0001098

CrossFit Ecstatic – CrossFit


Notes


Week #3 of “Grunt Work”.

Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week.

Following our squatting, a snatch complex in which we will build upon next week.

Body Armor to finish, incorporating single arm carries, inverted rows, sumo deadlifts, and walking lunges.

Warm-up


ACTIVATION

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
5 Waiter Squats (each side) – http://youtu.be/GWjuBPrUQiI

Into:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Weightlifting

Back Squat (6-3-6-3-6-3)


6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Rest 2:00 between sets.
This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We’ll follow the same pattern, in a three week micro-progression.

Snatch


Snatch Primer – Sotts + Complex
3 Sets, at a light load:
3 Snatch Grip Sotts Presses – http://youtu.be/a-iuHd5iZTU
3 Overhead Squats

Loads are in the very light range – 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex – http://youtu.be/96mq6_bMGnM
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat

Set #1 – 40% of 1RM Snatch
Set #2 – 45%
Sets #3+4+5 – 50%

Snatch Complex
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. The final three being based on feel. Technique over load today.

Body Armor


Optional

Metcon (No Measure)


3 Giant Sets:
50′ Single Arm OH Walk (left) – http://youtu.be/mWwC8N3ZegY
50′ Single Arm OH Walk (right) – http://youtu.be/mWwC8N3ZegY
7 Inverted Pausing Rows (2s) – http://youtu.be/NukTT323jFc
Rest 1:00 between sets.

3 Giant Sets:
9 Sumo Deadlifts – http://youtu.be/UQCMmfcqKL4
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Overhead Walk – Our aim here is to focus on our midline. Commonly we’ll shift to one side in compensation, and here we have the chance to cinch down the rib cage and stay centered, trained under motion. Elbow must be locked out, and shoulders must stay square. Pressing the bicep as close as possible to the ear, let’s start with light loads and only increase as we see fit as we hold that standard.

Pausing Row – On the pausing row, the aim is to elevate our feet on a bench or box. A 2s pause with our chest in contact with the bar.

Sumo Deadlifts – We are free to build over the three sets, but let’s stay on the moderate side here.

Walking Lunge – Athletes choice here on the loading as well. Let’s challenge ourselves, but each distance must be completed broken. Dumbbells are held at the hang position.

0001097

CrossFit Ecstatic – Community WOD


Conditioning


Specific primer for “Tip Toe: 2 Rounds, ramping intensity on the second:

100 Meter Run, 5 TTB, 5 Burpees 100 Meter Run, 3 TTB, 3 Burpees

Aim here on the first iteration is to feel through the transitions. The second, we want to dial in our running pace. What we believe we will open up with. Following, rest 3:00, and begin.

Tip Toe (Time)


For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

21-18-15-12-9-6-3 of toes to bar and burpees, with a 200 meter run before each round.

Looking at the workout as a whole, our first target are the toes to bar.

This is a movement that, when fatigued, can slide away dramatically. From sets, we’re reduced to smaller groups if not singles. War-gaming our efforts around the toes to bar is a wise move as it’s the only place in the workout where we may have to fully stop due to the muscular stamina.

What is also worth mentioning is that the burpee, with it’s explosive tuck after ground contact, taxes the midline. This combination will result in compounding fatigue on the hip flexors and abdominals. This is just as much of a test of midline, as it is conditioning.

A TTB break-up strategy early will help us out late. The separation won’t take place necessarily in the round of 21’s – it wil be the 18’s, 15’s, and 12’s. The rounds we enter fatigued in. On the round of 21, even if we could do 21 unbroken, a 6-5-5-5 repetition scheme as a talking point may be our best move. Controlling our sets to lower counts can help us manage the midline fatigue.

On the following burpees, let’s train the two-foot jump up today. In the Open, we were allowed to step-up our burpees, but for today’s training purposes, we want to go after the midline. Let’s jump up each rep. These are not over a barbell – traditional burpees.

Lastly, the runs. These are the pacers. Knowing that we need to manage a larger amount of toes to bar, these runs are the breaks betweens. By no means a throwaway, but we are not looking to win the runs in the first rounds. Instead, looking at the repetition scheme, it would be in our best interest to try to get faster each round as the TTB/burpee reps go down.
In order to do that, we need to start at a conservative enough pace in rounds 1 and 2.

0001096

CrossFit Ecstatic – CrossFit


Notes


Closing in on the end of Week 2 in “Grunt Work”.

Starting our day with a CompTrain benchmark – “Van Damme”.

Strength work to finish our Friday.
Deadlift – Building in percentages.
Body Armor – Focusing on positioning overhead with the single arm DB walking lunge.

