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CrossFit Ecstatic – Community WOD


Warm-up


(0:00-15:00)

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

Rowing Biathlon
Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

Mobility


(15:00-18:00)

Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Chest Stretch – :45 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Teaching


(18:00-25:00)

Row
Seat Away From Feet
Very often in the catch position, the feet tend to “bounce” off or make contact with the heels. In this position, the shoulders are most likely dumping back too early resulting in a significant amount of lost tension and power. Leaving a gap between the front of the seat and the back of the heels will place athletes in a better position of power. This seat away from the feet position is established when athletes pick up the handle to begin rowing. When reaching for the handle, shoulders are in front of hips and there is about a one foot gap between the seat and the feet. Looking to get back to this position on every stroke.

Movement Prep
Establish Seat Position
:20 Seconds of Rowing

Burpees
Hand Position
Just like in the push-up, we want the hands far enough down on the body where athletes can maintain a vertical forearm. The front of the shoulder is taxed extra when the hands are high up on the body, adding fatigue for the double unders to follow.

Movement Prep
Establish Hand Position
3 Push-ups
3 Frog Hops
3 Burpees

Double Unders
Pogo Stick
A pogo stick is a fixed structure that is made to bounce straight up and down. We want to think of our bodies as pogo sticks. The bottom half of a pogo stick can’t bend forward or backwards. What happens in the lower body is one of the most important aspects of the double under. While is may be possible to complete some double unders by doing so, keeping the bound straight up and down will lead to better synchronization with the hands and create better habits in the long run.

Movement Substitutions
Single Unders

Movement Prep
:15 Seconds Single Unders
:15 Seconds Double Taps*
:15 Seconds Double Under Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.

Rehearsal


(25:00-30:00)

1 Round
:20 Second Calorie Row
:20 Second Burpees
:20 Second Double Unders

Conditioning

The Ghost (6 Rounds for reps)


6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in. If short on rowers, stagger heats by two minutes.

Strategy


Athletes will undoubtedly be able to perform the most repetitions out of all the movements on the double under station. That being said, we don’t want to game the workout by slowing dramatically on the row or burpees to get more double unders. The true test is to complete as many reps as possible at each station. This is one of the benefits of counting each stations reps separately. Athletes can compare and contrast each round, giving themselves a target to hit each time.

While we don’t want to game it, there is some strategy involved to get the most out of each movement. We can think of each movement as a 3-minute effort in itself. What pace would we be able to hold for three minutes on the rower, burpees, and rope? Thinking of these as one minute stations may mean that athletes come out hot in the first round, only to fall off big later on. Create the standard in the first round and aim to match or best those numbers in the rounds to come.

08.16.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-8:00)

:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spidermans

Mobility


(8:00-10:00)

Front Rack Stretch – 1 Minute
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 – 1 Minute
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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Teaching


(10:00-20:00)
Rowing:
Flex & Elbows
On both the rower and the cleans, athletes are holding onto handles. There is always the temptation of an early arm bend, especially when the weight is relatively light. The handle has some tension, but not a lot, and the bag is about the same weight as an empty barbell. When the elbows bend, the power ends. Rather than pulling with the arms early on, we want athletes pressing hard with the legs and opening the hips first before the elbows bed. On both these movements, we can think about flexing the triceps to keep the elbows locked during the leg drive. Once the leg drive is complete, athletes can finish with the elbows back on the rower and elbows forward on the clean.

Row Movement Prep
:30 Seconds Easy Row

Power Clean Movement
3 Deadlifts
3 Jump Shrugs
3 Power Cleans

Perform with lighter weight, then workout weight.

AbMat Sit-ups & Back Rack Reverse Lunges
Head Up
In the finish position of the sit-up and with a barbell in the back rack, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground and step back into a lunge, reaching their head up towards the ceiling will bring their shoulders down and place their back into a more neutral position.

