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.

09.07.18

CrossFit Ecstatic - CrossFit


Notes


Our second week on our clean progression inside "Barbell Ninja".
Building in percentages throughout the day, from our cleans through our front squat sets.
Conditioning to finish, as a classical benchmark of ours – "Boat Race".

Warm-up


ACTIVATION (10 mins)

3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
10 Pushups
10 GHD Sit-Ups or 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)

Metcon (No Measure)


Squat Clean (16 mins)
Week 2 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 over the course of the coming weeks.

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 @ 55% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 60% of 1-Rep

Minute 5 – Rest

Minute 6 – 2-Pos Squat Clean @ 63% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 72% 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 – 78% of 1-Rep

Single #2 – 81% of 1-Rep

Singles #3+4+5 – 84% of 1-Rep

Metcon (No Measure)


FRONT SQUAT (10 mins)

Week 3 of 5 in this (5) week progression. Adding 2% to all lifts.

2 Sets of 4 Front Squats @ 74% of 1-Rep

2 Sets of 3 Front Squats @ 79% of 1-Rep

2 Sets of 2 Front Squats @ 84% of 1-Rep

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

Conditioning


Primer for "Boat Race":
Gradually building in intensity in movement:
200 Meter Row, 200m Run
Rest 1:00-2:00
150m Row, 150m Run
Rest 1:00-2:00
100m Row, 100m Run

Rest 3-4 Minutes, and start "Boat Race".

Boat Race (Time)


3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

*If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
28/20 Calorie Assault Bike

09.06.18

CrossFit Ecstatic - CrossFit


Warm-up


0:00 - 12:00 (12 mins)

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

As you observe the class moving through this warmup game, avoid the urge to coach them on technique. Rather, take note of common faults seen and seek to address them in the “teaching” section.

Following “Rowling”, organize the class into several lines to continue the warmup. Looking to hit all of the major muscle groups here:

————–

“Rowling”

followed by…

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Walkouts
Straight Leg Bear Crawl
Skip for Height
High Knees
Butt Kickers

Conditioning

Under Water (Time)


3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

In “Under Water”, athletes should pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters without dropping. Alternatives for double unders listed below in teaching section. If not rowing complete one of the following:

75/50 Calorie Schwinn Bike
50/35 Calorie Assault Bike
800 Meter Run

*These can be adjusted on an individual basis.

08.23.18

CrossFit Ecstatic - CrossFit


Warm-up


(0:00-10:00)

:30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
Push-up to Down Dog

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

*Front Rack Stretch: 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.

*Squat Hold: Assume the bottom of the squat and use the elbows to drive the kn

Teaching


(10:00-20:00)

Double Unders
Rope Speed vs. Height
One of the more challenging transitions from single under to double unders is adjusting to the added speed of the rope required to get the rope around the body twice. While high, looping single unders are good for getting used to the height needed for double unders, the big circles with the elbow do not carry over well to successful rope speed for double unders. Some athletes may have trouble with getting high enough off the ground, while other may struggle with rope speed. For athletes practicing today who struggle with rope speed, they can aim to perform very fast single unders to gradually build up their speed. For athletes who have good rope speed, but can’t get high enough. Higher single unders during the workout will likely be the best option for them. Root the problem and work towards a solution.

Movement Prep
:15 Seconds High Single Unders
:15 Seconds Fast Single Unders
:15 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
2x Single Unders

Sit-ups
Hip Position
When athletes set-up with the AbMat behind them, it is common to see the hips position too close to the object itself. When this happens, it becomes like more of a see-saw for the body, enabling the hips to leave the ground with every rep. Setting up a few inches a way will allow athletes lumbar spine to pivot properly over the AbMat and maintain hip contact with the floor.