Warm-up


ACTIVATION
2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans 200m Row + 5 Strict Presses + 5 Push Presses 200m Row + 5 Power Snatches + 5 Front Squats

After each round, complete:
3 Walkouts
4 Strict Pull-Ups
5 Russian Baby Makers
6 Kip Swings (on bar or rings)
7 Pausing Glute Bridges

Conditioning


Specific primer for “Van Damme”: Warm through all three barbell movements, completing rounds of: 3 Power Snatches 3 Power Clean and Jerks 3 Thrusters

Controlled at low intensity, to feel through the combinations of the movements. Following, after warming on the rings, 1 primer round:

3 Power Snatches 1-2 Ring Muscle-Ups 3 Power Clean and Jerks 1-2 Ring Muscle-Ups 3 Thrusters 1-2 Ring Muscle-Ups

Experiencing the transitions between each movement has merit here, as we train our bodies and minds to the specific combinations. As we move through this final round, visualize the intensity we will be applying to the 30 snatches. And then the 30 CJ. And lastly the 30 Thrusters.

Following, rest 4:00, and begin.

Van Damme (Time)


For a workout demonstration by CompTrain athlete Cole Sager, click (https://www.youtube.com/watch?v=faZ1G3U_YDo&width=640&height=480)

30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Time Cap – 20:00

On the first two barbell movements, fast singles for the vast majority of athlete’s will be the best way to go. Completing touch and go repetitions are possible, but time gained here can quickly disappear on the rings if we aren’t moving well there. Unless we are very strong on both movement, controlled, smaller sets if not fast singles may be our best plan.
On the third barbell movement, the thruster, we do want to hold larger sets, naturally. And at this point in the workout, we can expect some good shoulder fatigue moving into so. With that in mind, reminding ourselves to use our hips to their full potential as we finish each squat will be the mindset. Using the power from our hips and legs to put the barbell overhead versus requiring a fatiguing “press out” with our shoulders will help push us through these final 30 barbell repetitions, and conserve our shoulders for the final 10 muscle-up repetitions.
On the rings, we have a similar mindset to the barbell – consistency is king. On the barbell, despite the fatigue, athlete’s will be able to continue to move forward for the next repetition, even if they are paced out, slower singles, On the rings however, we run the risk of reaching muscle failure, where missing repetitions can result in dozens of seconds quickly passing by. Recognizing that the workout is shoulder-intensive, it is in our best interest to be on the conservative side on the first two sets of ring muscle-ups. We can always move towards larger sets in the final 10 repetitions, and an extra break on the first two sets may buy us the ability to do exactly that in the end. Consistency is king here.

Weightlifting

Deadlift


On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 72%
Set #2 – 1 Deadlift @ 79%
Set #3 – 3 Deadlifts @ 72%
Set #4 – 1 Deadlift @ 84%
Set #5 – 3 Deadlifts @ 72%
Set #6 – 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week’s effort.

Body Armor

Metcon (No Measure)


3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts
Rest 2:00 between sets.

Athletes are free to build on the weighted movements between rounds.

100′ DB Walking Lunge
Using the Open standards, complete 4×25′. Free to change hands as seen fit. Focus here is not on speed (which was the focus in the Open), but rather on positioning. Ensuring we are maximizing our shoulder position through external rotation, while actively pressing the bicep as close to the ear as possible. Further, check in with the midline. Are we compensating to one side, and is one side more stable than the other? Use this as a diagnostic tool.

30 Weighted AbMat Sit-Ups
Anchor the feet, and hold a dumbbell across the chest. Let’s build towards a challenging load that we can complete the set of 30 with no more than one break.

Romanian Deadlifts
Bringing the bar as close to the ground between reps, without actually touching the ground. It’s in effect a “no touch” stiff-legged deadlift, focusing on the posterior chain. Start at 25% of your estimated 1RM Deadlift, and climb from there as seen fit.

0001094

CrossFit Ecstatic – CrossFit


Notes


Week #3 of “Grunt Work”.

Building upon last week, we’ll be adding loads to our overhead work. We’ll stay on the barbell following, with tempo work on our front squat.

This will lead us into our conditioning for the day, and a classic benchmark of ours – “Heartbreak Kid”.

Warm-up


ACTIVATION

2 Rounds:
300 Meter Row
15 GHD Sit-Ups
15 Pushups
15 Hip Extensions (Supermans)

Directly into…

3 Sets (with an empty barbell):
5 Elbow Rotations (from the back rack)
5 Strict Presses

Directly into…

2 Rounds:
:60s Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
5 Light Strict Presses
:30s Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Light Push Presses

Weightlifting

Push Press (6-6-6-6)


4 Sets of 6 Repetitions
Set #1 – 73%
Set #2 – 75%
Set #3 – 77%
Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Front Squat (Tempo Front Squats )


Tempo Front Squat

6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

Conditioning


Specific primer for “Heartbreak Kid”: 3 Rounds, building in intensity: 25 Double-Unders 5 Front Squats (building in load) 25 Double-Unders 5-7 CTB Pull-Ups

Following, after arriving to workout load…

1 Round, completed at workout intensity: 3 Front Squats 6 CTB Pull-Ups 20 Double-Unders 1 Front Squat

Returning the barbell gives us the chance to feel the clean on round 2. Following, rest 4:00 and begin.

