0000917

CrossFit Ecstatic – CrossFit


Strict Press (Work up to heavy set of 1 rep)

Push Press (Work up to a heavy set of 3 reps)

Push Jerk (Work up to a heavy set of 5 reps)

Conditioning

Nonstop (AMRAP – Rounds and Reps)


AMRAP 8 mins:
7/5 Calorie Assault Bike
10 Wallballs (20/14#)

0000916

CrossFit Ecstatic – CrossFit


Notes

Warm-up


ACTIVATION

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

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

Metcon (No Measure)


JERK TECHNIQUE

Press in Split (https://www.youtube.com/watch?v=BD1ounuZw-I&width=640&height=480)
3 Sets of 3

This is a repeat from last week, with the intention on besting last Wednesday.
Now “besting” last week doesn’t necessarily mean we increase the load. If we do, that’s an added bonus. Again what we are after here is moving better. A more rigid midline. A better lockout position. Better weight distribution between the feet. Only increase the load if we are reinforcing our best technique.

Tall Jerk (https://www.youtube.com/watch?v=BlX6imPOf18&width=640&height=480)
3 Sets of 3

On the tall jerk, our main focus is speed. Whereas in the press in split that preceded this movement confirms our positioning in the receiving position, this movement trains our speed to get there.

Press the bar to just above forehead level, and then imagine that being our new ceiling. The bar can’t move any higher. Instead of pushing the bar any higher, we drop beneath the bar, effectively driving ourself beneath it.

This should be far less loading (at least to start) than the press in split. Start with an empty barbell and only increase in small increments if we feel we are moving at our best.

Pausing Split Jerk (https://www.youtube.com/watch?v=pjVJnIh8eUk&width=640&height=480)
5 Sets of 2

Building upon last week’s pausing jerks.
Two pauses here – in the drip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement, we are looking to steadily build to 76% for three sets of two repetitions.

Set #1 – 2 Reps @ 66% of 1-Rep Split Jerk

Set #2 – 2 Reps @ 71% of 1-Rep Split Jerk

Sets #3,4,5 – 2 Reps @ 76% of 1-Rep Split Jerk

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.

0000909

CrossFit Ecstatic – CrossFit


Notes


Our second week inside our “Barbell Ninja” positional progressions.
Building upon last week’s start, adding percentage to each of our lifts:
Tempo Overhead Squats
Positional Snatches
Back Squats
To finish, a mid-range sprint. A triplet of air squats, calories on the bike, and heavier hang power cleans.

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
Week 2 on our Tempo Overhead Squats.
Building slightly upon last week, our aim remains the same as last week: positioning above all else. We all have the leg strength to move the loading – it comes down to how we move with the barbell. By focusing on specific positions throughout the lift, and how our body responds during, we have the opportunity to fine tune and better our squat. The overhead squat can be a phenomenal diagnostic tool – it shows us where we are weakest in the movement. As we move through these repetitions, which are intended to be at controlled loads, let’s find that weak spot and aim to improve it with due diligence.
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 (today) – 3 Sets @ 55%, 2 Sets @ 60%

3 Complexes @ 55% of current 1RM OHS
2 Complexes @ 60% of current 1RM OHS

Metcon (No Measure)


SNATCH
Week 2 of 4 in our positional snatch progression, adding 3% 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 – 48% of 1-Rep Snatch
Set #2 – 53% of 1-Rep Snatch
Sets #3,4,5 – 58% of 1-Rep Snatch

Back Squat


In our third (of five) weeks with this specific 10-8-6-4-2 progression, we are increasing our loads by another 2%, and 4% from the start.

All sets are to be completed “On the 3:00”:
On the 0:00… 10 Reps @ 69% of Back Squat
On the 3:00… 8 Reps @ 74% of Back Squat
On the 6:00… 6 Reps @ 79% of Back Squat
On the 9:00… 4 Reps @ 84% of Back Squat
On the 12:00… 2 Reps @ 89% of Back Squat

Conditioning

Power Steering (Time)


For Time:
3 Rounds:
50 Air Squats
15/12 Calorie Assault Bike
9 Hang Power Cleans (175/115)

If we are on a rower, complete 18/14 calories per round.
In “Power Steering”, we have a mid-range sprint with a heavy barbell at the finish of each round. Stimulus wise, we are looking for heavy – however – it should be a load that we are very confident we could complete for 9 repetitions unbroken, when fresh. Inside the workout,we may break every round 1-2 times per set, but it is a barbell that is manageable enough so that we can push the air squats and bike. As we can imagine, if it’s too heavy, we will be forced to over pace the squats and bike, which is not our aim today.
On the contrary, we are looking to be aggressive on the squat and bike cycle time. It is clear that the hang power clean is the heart of the workout, but our stimulus today, where we can benefit the most from, is building confidence moving this load when fatigued. The air squats and bike are a chance for us to “get uncomfortable” with a higher level of intensity, creating a unique training environment with the heavy barbell. Would a picture perfect strategy point us in a slightly different approach? Maybe. But as a thought to remind ourselves on – we are indeed in training. And in training, our aim is not just find our best scores per say – there’s multiple facets to learn and improve on.

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