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.

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CrossFit Ecstatic – CrossFit


Metcon (AMRAP – Rounds and Reps)


RING MUSCLE-UPS

Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

Continue as far as possible inside the 5 minute cap, adding (1) repetition to the ring muscle-ups each round. Post rounds plus repetitions to wodify.

If we are working towards our first ring muscle-up, this is an opportunity to train the strict strength today in the strict-banded ring muscle-up drill (https://www.youtube.com/watch?v=jtmu_0qVZnk&width=640&height=480). Completed by banding rings to the pull-up rig, this allows us to feel through the intricate transition, building strength along the way. Using the below repetition scheme, we are looking to choose a band that makes us work for the repetitions, but does not cause us to compromise proper movement just to move through. This is an opportunity to ingrain poor movements patterns just as much as it is one for the proper movement patterns, so this variation is absolutely for practice, and not for score.

5 Rounds, Not for Time:
25 Double-Unders, 3-5 Strict Banded Ring Muscle-Ups (https://www.youtube.com/watch?v=jtmu_0qVZnk&width=640&height=480)

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CrossFit Ecstatic – CrossFit


Conditioning

Metcon (AMRAP – Rounds and Reps)


AMRAP 18:
30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups(35/20# to a 20″ Box)

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.

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