very, very easily if we aren’t planning our sets our well. If we open too aggressively on this run, and it forces us to break twice more in the remaining five minutes in the couplet, we are essentially guaranteed to lose those seconds.

Pace the runs, and push our effort inside the gym.

Bar Keeper - Part 2 (AMRAP - Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Assault Bike

Rest 5:00

Bar Keeper - Part 3 (AMRAP - Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Assault Bike

Midline

Metcon (No Measure)


3 Sets:
:20s Supine Hold - (https://youtu.be/zTikRBHZV4Y)
:20s Hip Extension Hold - (https://youtu.be/0G8hRgY3Lr0)

Following our three sets, move directly into:

3 Sets:
20 GHD Sit-Ups
20 Hip Extensions

A static position in the movement, followed by the dynamic. On the static positions (first couplet), athletes are free to weight these movements as they see fit, with the intention being that each :20s interval is completed unbroken.

10.22.18

CrossFit Ecstatic - CrossFit


Notes


Final week of "Barbell Ninja".
Seeking out 1-Rep attempts on the Snatch, Jerk, and Clean, on Monday/Wed/Fri respectively.

With that said, I'd like to put something out there:
This is simply a screen shot of where we currently are.
More than any other athletes, I'm well aware of the maturity of this group, and the understanding that some days we are feeling the weights, and some days not so much. This is expected, as we've come to learn, together as a team.

Let's bring our best to each day, but let's keep that thought in the back of our minds. The overarching purpose of this cycle was to hone and refine our technique, which is the true PR. If heavier weights come this week, hell yeah, but that's simply a bonus. A welcome one, but not the primary objective. Moving into these days, if we are not moving our best and something is not feeling right, the last thing I would want us to do is force any lift.

This is not said for any other reason than to keep the larger picture in mind.
With all that said - let's have some fun this week.
#Team.

Warm-up


Alternating EMOM
Minute 1 – 20-40 Double-Unders Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups Minute 3 – 15/12 Calorie Row Minute 4 – 10 PVC Overhead Squats
Minute 5 – 15 Russian Kettlebell Swings (53/35)

1 Set:
3 Walkouts
7 Slow Barbell Overhead Squats (empty)

Snatch Barbell Warmup (empty barbell)
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches

Strength


Building to a 1RM.

The words above often result in mixed feelings by athletes. It is worth taking a moment to think about the larger picture - this is only one of many "check-ins" we will take this training year. I write this as we want to take what is there today. What we do not want, is to force weights. This is a true 1-Rep for today, which is going to be slightly different tomorrow, as it was yesterday. Taken with a grain of salt, this is purely just one indicator of many more to come.

Below, we have a technique based primer to warm to start. Given how we trained through OTM lifting through the recent weeks, we will continue so as we build in singles. Athlete's choice on how to specifically tailor it to themselves, but on a general note - the more repetitions we complete at sub-maximal loads, the better. Especially with a higher skill movement, we tend to move better with multiple repetitions, which is why we have a good amount programmed in our warming process.

Snatch


Part #1 - Positioning: (~5-7 Minutes)
Pausing Overhead Squat, from rack - Build to 80-85% of 1RM Snatch

Part #2 - Speed (~5-7 Minutes)
3 Snatch Balances, from rack - Build to 65-75% of 1RM Snatch

Part #3 - Complex (~5 Minutes)
On the Minute x 5 - Tempo Snatch Pulll + 2 Hang Squat Snatches
Slow break on pull off the ground, with a 2s pause at knee. Finish with extension
Minutes 1+2+3 - 50% of 1RM Snatch
Minutes 4+5 - 55% of 1RM Snatch

Part #4 - Snatch (singles)
The following work can be completed "On the Minute", or, can be completely on the athlete to rest as needed between repetitions.

Wave #1
Rep #1 - 60% of 1RM Snatch
Rep #2 - 65% of 1RM Snatch
Rep #3 - 70% of 1RM Snatch

Wave #2
Rep #4 - 65% of 1RM Snatch
Rep #5 - 70% of 1RM Snatch
Rep #6 - 75% of 1RM Snatch

Wave #3
Rep #7 - 70% of 1RM Snatch
Rep #8 - 75% of 1RM Snatch
Rep #9 - 80% of 1RM Snatch

Following, take the next 10:00-15:00 to build to a 1-Rep for the day.