Heartbreak Kid (Time)


3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

For the majority of us, this becomes CTB pull-up workout. The stimulus for the front squat is heavy, but a loading we can complete that first round of 10 repetitions unbroken, if we had to. Strategy wise, we can allow ourselves a single break on the front squats per round. If we require 2 or more breaks per every set of 10, we are a bit too heavy for the day, and will want to reduce the weight to fall within the single break parameter. We actually want this to be a C2B workout.

There has been, in many years of the Open, a workout demands higher volume C2B pull-ups. And it puts athletes to a point where they must grind through the repetitions, in smaller sets. We actually want to capture that today. There are days where we want to choose a repetition scheme that allows us to move past the movement just before the point where we need the break. And then there are days where we want to grind through, repetition by repetition.

Managing these repetitions will be crucial in finding our best time. Just because we can do 20 straight repetitions does not mean that we should – view this as 60 CTB for time. We need to avoid the slow singles that inherently occur when we push too aggressively early with our sets. View how you break up the third round given the fatigue. Mirroring that break up strategy in your first round is a good start when thinking through our best approach for today’s workout.
With that said, modifying this workout to match that stimulus, but not over-reaching, is very important. If we have 15+ unbroken C2B Pull-Ups, let’s complete this workout as Rx. If we have 10-14 unbroken C2B Pull-ups, let’s complete this workout with 15 repetitions. If we have less than 10 unbroken C2B Pull-Ups, let’s complete this workout with 10 repetitions per round.

The last portion to look towards is the double-unders. Staying composed here is the focus. It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips. It is good to expect adversity here on the rope after coming off a large set of pull-ups… our forearms and grip will be fatigued. Hence why the brief composure pause can allow us to move in fluidly into our first set of repetitions.

0001093

CrossFit Ecstatic – CrossFit


Notes


Week #2 of Grunt Work.

As mentioned last week, Tuesday’s will commonly start with a skill-based focus. Using our max-effort strict handstand pushup test last week as a baseline, we’ll train percentages today across 10 submaximal sets.

Conditioning comes next, in the form of 5 x 3:00 on / 1:00 off intervals.
Row recovery to finish our Tuesday.

Warm-up


ACTIVATION
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+2 – 1:40s Light Bike
Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 5+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans

2 Rounds:
:60s Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
:30s Wrist Stretches on Box – http://youtu.be/vyYr6TXA018

Gymnastics

Metcon (Time)


Strict Handstand Push-Ups

Using last week’s measure on our current max set, complete:

10 Sets:
30% of Max Strict Handstand Pushups

Each set must be unbroken, and athletes are to rest as needed between. With the piece being “for time”, we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 for time.

Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.
– Dumbbell Strict Presses
– Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

After choosing our movement, complete a full max effort set if we have not. If we are testing today, complete 7 sets of the 30%. If we tested last week, let’s take 30% of that and complete the full 10 today.

Conditioning


Specific primer for “Bad Blood” 1 Round, at low intensity: :30s – Burpee Box Jumps :30s – Bike :30s – Power Cleans :30s – Bike

Followed by 2 rounds, steadily building intensity on the second iteration: 5 Burpee Box Jumps 3 Power Cleans 7/5 Calorie Bike Rest as needed between.

Following our final round, rest 4:00, and begin.

Bad Blood (5 Rounds for reps)


5 Rounds:
1:00 – Max Burpee Box Jumps (24″/20″)
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest

Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.

Stimulus wise, we are looking to be in the range of 8-15+ reps each round. This won’t be a very high scoring workout, in comparison to workouts with lighter loads. We want to move closer to the grind today, where we need to work hard for each repetition.

On the burpee box jumps, we are allowed to step-up the burpee, but we are looking for a two-foot jump onto the box. Slow is smooth, smooth is fast. Be methodical here as it’s the start of our round. Stop our movement at the :55 to use our next full minute on the cleans.

On the power cleans, we are looking for a load we could cycle for 15+ repetitions unbroken. Here, fast singles is a great strategy for many, unless we are very strong on the barbell. With the goal across the five rounds being consistency, let’s use the clock to pace our efforts.

On the final bike, the sliding scale of accumulation applies here. Towards the end of each minute, aim to bring it to a hard charging finish. Let’s start at “65 miles per hour” and try to increase a bit more every :15s, finishing with a hard charge to the finish in the final interval.