Movement Prep
5 AbMat Sit-ups

Teaching


Front Squat
Upper Half
While we typically focus on the lower body in the squat, today we’ll focus on the upper half of the body, specially the belly, elbows, and head. Rather than wearing a belt during these front squats, we’re going to build a belt. The way we create a solid midline is by supporting the weight effectively. Taking and holding a big breath through the belly at the top of each rep allows athletes to simulate the feeling of wearing a belt by creating pressure and stability on their own. Fill the belly with air and lock it down. Secondly, we want to drive the elbows up and out. When the elbows come down and in, it causes the upper back to round over, making it harder to support the weight and breathe. Finally, the head also play a role in good front squats. Where the eyes go, the elbows tend to follow. Keeping the head neutral and the eyes straight better allows for a bigger breath into the belly and high elbows.

Movement Prep
5 Pausing Air Squats
5 Pausing Barbell Front Squats

Front Squat


Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. With 15 minutes to work, athletes can aim to complete a set every 3 minutes. Two warmup sets, followed by three working sets, for a total of 5 sets. There is the option to build to something heavy for a set of 5 or stay at a challenging weight across the board for all three rounds.

*if you choose to do 3x5 across, change wodify results to 3 sets of 5

Rehearsal


(35:00-40:00)

1 Round
10 Double Unders or Single Unders
5 Sit-ups
100 Meter Run

Conditioning

Annie’s on the Run (Time)


For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

For athletes to complete "Annie’s on the Run" as written, it is recommended that they are able to complete the set of 100 double unders in 2-3 sets maximum when fresh. As a point of reference, the first two sets are ideally completed within two minute windows, while the last three are completed in a little over a minute or less. If unable to run, complete one of the following:

250/200 Meter Row
15/10 Calorie Assault Bike
If scaling DUs, 2:1 ratio today.

Strategy


The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. There is little interference between the double unders and sit-ups. Double unders involve more skill and breathing, while sit-ups are typically known as more of a muscular fatigue movement. The biggest point of overlap will be between the run and the double unders. Athletes can aim to bite off more than they would typically chew on the double unders, knowing that they will likely be able to recover their breathing on the sit-ups. Early on in the workout, the runs are less important, as the priority is bigger sets on the rope. As the workout progresses, the runs become more important knowing that there is little work to accomplish inside the gym. Pace the runs, push the work inside the gym at the beginning. Push the runs and push the work inside towards the end.

08.21.18

CrossFit Ecstatic - CrossFit


Notes


Main effort to take place on a single piece – the 2K Row.

A classical benchmark in CrossFit, our 2K row will provide us pacings to work with for months to come. What’s far more important than PR’ing or 2K row time today is finding an accurate baseline of where we currently are on the erg. Stimulus notes below.

Warm-up


ACTIVATION

1:45 Light Row, :15 Moderate Row
5 Spidermans, each leg
1:15s Light Row, :15 Moderate/Fast Row
5 Walkouts
:45s Moderate Row, :15s Fast Row

2 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks

Refer to the 2K primer as our following warm-up in the part below.

Conditioning


That is the aim of the intervals listed in that section, with our aim here being, let’s warm to our estimated 2K pace. To start, if this is our first attempt at a 2K row, it is worth writing that there isn’t an exact science to find your perfect pace. It will be an approximation, and that’s expected. This will be your baseline to build upon in future months.

For reference, Concept 2 publishes a pacing chart, linked http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

20s Light Row + 10s @ 2K Pace + 6 Seconds

20s Light Row + 10s @ 2K Pace + 3 Seconds

20s Light Row + 10s @ 2K Pace

20s Light Row + 10s @ 2K Pace - 5 Seconds

Our intention here is to one, prime the energy systems to perform, and two, afford the athlete the ability to find and feel the paces above. In the notes below, we will talk through how to give your best in pacing the 2K row. After completing the pre-race warmup, allow for 3-4 minutes of recovery before beginning.

2k Row (Time)


Max Effort 2k Row
Our strategy today on the 2K Row…
Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds
Confidence in the Middle – 2K Pace
Sprint Finish (300m) – Final Finish

Strategy


Here’s the deal with the 2K row today.
We all want to PR.
But our aim for today needs to be something related, but different – to do our best.

Historically, a 2K row has turned stomach’s over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It’s that… "elegant". The truth of the matter however is that we can’t control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the race. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have "done their 2K for the last time", it is surrendering to the thought of "I’ve gave my best effort". That is something that we need to continually define, even if it means we don’t PR today.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.