Conditioning

Hands Down (AMRAP - Rounds and Reps)


AMRAP 12:
30 Double-Unders, 10 DB Power Cleans
30 Double-Unders, 10 DB Hang Squat Cleans
30 Double-Unders, 10 DB Push Presses
30 Double-Unders, 10 DB Reverse Lunges
30 Double-Unders, 10 DB Thrusters
Rx - 50's/35's

With a total of five total dumbbell movements, the order flows from power clean, hang squat clean, push press, reverse lunge (DB's held at the hang), to finally thruster. Naturally, this will be a grip-intensive workout, and managing our shoulder fatigue (which can be compounded with the jump rope), will be key to finding our best score today.

What is equally, if not more important however, is our movement with the dumbbells.

Stimulus wise, we would so much rather have an athlete modify the weights a touch lower to move better, than aim for the Rx and move poorly. Again, with the larger picture in mind here, especially this week.

09.29.18

CrossFit Ecstatic - Community WOD


Notes


Final day of our mid-cycle de-load week.
Back to full steam on Monday on our second half of "Barbell Ninja".

Single effort today – and reaching into the mid to longer range effort of a purely metabolic workout.
Coupling running with rounds of a classical benchmark of ours, "Bergeron Beep Test".

Warm-up


ACTIVATION

Alternating OTM x 12 (3 Rounds):
Minute 1 – :45s Row
Minute 2 – :45s Mobility*
Minute 3 – 1 Round of "Strict Cindy" (5 Pull-Ups, 10 Pushups, 15 Air Squats)
Minute 4 – Two parts of the Barbell WU*

*Mobility:
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts (Video)

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Back Squats
Round 2 – 5 Elbow Rotations + 5 Strict Presses
Round 3 – 5 Stiff-Legged Deadlifts + 5 Thrusters

Conditioning


Specific Primer for "Heartburn":
2 Rounds, resting 1:00-2:00 between:
200 Meter Run
5 Thrusters
5 Pull-Ups
5 Burpees

Our aim here is to truly break the first sweat in our rehearsal rounds. Given the metabolic nature of the workout ahead, we want to bring the heart rate and body temperature up before beginning. It will truly help our performance. Focus on our breathing throughout the duration, dialing in our methodical pacing between.

After the rehearsal rounds have been completed, take a full recovery of 3:00-4:00, and begin.

Heartburn (Time)


1 Mile Run, directly into:
7 Rounds of the "Bergeron Beep Test"*

1 Round of "BBT":
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

If we are not running today, completing an equal row (1,600 meters), is our recommended modification.

After a single mile run, the athlete moves into 7 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today).

Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions.

On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside.

Inside the gym, transitions count. In full, we are looking at 21 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout.

As we push our transitions, we also need to take into account how we "recover". On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as "breathing burpees" affords us a chance to slow the pace just enough for us to continue the pace on the next round. "Breathing burpees" are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we take .5-1.5 seconds to get a full bre
...as we take .5-1.5 seconds to get a full breath in. It’s a pace that we feel we could sustain for 100+ burpees, without ever slowing down. If we can dial this pace in (great during the primer/warmup), we can use this station as a means to facilitate the immediate transitions and large sets on the thrusters and pull-ups.

Lastly, allow the first round of the BBT to be a "settle in pace". It can be easy to jump into the triplet too aggressively, where we have a backlash that sets in rounds 2 and 3. Take an extra breath between transitions as needed to settle in – imagine our first round being our slowest. Because from there, our aim is to steadily become faster, and faster, sprinting the final round at the end.

09.26.18

CrossFit Ecstatic - CrossFit


Notes


Focus on overhead pressing today.
Opening with split jerk practice, focusing first on positions which will lead us to moderate singles of the full movement.
Following, building to a 10-rep push press to follow.

To finish our training day, a triplet of push presses, toes to bar, and box jump overs.

