0000950

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.

0000949

CrossFit Ecstatic – CrossFit


Notes


A single piece today followed by midline work to close out our week.
Purposefully reduced volume, as we ramp up for some barbell testing next week.

Two options below – a team variation and an individual variation.
Team is always prefered if we are able to rally a group, but the individual option will always be provided.

For next week:
Monday – Snatch
Wednesday – Split Jerk
Friday – Squat Clean

Warm-up


ACTIVATION
On the Minute x 15 (3 Rounds):
Minute 1 – :50s Row
Minute 2 – :50s Mobility Station (rotates, see below)
Minute 3 – 5 Scap Retractions + 5 Kip Swings
Minute 4 – 6 Burpees + 12 AbMat Sit-Ups
Minute 5 – 10 Alternating DB Snatches (very light)

Mobility
Round 1 – Spiderman and Reach, each leg
Round 2 – Walkouts
Round 3 – Reverse Samson and Reach

Conditioning


Specific Primer for “Boats and Toes” Warming Round: 5 Calorie Row, 3 Burpee Box Jumps 5 Calorie Row, 2 Burpee Box Jumps 5 Calorie Row, 1 Burpee Box Jump Directly into… 5 Toes to Bar + 6 Alternating DB Snatches

Rest ~2:00

1-2 Rounds, building in intensity: 7 Calorie Row, 3 Burpee Box Jumps 5 Toes to Bar, 4 Alternating DB Snatches

Rest 3:00-4:00, and begin.

Boats and Toes (Team Version) (Time)


Teams of 3, with a 30:00 Time Cap:
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24″/20″)
Directly into…
50-40-30-20-10:
Toes to Bar
Dumbbell Power Snatch (50/35)

Post completion time to wodify. If the time cap is reached, add :01s for each repetition not completed.

If we are in a team of 2 today, let’s reduce the repetitions in each descending ladder to:
30-25-20-15-10

Objective today is to build our conditioning, but to keep the impact on our body on the lower side in preparation of next week. Throughout this entire piece, we have a single athlete working, with the other two resting. And to be clear, these are team totals.

Stimulus wise on the dumbbell, we are looking for a loading that we are very confident each team member could complete 20+ repetitions unbroken, when completely fresh.
Again, purposefully keeping this load on the lighter side, where it could be scaled up. Recovery is in mind for next week.

Boats and Toes (Individual Version) (Time)


For Time:
20-16-12-8:
Calorie Row
Burpee Box Jumps (24″/20″)
Directly into…
20-16-12-8:
Toes to Bar
Dumbbell Power Snatch (50/35)

Post completion time to wodify.

A two part workout, where we flow directly into a second 20-16-12-8 after completing the first.

Stimulus wise, we are looking for a light dumbbell. One that we are very confident we could complete 20+ repetitions with, when fresh (if not 30).
This is a loading that we could very well scale up, but we are purposefully keeping on the lighter side with next week’s barbell testing in mind.

Midline

Metcon (No Measure)


Not for score:
Alternating OTM x 8 (4 Rounds):
Odd Minutes – 21 Slow Glute Bridges (unweighted)
Even Minutes – Max L-Sit (take as many sets needed inside the minute to accumulate seconds)

Not for score, but for quality practice. On the L-Sit, we can complete as many sets as we would like, using the full 60s of the minute to accumulate seconds in position.

0000945

CrossFit Ecstatic – CrossFit


Notes


A lighter day today, with two parts: Conditioning and Midline.

In the final 10 days of “Barbell Ninja”, our emphasis will be on leading into our heavy attempts next week.
We will be sustaining very close to “regular” training volume, but will have purposeful slight reductions here and there to facilitate recovery, as we are reaching into higher percentages with our lifts.

Warm-up


ACTIVATION

2 Rounds of the below:
1:00 Light Row + 15 GHD Sit-Ups (Abmat Sit-ups for scale)
:45s Moderate Row +15 Slow Banded Good Mornings
:30s Fast Row + 15 Light Kettlebell Swings

Conditioning


Specific primer for “Down and Out”:
2 Rounds, resting 1:00-2:00 between:
5 Kettlebell Swings
3 CTB Pull-Ups
5 Calorie Row
100 Meter Run

After building to our kettlebell loading and warming our shoulders for our pull-ups, two rounds of the above. On our second round, visualize the pace we plan to hold for the workout.