AbMat Sit-up Movement Prep
Establish Finish Position
5 AbMat Sit-ups

Back Rack Reverse Lunge Movement Prep
4 Alternating Bodyweight Reverse Lunges
4 Alternating Barbell Reverse Lunges

Rehearsal


(20:00-25:00)

1 Round
100 Meter Row
4 Power Cleans (75/55)
4 Back Rack Reverse Lunges (75/55)
4 AbMat Sit-ups

Conditioning

Shipwreck (Time)


5 Rounds For Time:
500 Meter Row
10 Power Cleans (75/55)
16 Back Racked Reverse Lunges, 8 each leg (75/55)
24 AbMat Sit-ups

08.14.18

CrossFit Ecstatic – CrossFit


Notes


Deload week.
Two parts today – building to a heavy set of three on the push press to start.
Being our deload week, we aren’t looking for a three-rep max, but a heavy and challenging triple.
Following, our conditioning for the day is a repeat from last December – “Sky Hook”.
A short three rounder, bringing intensity with a lightly loaded barbell for repetitions

Warm-up


ACTIVATION
15-12-9:
Calorie Bike or Row
GHD Sit-Ups/weighted abmat situpd
Pushups

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Hang Power Cleans
Empty Bar Front Squats

5 Push Presses (light) + 5 Walkouts
5 Push Presses (building) + 3 Walkouts
5 Push Presses (moderate) + 1 Walkout

Strength


5 Sets of 3 Repetitions
Intentions are to build to a heavy and challenging set of 3, but not an all-time 3RM. Recommended percentages below, with the final two sets by feel. All repetitions taken from the rack.

Push Press (5×3)


Set #1 – 70% of 1RM

Set #2 – 74% of 1RM

Set #3 – 78% of 1RM

Sets #4 + 5 – 80% – 90% of 1RM

Conditioning

Sky Hook (Time)


3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

We are looking for a true push press today – no redip beneath the bar.

Stimulus today calls for a loading that we are confident we could complete an entire round, all 20/20/20 with, unbroken. Strategy inside the workout may differ dramatically, but if it were 1 round for time, we could complete it unbroken.

This will become a grippy and shoulder demanding workout. Despite the front squats being a “squat”, given how we need to remain active in the front squat position, our shoulder capacity will be fatigued. Despite how we are able to jump into this workout with very large sets from the onset, we want to be smart in this first round.

Planning breaks strategically is a good place to start. We know that if we complete 20 hang power cleans unbroken and drop the bar, we need to then complete a 21st clean to set ourselves up for front squats. Take our break at 19. Then the 20th repetition, after our short break, allows us to move fluidly into the front squats. This is less of the case with the front squats, as it may be best for athlete’s to finish all 20 repetitions, and then drop to reset our grip for the overheads.

08.10.18

CrossFit Ecstatic – CrossFit


Notes


Grunt Work Week 8 of 8.
Final benchmark testing of the cycle, working in three to start our day:
Max Effort Strict Pull-Ups
7-Rep Deadlift
7-Rep Bench Press

Conditioning to follow, with a chance to hone our engine pacing in an AMRAP 20 comprised of simple, metabolic movements.

Warm-up


ACTIVATION

2 Rounds:
1:30 Light Row or Bike
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Alternating Warrior Squats

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 weighted Abmat Sit-Ups
18 Banded Good Mornings

Steadily build through our three benchmark tests today.

Gymnastics Testing

Strict Pull-ups


One attempt for max strict repetitions. Athletes are allowed to hang at the bottom of the bar, with the set ending as soon as our feet touch the ground.

Strength


BENCH PRESS + DEADLIFT

7RM Bench Press
7RM Deadlift

Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb. Rest as needed between sets, with the intentions being that we are looking to find our 7RM for the day on both movements, in a total of no more than 22:00

Bench Press


Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Deadlift


Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Conditioning


Specific Primer for “Free Fall”
2 Rounds, climbing in intensity:
100 Meter Run
7 Calorie Row
7 KBS
7 Wallballs

Let round one being a feel-through pace, learning the transitions. Let round two be our “workout” pace, visualizing the speed we would apply to our 20 minute effort. After completing this second iteration, rest about 3:00, and begin.

Free Fall (AMRAP – Rounds and Reps)


AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14) *Females 9′ Target

A chance to work on our pacing efforts today.

Using the analogy of a 5K run, let’s visualize the first mile. Naturally, we feel the best during this first mile. We’re fully rested moving into it, and if we wanted to, we could make this our fastest mile of the race. It’s actually harder not to than to, given how good we feel moving into this race. Yet, we recognize that if we push this first mile or ~1/3 of the race too fast, we’ll slow significantly in the second and third miles. So we consciously hold ourselves back during the first mile so that we can keep the pace in miles two and three.