Warm-up


ACTIVATION

Minute 1 – :40s Bike or Row
Minute 2 – 4 Slow Russian Baby Makers
Minute 3 – :40s Bike or Row
Minute 4 – 5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses (empty BB)

1 set:
:30s Wrist Stretches
1:00 Front Rack Stretch (https://www.youtube.com/watch?v=S9U0JGGNx9Y&width=640&height=480)

2 Sets with an empty barbell or a very light load:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

Split Jerk


Pausing Split Jerk (https://www.youtube.com/watch?v=pjVJnIh8eUk&width=640&height=480)
5 Sets of 1

In our deload week, we will continue to focus on positions, but this time in a far longer pause.
During the dip – pause for a full five seconds.
In the catch – pause for a full five seconds.
Building time in each position, at sub-maximal loads and impact on the body.

Set #1 – 1 Rep @ 60% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 65% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 70% of 1-Rep Split Jerk

Split Jerk
No pause here. 5 singles, confirming our movement.

Set #1 – 1 Rep @ 70% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 74% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 78% of 1-Rep Split Jerk

Push Press (Build steadily to a 10-Rep Heavy)


Not an all time max, but a 10 rep heavy. All repetitions are taken from the rack. Preparation percentages below.

5 Reps @ 60% of estimated 1RM Push Press

3 Reps @ 65% of estimated 1RM Push Press

10 Rep Range – ~ 65% – 75% of estimated 1RM Push Press

Conditioning


Specific Primer for "Clothesline":
2 Rounds, with ~2:00 rest between:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs

As written in the respective piece below, our patience in the earlier rounds is pivotal to performing our best when we need it – in the deeper sets. This sequence allows us to hone in on those transitions and pacing to set ourselves up for success. After the second iteration of the 2/2/2/4/4/4, rest 3:00-4:00, and begin.

Clothesline (AMRAP - Reps)


Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)

Rx Barbell – 115/80
Continue adding (2) repetitions to each movement until the 12:00 cap is reached. Post total reps to the tracker below, using the legend to assist in the process.

Completion of the Round of 10’s – 90
Completion of the Round of 12’s – 126
Completion of the Round of 14’s – 168
Completion of the Round of 16’s – 216
Completion of the Round of 18’s – 270
Completion of the Round of 20’s – 330

Stimulus wise, we are looking for a push press loading that is on the moderate side, that allows for 20+ repetitions unbroken when completely fresh. Aim here is to be able to continue to push the pace on this movement throughout the 12 minutes, versus needing breaks due to the inability to cycle the barbell. Let’s make this a metabolic piece, versus a strength oriented piece.

In ascending repetition schemes, we want to remind ourselves that the opening rounds are the lure. Given their low volume counts, it is tempting to move in too aggressively here. But we recognize that the first three rounds are purely a buy-in for what is to come. The workout starts on the 8’s and beyond, with the separators being the larger sets. Those who can sustain sets in these larger sets are those that will find their best scores. Let’s not fall into the trap of moving unbroken until we have to break. Plan out our breaks far earlier than we need to, so that we are able to sustain our pace in these important, deep sets.

09.24.18

CrossFit Ecstatic - CrossFit


Notes


De-load Week.
In our mid-cycle de-load week, our aim is to sustain technique work at controlled percentages.
Snatch and back squat today to open, leading into a sprint chipper conditioning effort to round out the day.

Warm-up


ACTIVATION

Alternating EMOM x 8 (2 Rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of "Strict Cindy"
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 3 – 15 AbMat Sit-Ups

3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats

Snatch


A skill-oriented deload week on the barbell. Completing lifts "On the Minute", opening the first (four) minutes with a complex, which will lead us into full snatch doubles at moderate loads. Intentions are to keep the loads are the moderate side.

Minutes 1+2+3+4:
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat

Minute 5:
Rest

Minutes 6+7+8+9+10:
2 Squat Snatches

Minute 1 – 50% of 1-Rep Snatch

Minute 2 – 52% of 1-Rep Snatch

Minute 3 – 54% of 1-Rep Snatch

Minute 4 – 56% of 1-Rep Snatch

Minute 5 – Rest

Minute 6 – 60% of 1-Rep Snatch

Minute 7 – 65% of 1-Rep Snatch

Minutes 8+9+10 – 70% of 1-Rep Snatch

Back Squat


On the 1:30 x 6 Sets on our deload week, aiming to keep the weights moderate and fast. Two waves, descending in repetitions from 5 reps, to 4, to 3.