Down and Out (Time)


16-14-12-10-8:
Kettlebell Swings (70/53)
CTB Pull-Ups
Row Calories (Females – 14-12-10-8-6)
200 Meter Run after each round.

A five-round effort, with a descending repetition scheme on the swings, pull-ups, and row calories. After each round, a single 200 meter run is completed (and is also the end of the workout).

If we do not have the ability to run today, complete 50 double-unders in replacement.

Pacing wise, the challenge to be had is likely going to be on the pull-up bar. Coming off the kettlebell swings, we can expect our pulling and grip strength to be taxed, and are likely looking at sets on these repetitions. Very strong athletes on the bar may be able to go unbroken – but this is not the least bit expected in this workout, especially with the larger picture in mind. Despite a fair amount of time between rounds (we’ll have minutes before our next set of pull-ups), it is worth recognizing that three of the four stations requires a pull.

After visualizing the CTB’s throughout the workout, we can then think through a rough approach moving in.

On the kettlebell swings, we are looking for a load that we are very confident we can accomplish all sets straight with. Challenging, but without question unbroken throughout.

On the following CTB pull-ups, we want to avoid movement failure early on. If we feel our pulling capacity start to go, and we’re coming close to reaching max effort, even if we could finish that set, drop off. A measured rest here so that we can maintain our momentum deeper in the workout is a good move here.

On the row and run, pacing matters without question, but equally as important is our transitions. Be diligent onto and off the rower. Transition out for the run and don’t slow at the door coming in – hold the speed directly to the kettlebell. Athletes may push the pace on the row and run, but lose the seconds they gained in undisciplined transitions. Be diligent here.

Midline

Metcon (No Measure)


3 “Giant Sets”:
21 GHD Sit-Ups
15 Weighted AbMat Sit-Ups
75 Double-Unders
Rest 2:00 between sets.

On then weighted AbMat Sit-Ups, athlete’s choice on loading, with the intentions on all 15 repetitions being unbroken each time. We are looking to move with a purpose from station to station, despite not being for score or tracked time.

If we modified our conditioning workout earlier with double-unders (for the run), complete a 9 calorie assault bike sprint here if the equipment is accessible. Otherwise, a 15 calorie row fits here as well. Burpees would be a sound option today, but with our shoulder pressing yesterday in “JT”, best to stay off the upper body pushing.

0000944

CrossFit Ecstatic – CrossFit


Notes


Week 3 of 3 in our building percentages.
Today we will be building upon the last two weeks of work on our snatch, reaching higher with our final lifts after the EMOM.
Next week, we will be attempting heavy singles, and based on feel, a new 1RM.
Snatch will be this coming Monday, Split Jerk on Wednesday, Squat Clean on Friday.

To close out today’s training, a gymnastic finisher. A CrossFit.com Hero workout, “JT.”

Warm-up


ACTIVATION
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)

2 Sets:
3 Walkouts
7 Slow Barbell Overhead Squats (empty)

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

Squat Snatch


On the Minute x 12
Minutes 1-3: Snatch Complex
Minutes 5-12: Snatch (building in load)
Following, 3×1 Snatch, not on the clock.

Week three, our final week, in this progression.
in this specific build. Inside the “On the Minute” drill, we’ll first begin with a complex which will warm us for heavier singles in the remaining minutes. To finish, off the clock, (3) heavy snatch singles to finish. Athlete’s are to rest as needed between reps here, aiming to keep it from 1:00-3:00. Wide range, so we can focus on moving our absolute best here.

Minutes 1-3: Snatch Complex
Snatch Pull
Hang Squat Snatch
Squat Snatch

Minute 1 – 1 Complex @ 66% of 1-Rep Snatch
Minute 2 – 1 Complex @ 69% of 1-Rep Snatch
Minute 3 – 1 Complex @ 72% of 1-Rep Snatch
Minute 4 – Rest

Minute 5 – 1 Squat Snatch @ 78% of 1-Rep Snatch
Minute 6 – 1 Squat Snatch @ 80% of 1-Rep Snatch
Minute 7 – 1 Squat Snatch @ 82% of 1-Rep Snatch
Minute 8 – Rest
Minute 9 – 1 Squat Snatch @ 80% of 1-Rep Snatch
Minute 10 – 1 Squat Snatch @ 82% of 1-Rep Snatch
Minute 11 – 1 Squat Snatch @ 84% of 1-Rep Snatch
Minute 12 – Rest

Not on the Clock, 3 Sets of 1: Squat Snatch
Based on feel, athletes have a 3% range to choose the right load for the right set. This is entirely acceptable to change about slightly on any given week – work with how we feel today, versus fighting it and potentially ingraining poor movement.