Sprint Start:
Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible. We can accomplish this with a "sprint start". In the sprint start, we modify our stroke technically for the first pulls in order to expedite the acceleration of the fan.
1st Pull – Full, powerful, stroke.
2nd Pull – Just arms
3rd Pull – Quarter slide + arms
4th Pull – Half slide + arms
5th Pull – Full stroke

This is worth practicing, and can bring the fan to target paces considerably (seconds) faster than a slower start. Following these five strokes, the fan will be likely far lower than race pace. And this is what we want. In the next 10 strokes (to take us to 15 strokes), we are to gradually begin to settle in, steadily allowing the pace to lower to our race pace.

Strategy


Confidence in the Middle
The middle ~1K meters in the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center of the workout that tend to finish with the best scores… even if they have an explosive sprint to the finish. 2K times are determined by your fastest average speed, and this is where the challenge will test us

Having confidence in the middle is a mental mindset we are going to take tomorrow. At the ~500 meter mark, maybe a bit further, this is where the thoughts of doubt may creep into our minds. "Maybe I came out too hard." "Today just might not be my day." "I’m already breathing this heavy and I still have 1.5k to go…"

It is good to recognize that this is a natural process to comes to many athletes. Those who are able to replace those with confidence in their abilities and plan will finish with their best score. Here’s the thing – your mind will tell you that we’re in a bad place, only ~500m in and breathing hard, as it’s only going to "get worse". The truth of it however is that it’s not – we are looking to hold this moderate pace for the middle portion. We may become more uncomfortable, but we can deal with that. We can still do it. This confidence in the middle, confidence in your ability and mind, is what determines the race.

Sprint Finish
At the 300 meter mark, we want to start opening up our pace. We aren’t sprinting here just yet – but we are looking to lengthen out with slightly more powerful strokes. Potentially dropping 1-2 seconds off the /500m pace. At the 200 meter mark, this is it. We are about 20 strokes remaining, and we want to start our final acceleration. By the time we hit 100 meters, we want to be at full tilt. Whatever is left. It’s acceptable here to shorten the slide stroke if it allows for additional power. Whatever we need to do to come home with our strongest effort.

ODD-OBJECT CONDITIONING

Metcon (No Measure)


3 Rounds:
5:00 Recovery Bike
200 Meter Sled Drag

A recovery effort, with 3 x 200m sled drags. This is not for score, but placed as a chance to both work in a recovery bike and an opportunity to incorporate the sled into today’s training. Fully recognizing that we are intending to give the 2K our full effort for the day, this finisher is intended to be completed at a conversational pace. Purposely control the intensity to the lower end.

In terms of loading the sled, it will be naturally impossible to offer a Rx loading given the varying sled and surface types. Let’s aim to choose a sled weight that we are walking the full 200 meters without a required break. A challenging pull, but one that we are very confident we could complete 400 meters unbroken. Free to build across the three rounds.

08.20.18

CrossFit Ecstatic - CrossFit


Notes


Day of 1 "Barbell Ninja"
Monday, Aug 20 – Saturday, Oct 27
10 Weeks

"The Olympic snatch is gymnastics with a barbell"
Technique = Strength
There is a common misnomer about strength in Olympic Lifting. That we need more strength lift more weight. Although this is absolutely true in some regard – the pull off the ground or standing up a squat, the vast majority of athletes have the strength they need to set a personal best. Instead, what truly tips the needle, is their positioning and technique.

When an athlete improves his or her position and technique on the barbell, they are able to move more loading or find more repetitions inside of a workout. And by moving more load (enabled by technique), they in turn, become stronger.

The focus of our next cycle, "Barbell Ninja" is to improve our understanding of the lifts, building a technical base to work with for the remainder of the season. Our goal – Virtuosity. Do the common, uncommonly well. In these next nine weeks, we seek brilliance in the basics, setting the Olympic foundation for our 2019 season.

Notes


We will get stronger inside this cycle. However, is it worth writing that this is actually not the primary goal – moving better is. This is the personal best we are looking for.