On the 0:00… 5 Reps @ 70% of Back Squat

On the 1:30… 4 Reps @ 74% of Back Squat

On the 3:00… 3 Reps @ 78% of Back Squat

On the 4:30… 5 Reps @ 74% of Back Squat

On the 6:00… 4 Reps @ 78% of Back Squat

On the 7:30… 3 Reps @ 82% of Back Squat

Conditioning


Specific Primer for "Wasabi"
Two rounds, resting 1:00-2:00 between:
200 Meter Run
5 Pull-Ups
4 Front Squats
3 Barbell-Facing Burpees

Aim to use our working weight on the barbell for both rounds – build steadily to it first.
These two rehearsal rounds can be used to ramp up our intensity. On the first round, use a jog-through pace. Feel out the transitions, while bringing the heart rate up. On the second round, aim to move at "workout pace". Finding our pacing on the run, and dialing in the transitions between movements. After our second rehearsal round, rest 3:00-4:00, and begin.

Wasabi (Time)


For Time:
1,000 Meter Run
40 Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees

A mid-range sprint chipper to finish our Monday.
Stimulus wise, we are looking for a front squat barbell that we could complete ~30 repetitions unbroken, when completely fresh. We are looking for a load that they can pick up with full confidence that we’ll complete the 30 repetitions in three quick sets or less. Aiming for the sprint today, versus the slower grind.

Moving through all four stations:

1,000 Meter Run – Modify with a 1,000 meter row if we are not able to run today. Strategy wise, we want to ease off the gas a bit here. Important to move with a purpose, but as you can imagine, extra breaks on the pull-up bar can negate any time we make up here very quickly, along with how we are striving to conserve our energy for the pull-ups and front squats – the majority of the challenge inside today’s effort. Pacing wise, let’s visualize something around our 2 mile race pace.

40 Pull-Ups – By no means need to be unbroken, but by all means, should be consistent. Biting into a large set here only to fall-off dramatically in the end (think 20 to open, followed by 4 sets of 5), leads to disappearing seconds. 2×20, 4×10, 12-10-10-8, or a similiar combination that speaks to consistency is a strong path here to ensure we move through aggressively, but without "hitting the wall".

30 Front Squats – A separation point in the workout for many athletes. Similar to the pull-ups, these by no means need to be straight, but we are looking for the proper break-up strategy. Recognizing that the set-up time here is more lengthy than the pull-ups, we want to strive for larger sets. 3×10, 16-14, 12-10-8 are all starting points to consider.

20 Barbell-Facing Burpees – Final push. After placing down the front squat barbell, our legs may not have the speed we demand of them right off the bat. A burpee, "step to jump" over the bar may be the first method of choice here, making the
..."step to jump" over the bar may be the first method of choice here, making the effort to change to a "jump jump" faster method to finish the workout.

09.15.18

CrossFit Ecstatic - Community WOD


Warm-up


ACTIVATION

Alternating OTM x 12 (3 Rounds):
Minute 1 – 150 Meter Run (building in speed over the rounds)
Minute 2 – :45s Mobility*
Minute 3 – 1 Round of "Strict Cindy" (5 Pull-Ups, 10 Pushups, 15 Air Squats)
Minute 4 – Two parts of the Barbell WU*

*Mobility:
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Pausing Back Squats
Round 2 – 5 Elbow Rotations, 5 Strict Presses
Round 3 – 5 Stiff-Legged Deadlifts + 5 Front Squats

Conditioning


Specific Primer for "Adderall":
We can warm in reverse order for "Adderall", building from lightest to heaviest barbell (thruster to clean and jerk).

1 Round:
200 Meter Run, 3 Thrusters
Rest as needed, building to our Power Snatch load…
200 Meter Run, 3 Power Snatches
Rest as needed, building to our Power Clean and Jerk load…
200 Meter Run, 3 Power Clean and Jerks

Intentions here are to run at our workout pace, which is a controlled effort. Be diligent on the transitions, moving to start that "first set" as quickly as we can. Free to take multiple builds/repetitions between parts, moving from the lighter barbell to the heaviest.