1 Squat Snatch @ 88% – 91% of 1-Rep Snatch
1 Squat Snatch @ 90% – 93% of 1-Rep Snatch
1 Squat Snatch @ 92% – 95% of 1-Rep Snatch

Back Squat (3-2-1-3-2-1-3-2-1)


Building upon last week, adding 2% to each lift one final time.
Three waves below, flowing 3-2-1 repetitions in each.
All sets below are not on the clock, although athletes have the option to hold themselves accountable on there if they would like. As we are building towards heavier percentages, we are deciding to take away the fixed rest in order to allow an individualized full recovery.

Wave #1
3 Reps @ 86% of Back Squat
2 Reps @ 88% of Back Squat
1 Rep @ 90% of Back Squat

Wave #2
3 Reps @ 88% of Back Squat
2 Reps @ 90% of Back Squat
1 Rep @ 92% of Back Squat

Wave #3
3 Reps @ 90% of Back Squat
2 Reps @ 92% of Back Squat
1 Rep @ 94% of Back Squat

Conditioning


Primer for “JT”:
We have two goals here – to refine our movement mechanics (efficiency for example on the kip of the HSPU is highly impactful on how we fare in the workout), along with, minimizing fatigue to the shoulders. We want to prime our movement, but not overly fatigue ourselves.

In a more traditional conditioning piece, we have a somewhat opposite approach – we want to turn things on, and break a good, hard sweat before beginning. Priming the aerobic and anaerobic systems for intensity is highly important, and leaves us performing better. If we complete too many repetitions here however, we can pre-fatigue our stamina. The below repetition schemes are purposely low for that regard, and can be modified to how you see fit to accomplish the above goals.

1-2 Rounds, resting as needed between:
2 Handstand Pushups
2 Ring Dips
2 Pushups
1 Handstand Pushup

The purpose behind going back to the wall for a single HSPU is to prepare the body for this unique part of the workout. This is often where the workout “sets in” so to speak, and is a point that is unfamiliar to us (moving from a pushup, to a handstand pushup). Good to feel this unique transition out before beginning.

J.T. (Time)


21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
15:00 Time Cap

Strategy


If we reach the time cap, add :01s for each repetition not completed. Most will not complete this workout in full in the 15:00 cap, which is entirely expected. This is in place to ensure that we have the challenge, but not excessively training these movements.

In the vast majority of workouts, we program in “elegance”. That is, contradicting movements. Fran is a good example, with thrusters and pull-ups. It’s a pushing motion on the thrusters, and a pulling motion on the pull-ups. It allows a far higher power output, as one does not impact the other. “JT” is the opposite, labeled a “direct interference” workout. All three motions are an upper body press, each impacting the others.

This is an opportunity to learn our capacity in such a test, and learn where to push and where not to. This workout is not about the set of 21’s, but rather how we move in the 15’s. That is essentially where the workout “starts”, and the muscle fatigue truly sets in. In other words, being conservative during the 21’s is a wise move, breaking early and avoiding movement failure.

Modification options:
15-12-9
12-9-6
These two above repetition schemes can be applied to all one, two, or all three movements. Our aim today is to be able to consistently move forward, albeit potentially at a slower, grinding pace. Again, given the “direct interference” of these movements, we do expect it to be a challenging combination. But our aim is not to become “stuck”, where we are missing repetitions or are reduced to singles with 15+ seconds between repetitions.

Further, modifying the movements will be a recommendation given where we currently are with these ranges of motion.
Pike Pushups, or dumbbell strict presses, can be modified for the handstand pushups.
Banding the rings, or completing as bar dips (Video) are both sound options.