Let’s take that same approach here in our AMRAP 20. We are going to feel great on the first round, naturally, just like in the 5K analogy above. So as we would inside of a 5K effort, let’s check in for our “paces”. After each round, make a mental note, or even a quick physical note, of the time on the clock. Do the math later, and view the differences between our spits. How were our middle rounds? How did we fare with holding onto the pace we established in rounds 1 and 2? Where was our fastest round – and where was our slowest? All great information points to help steer us in the right direction on the next workout. Always learning, always adapting.

08.09.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-12:00)

:30 Seconds

Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

Barbell Warmup

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

Mobility


(12:00-15:00)

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Hinge – 1 Minute

This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Teaching


(15:00-30:00)

Double Unders
Knees Back

Triple extension is important in the olympic lifts, but also with double unders. We often see athletes either bring the knees up or the heels back. This is hip flexion and knee flexion. If athletes can think about pressing the knees back, they will get adequate extension while keeping the lower body in a good position.
Arms Close

What the arms do determines how long the rope is. If the upper arm stays close to the rib cage, the rope is at the optimal length that athletes measured it out at. However, if the arms drift away from the body, the rope shortens and is more likely to cause a trip. Keep the arms close to minimize the probability of tripping.
Movement Prep

:15 Seconds Single Unders
:15 Seconds Higher Single Unders
:15 Seconds Double Unders
Movement Substitutions

Reduce Reps
120 Single Unders
1 Minute Double Under Attempts

Deadlift
Arms Close

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back in by squeezing the arms close to their side. Repeat for three reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.
Hips Back

What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the allows for a good bar path and good use of all the leg muscles.
Movement Prep

Establish Set-up Position
Arms Close Drill
_ _ _ _ _ _ _

5 Deadlifts
_ _ _ _ _ _ _

Build to Lighter Weight

Rehearsal


(30:00-40:00)

1 Round

15 Double Unders
10 Calorie Bike
5 Deadlifts (Lighter Weight)

1 Round

7 Double Unders
5 Calorie Bike
3 Deadlifts (Workout Weight)

Conditioning

Paul Bunyan (AMRAP – Rounds and Reps)


AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

**If not using Bike today, 21/15 Calorie Row
Double Under Scale:
Reduce Reps
120 Single Unders
1 Minute Double Under Attempts

Strategy


In any workout around 15 minutes, we can ask ourselves what our break-up strategy will look like just past the half way mark. While athletes are able to hold aggressive sets or paces early on, we can seek to find what is more sustainable throughout. If athletes see themselves breaking the double unders up into two sets and deadlifts into three sets at the 8-9 minute mark, for example, doing so from the onset will likely be a smart decision. Sustainability is more important than speed when fresh. Athletes can envision this for themselves and make a decision on what they want to try and hold throughout.

08.08.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Week 8 of 8 – final week.
Big Clean Complex today, last seen in May of last year.
A great chance to work our upper limit stamina with heavier loads.
Following these sets, which is the mainstay of our training for the day, and odd-object conditioning set to finish.

Warm-up


ACTIVATION

EMOM x 8 (2 Rounds)
Minute 1 – :40s Bike
Minute 2 – 4 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480) + 7 Air Squats
Minute 3 – :40s Bike or Row
Minute 4 – 2 Alternating Spiderman and Reach, each side + 5 Pushups

2 Rounds:
3 Cossacks Squats, each side (https://www.youtube.com/watch?v=Bvodm1BivOo&width=640&height=480)
5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

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

Conditioning

Big Clean Complex


High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped
https://www.youtube.com/watch?v=E6PklA2zPMk&width=640&height=480

With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

**It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

ODD-OBJECT CONDITIONING

Metcon (Time)


1 Round for Time:
600 Meter Run
400m Wreckbag Carry (50/35)
200 Meter KB Farmers Carry (53’s/35’s)
400m Wreckbag Carry (50/35)
600 Meter Run

Single time through, for time. If we do not have access to a Wreckbag, a close option can be a 30/20# medicine ball, which is lighter, but more challenging to seat on the body during the run. A third option can be running with an empty barbell, shouldered.

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