Adderall - Part 1 (AMRAP - Reps)


Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

*1 Mile (if not running):

112/80 Calorie Assault
1600 Meter Row
8:30 Cap on All Movements
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" meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The running in this workout is the "buy-in" to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.

If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this "buy-in" to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.

Adderall - Part 2 (AMRAP - Reps)


Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

*800 Meter Run (if not running):

56/40 Calorie Assault
800 Meter Row
5 Minute Cap on All Movements

Adderall - Part 3 (AMRAP - Reps)


Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

*400 Meter Run (if not running):

28/20 Calorie Assault
400 Meter Row
2:30 Cap on All Movements

Strategy


In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.

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 re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.

09.14.18

CrossFit Ecstatic - CrossFit


Notes


Our third week on our clean progression inside "Barbell Ninja".
Building in percentages throughout the day, from our cleans through our front squat sets.
An all bodyweight finisher – "The Good Life", a repeat workout from last year.

Warm-up


ACTIVATION
2:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups (scale, weighted abmat Sit-Ups)

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Squat Clean


Squat Clean
Week 3 of 4 moving through an "On the Minute" progression. Following rounds of 3-Position Cleans and 2-Position Cleans, we’ll finish with (5) singles at a growing load. Compared to last week, we are adding 3%.

OTM x 4 – 3-Position Squat Clean (high hang, knee-level, floor)
Rest 1:00
OTM x 4 – 2-Position Squat Clean (knee-level, floor)
Rest 1:00
5 Singles (not on the clock)

Minutes 1+2 – 3-Pos Squat Clean @ 58% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 63% of 1-Rep

Minute 5 – Rest

Minute 6 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 72% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 75% of 1-Rep

Minute 10 – Rest

5 Singles, now not on the clock. Athlete’s can stay OTM only if they desire. As we build over the weeks, the liberal timing scheme here will allow enough rest to perform these repetitions with our best technique. What we are not after at this point in the cycle is sacrificing form or technique for loading dictated by timing.

Single #1 – 81% of 1-Rep

Single #2 – 84% of 1-Rep

Singles #3+4+5 – 87% of 1-Rep

Front Squat


Week 4 of 5. Adding 2% to all lifts once again in our second to last week.

2 Sets of 4 Front Squats @ 76% of 1-Rep

2 Sets of 3 Front Squats @ 81% of 1-Rep

2 Sets of 2 Front Squats @ 86% of 1-Rep

Rest as needed between sets, but aim to keep it below 3:00.

Conditioning

The Good Life (Time)


3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following:
400 Meter Run
28/20 Calorie Assault Bike

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

09.11.18

CrossFit Ecstatic - CrossFit


Notes


Two parts:
A strict gymnastic portion that serves as an additional warmer and primer for our conditioning.
Our "Always Remembered" workout, in the legacy of those lost that day.

Warm-up


ACTIVATION

2 Rounds:
250m Light-Paced Row
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Strict Pull-Ups
5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Strict Gymnastics

Metcon (No Measure)


3-4 Rounds, Not for Time:
:15s Ring Support Hold (https://www.youtube.com/watch?v=M2tYJg5el6w&width=640&height=480)
:20s GHD Supine Hold (https://www.youtube.com/watch?v=zTikRBHZV4Y&width=640&height=480)
:35s Handstand Hold (against wall)

All for quality practice. Aim for large chunks, if not unbroken on each set, with the exception of technique. If we start to break down technique wise, break so that we are ingraining the correct movement patterns.

It is specifically listed as 3-4 rounds, so that we can make the appropriate judgement call based on where we currently are inside the movements.

Conditioning


Barbell Warmup (post strict gymnastics)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

With the empty bar, 3 "Bear Complexes":
Power Clean
Front Squat
Push Jerk
Back Squat
Behind-the-Neck Push Jerk

Steadily warm to our training load for the day. This is a movement that we will see very, very rarely given the challenging positioning of moving from overhead to the back rack position. Move at our own pace here with repetitions as we see fit.

Specific primer for "Always Rememberd":
1 Round:
100 Meter Row
2 Rope Climbs
2 Bear Complexes

We are looking to complete this with our teammate for the workout (if we have one) trading movements. Partner A completes the row, followed by Partner B. They then alternate so that both partners complete 2 rope climbs each, and 2 bear complexes each at their working load for the day.