0000943

CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION
5-4-3-2-1
Spiderman and Reach, each leg
Walkouts
After each round, 100 Meter Jog

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

3 Complexes, building steadily in load:
3 Muscle Cleans
3 Power Cleans
3-5 Burpees

Conditioning


Specific Primer for “Mind Eraser”:
2 Rounds, at a warming pace:
3 Power Cleans, 3 Burpees, 100 Meter Run
Aim is to steadily increase our heart rate, and break the first “real” sweat.

Rest 2:00

1 Round, at our workout pace:
3 Power Cleans, 3 Burpees, 100 Meter Run
Confirmation round, of our pacing inside the workout today.

Rest ~4:00, and begin.

Mind Eraser (AMRAP – Rounds and Reps)


AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

Strategy


To start, and if there’s only once piece we leave this workout with, it’s belly breathing.
As we inhale, it is our goal to expand the lungs to their capacity, maximizing the amount of air we can take in. We do this through diaphragmatic breathing, or “belly breathing”. As we inhale, we are looking to contract our diaphragm fully to maximize this intake of air.

To trigger the diaphragm, we want to actively think about breathing deep through our belly. Try it out now as we read this – take a long, and deep breath, through your belly. Now, to find the opposite, try to breath into the upper lungs… you’ll likely notice that it’s a shorter breath, and you can feel your shoulders rise and drop during these breaths. If we don’t breath through the belly (diaphragm), we are using these higher lung muscles, called intercostals, which simply fatigue faster. Here’s where the short choppy breaths come during the workout, where we feel like we simply just can’t get enough air in.

To practice belly breathing, try laying on your back on the floor, with one hand on your chest, one on your belly. Find the differences between the two breathing patterns, and focus in on practicing the belly breathing method.

As we move into our 200 meter runs, let it be our focus to find our belly breathing. Focus on these deep inhales, fueling the body, as opposed to the short and choppy breaths that don’t help us recover. Recover in this workout is king – those who recover best on these runs will find their best score. It takes effort – to be diligent with the breathing – and use today to practice so.

In a following running workout, we will get into breathing cadence. That is, timing our breaths to foot strikes. Today however, let’s focus first on the act of breathing through the belly throughout on the runs, and we’ll build upon that foundation next time.

0000943

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION
5-4-3-2-1
Spiderman and Reach, each leg
Walkouts
After each round, 100 Meter Jog

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

3 Complexes, building steadily in load:
3 Muscle Cleans
3 Power Cleans
3-5 Burpees

Conditioning


Specific Primer for “Mind Eraser”:
2 Rounds, at a warming pace:
3 Power Cleans, 3 Burpees, 100 Meter Run
Aim is to steadily increase our heart rate, and break the first “real” sweat.

Rest 2:00

1 Round, at our workout pace:
3 Power Cleans, 3 Burpees, 100 Meter Run
Confirmation round, of our pacing inside the workout today.

Rest ~4:00, and begin.

Mind Eraser (AMRAP – Rounds and Reps)


AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

Strategy


To start, and if there’s only once piece we leave this workout with, it’s belly breathing.
As we inhale, it is our goal to expand the lungs to their capacity, maximizing the amount of air we can take in. We do this through diaphragmatic breathing, or “belly breathing”. As we inhale, we are looking to contract our diaphragm fully to maximize this intake of air.

To trigger the diaphragm, we want to actively think about breathing deep through our belly. Try it out now as we read this – take a long, and deep breath, through your belly. Now, to find the opposite, try to breath into the upper lungs… you’ll likely notice that it’s a shorter breath, and you can feel your shoulders rise and drop during these breaths. If we don’t breath through the belly (diaphragm), we are using these higher lung muscles, called intercostals, which simply fatigue faster. Here’s where the short choppy breaths come during the workout, where we feel like we simply just can’t get enough air in.

To practice belly breathing, try laying on your back on the floor, with one hand on your chest, one on your belly. Find the differences between the two breathing patterns, and focus in on practicing the belly breathing method.

As we move into our 200 meter runs, let it be our focus to find our belly breathing. Focus on these deep inhales, fueling the body, as opposed to the short and choppy breaths that don’t help us recover. Recover in this workout is king – those who recover best on these runs will find their best score. It takes effort – to be diligent with the breathing – and use today to practice so.

In a following running workout, we will get into breathing cadence. That is, timing our breaths to foot strikes. Today however, let’s focus first on the act of breathing through the belly throughout on the runs, and we’ll build upon that foundation next time.

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