This cycle will be broken into (2) Phases:
Weeks 1-5 – Focus on positions + pulling strength.
Week 6 – Deload.
Weeks 7-10 – Percentage lifting, building in intensity.

The first five weeks are aimed to dial in our movement. Positional drills, pauses, and focused practice will set the foundation for the second half of the cycle. Following the deload, the final four weeks will be developing confidence in our technique as the lifts become heavier in percentage, leading to heavy single attempts at Week 10.

We will be on the Olympic barbell three days per week. Despite the increase in time on the lifts, there is a very specific theme that holds true: it’s all about technique. These sessions will not be designed to break our bodies down through high percentage lifts, but rather to build them up through routine skill and practice repetitions at controlled percentages.

With that said, we as well will be keeping the bigger picture in mind throughout this training cycle. Inside of our routine Olympic work throughout the week, we will be integrating in strict gymnastics. Steadily building our capacities here through controlled volume (and almost always strict), this will pave the road for what is to come as our next cycle in November – "Gymnasty".

Time to go full ninja. #Team

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 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

Strength

Snatch


2 Snatches @ 50% of 1-Rep Snatch

2 Snatches @ 55% of 1-Rep Snatch

2 Snatches @ 60% of 1-Rep Snatch

1 Snatch @ 65% of 1-Rep Snatch

1 Snatch @ 70% of 1-Rep Snatch

Following our lift at 70%, take the next 7:00-10:00 to build to our heavy single for the day.

Metcon (No Measure)


TEMPO SNATCH DEADLIFT

On the 2:00 x 5 Sets:
1 Tempo Snatch Deadlift

This specific tempo will be repeated in the immediate weeks to come, focusing on our positions throughout the lift. This single lift is intended to be a full 20 second process, and it’s benefits lie in the time under tension. If we move through the lift quickly, we are not able to train and hone these specific muscle groups and barbell positions.

The full repetition:
5 seconds to move from floor to knee, 5 seconds to move from knee to full stand.
5 seconds to move from standing to knee-level, and finally five seconds to move from knee level to floor.

OT2:00 x 5:
1 Tempo Snatch Deadlift @ 60% of 1-Rep Snatch

Back Squat


Over the course of the upcoming weeks, we will also be building in this specific 10-8-6-4-2 progression. Squatting will be a routine staple for us in "Barbell Ninja", seen twice a week.

All sets are to be completed "On the 3:00":

On the 0:00… 10 Reps @ 65% of Back Squat

On the 3:00… 8 Reps @ 70% of Back Squat

On the 6:00… 6 Reps @ 75% of Back Squat

On the 9:00… 4 Reps @ 80% of Back Squat

On the 12:00… 2 Reps @ 85% of Back Squat

Strict Gymnastics

Metcon (AMRAP - Reps)


STRICT GYMNASTICS

Despite the cycle’s main focus being on the development of our olympic lifts, routine exposure to gymnastic conditioning (mainly in the strict sense in this cycle), will prime us for our next, "Gymnasty". We will see gymnastics programmed twice per week in "Barbell Ninja", setting us up very nicely for what is to come later this year.

On the 2:00 x 5 Rounds (10:00 Total):
5 Strict CTB Pull-Ups
15 GHD Sit-Ups
Time Remaining: Max Strict Handstand Pushups

Score here is one number – total strict handstand pushups across all five rounds. Just to add some clarity, on the 0:00, 2:00, 4:00, 6:00 and 8:00, we’ll complete 5 strict CTB pull-ups and 15 GHD sit-ups. Any time remaining is dedicated towards accumulating strict handstand pushup repetitions. Post total below.

Modifications:
If we do not have strict CTB pull-ups, today is a great day to grab as small of a band as we need to complete what we estimate to be about 7-10 repetitions unbroken, when fresh. Although chin over is a great substitute here without a band, we are looking for that extra distance which often proves to be the most challenging for us. A theme in gymnastics moving forward for us will be to aim to modify the loading (which is our bodyweight), and preserve the range of motion – regardless of the movement.

Weighted Ab-mat Sit-ups

If are working towards our first handstand pushup, completing these as pike pushups are a great way to accomplish the same means – modifying bodyweight, but preserving range of motion.

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