Always Remembered (Time)


Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

9/11 Memorial workout honoring those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

**1 Bear Complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

This complex can be strung together as a squat clean thruster directly into a back rack thruster

**Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

09.10.18

CrossFit Ecstatic - CrossFit


Notes


Week 3 of 4 of this specific "Barbell Ninja" positional progression.
Building upon last week’s start, adding percentage to each of our lifts:
Tempo Overhead Squats
Positional Snatches
Snatch Deadlifts
Back Squats
To finish, a sprint chipper.

Warm-up


ACTIVATION

Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of "Strict Cindy"
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 4 – 15 AbMat Sit-Ups

3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats

Metcon (No Measure)


TEMPO OVERHEAD SQUAT (7 1/2 mins)

On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat
On the first repetition, our tempo:
5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.
Purpose behind – the tempo on the both phases of the lift allow us to fine tune our positions and torso angles as we move. On the second overhead squat, there is no tempo. Regular speed, with our focus to match the positioning of the first lift – just a bit faster now.
Week 1 of 4 – 3 Sets @ 50%, 2 Sets @ 55%
Week 2 of 4 – 3 Sets @ 55%, 2 Sets @ 60%
Week 3 of 4 (today) – 3 Sets @ 60%, 2 Sets @ 65%

3 Complexes @ 60% of current 1RM OHS
2 Complexes @ 65% of current 1RM OHS

Metcon (No Measure)


Snatch (15 mins)

Week 3 of 4 in our positional snatch progression, adding 2% to last week.

On the 3:00 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions "top-down". To write out all six repetitions:
Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)
On each of the snatches from the floor, set the bar down. We can hold onto the barbell for the duration of the six repetitions, but we are not looking to "touch and go" the snatches from the floor so that we can work on positions. As a theme for the complex, we do want to view this as "one giant set". We are allowed to drop the bar from overhead, but we aren’t looking to take more than a breath or a quick second before getting our hands back on the bar.

Set #1 – 50% of 1-Rep Snatch
Set #2 – 55% of 1-Rep Snatch
Sets #3,4,5 – 60% of 1-Rep Snatch

Back Squat (10-8-6-4-2)


In our fourth week with this specific 10-8-6-4-2 progression, we are increasing our loads by another 2%, and 6% from the start.

All sets are to be completed "On the 3:30", which is an increase of :30s per set in comparison to last week.

On the 0:00… 10 Reps @ 71% of Back Squat
On the 3:30… 8 Reps @ 76% of Back Squat
On the 7:00… 6 Reps @ 81% of Back Squat
On the 10:30… 4 Reps @ 86% of Back Squat
On the 14:00… 2 Reps @ 91% of Back Squat

Conditioning

E-Brake (Time)


For Time:
30/20 Calorie Assault Bike
20 DBall Cleans (100/80)
30/20 Calorie Assault Bike

If we do not have a DBall, an odd-object such as a Wreckbag or heavy sandbag is the next best substitute. If we do not have access to anything of the like, 20 alternating dumbbell power snatches (60/40, slightly heavier than our Open weight) fits next best. If we do not have access to a bike today, row 35/25 calories on each end in replacement. In whichever movement we find today, we want it to challenge us. It’s a loading that we are confident is always there after a single large breath, but it’s not a load that we can cycle easily.

In this sprint chipper, we have an odd-object lift bookended by the bike. This is fully intending on being a fast workout, and one where we can capitalize on the exponential factor of the calories.

Unlike meters, it pays to push on calories. With it’s "sliding scale" accumulation, the harder we push, the more calories come per single revolution of the foot. With that said, despite looking to take advantage of so inside this workout, it all comes with a balance. We want to naturally recognize that our efforts on the odd-object in the center is just as, if not more, important than our specific pacing on the bike. Let’s be aggressive in the first opening calories, with the intention on holding back just enough so that we can seamlessly attack the center 20 repetitions.

If we are completing DBall cleans or Wreckbag/sandbag cleans, the repetitions is completed when the object is cleaned "over the shoulder" to the opposite side.

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