Recovery

Metcon (No Measure)


Row Recovery

Focusing on finding paces today, building awareness of speeds. We’ll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.

2,400 Meter Row
Meters 0-200 – 2K Pace + 15 Seconds
Meters 201-400 – 2K Pace + 10 Seconds
Meters 401-600 – 2K Pace + 5 Seconds

Not for score, and rather for recovery and pacing practice.

Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:
Meters 0-200 – 2:00 / 500m pace
Meters 201-400 – 1:55 / 500m pace
Meters 401-600 – 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.

0001092

CrossFit Ecstatic – CrossFit


Notes


Week #2 of “Grunt Work”.

Building off last week’s lifting, focused on strength development today.

Following our back squats(2% increase to all sets), we’ll repeat out snatch work from last Monday, for iteration 2 of 2. Week 3 and 4 will have another set. This allows us to build upon the loads of the previous week, knowing how the specific complex/movement feels.

Body Armor to finish.

Warm-up


ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
5 Waiter Squats (each side) – http://youtu.be/GWjuBPrUQiI

Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Weightlifting

Back Squat (6-3-6-3-6-3)


6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets.

As we start our cycle, one of main efforts will be to refine a base to work with – largely in part, through routine strength work. In the three waves we have today, we’ll be completing sets of three sets of six reps at 65%. After each set, we’ll lift triples at 70%, 75%, and 80% respectively.

Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.

We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure

Power Snatch


On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%

On the first four sets of the ten, we have a complex involving two power snatches.
On the first, we are halting at the knee for a full 2 second pause. Following, move directly in to finish the lift. Naturally, this will require us to restart momentum on the bar from this pause, demanding our positioning on the bar. As we pause at the knee, it is our aim to check in with some key points of performance:
1) Rigid midline. Everything is locked down. The more engaged we are here, the less “flex” will take place upon the following extension, which is a loss of power.
2) Vertical shins. We are looking to drive our knees back and out of the way on the drive off the floor, so that our shin bones are vertical at this pause. This engages our hamstrings and posterior chain, which is our main power source for the following extension.
3) Shoulders over the bar, with a proud chest. “Spread the chest”. Commonly, we’ll round forward into an internally rotated shoulder position, which will result in a loss of connection to the bar. Spread the chest as we stay over the bar.

The second power snatch in the first four sets does not involve a pause. Let’s drop the bar from overhead and reset for the lift(as opposed to “touch and go”, and aim to move directly into it as well, confirming the positioning found in the first lift. On the following singles starting on sets five and beyond, we will be building steadily to three singles at 82%.

Body Armor

Metcon (No Measure)


3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
4-8 Strict Toes to Bar
16 Barbell Good Mornings
4-8 Strict Toes to Bar

We completed 16 KB Reverse Lunges in our Body Armor sets last week. Starting with this movement, let’s aim to increase our load slightly.

KB Reverse Lunges
Two kettlebells, held in the front rack position. Much like a front squat, let’s drive the elbows forward and up to create a shelf for the bells to rest on. Let’s create a “Front Rack” here as well, versus setting them farther back on our shoulders or stacking them directly on top. Let’s make ourselves work here, and constantly work for a better position.

By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.

Strict Toes to Bar
A challenging movement that will undoubedly strengthen our toes to bar, much like how strict pull-ups transfer to assist our kipping pull-ups. If we are not yet able to reach the bar, let’s simply paint an imaginary target and aim to reach it each rep. The next time we see this movement, our aim will go go 2 inches higher. And 2 more inches after that. That way, we are steadily climbing to the full range of motion.
As a visual for a strict TTB modification (laying leg raise), click HERE).

Barbell Good Mornings
Looking for a light load here, where each set is completed unbroken with excellent technique.

0001091

CrossFit Ecstatic – Community WOD


Conditioning


Specific primer for “Me Three:
2 Rounds, resting as needed between. 75% pace on the first round, and 90%+ on the second, fully grasping the feel of the transitions between movements.

7 Pull-Ups, 7 OHS
5 BJO, 5 Thrusters
3 BJO, 3 Front Squats
1 Burpee BJO, 1 Cluster

Longer rounds, allowing us to be able to refine our breathing and pacing during the movements. Following, rest 4:00, and begin.

Me Three (Team Version) (Time)


In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)

A chipper involving 5 couplets, always transitioning from gymnastic to barbell. And each time, we’ll add a little bit of weight to the barbell.

Stimulus wise, we are looking for:
Overhead Squats – All teammates could cycle for 30+ repetitions unbroken, when fresh. Light and fast.
Thrusters – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.
Front Squats – All teammates could cycle for 21+ repetitions unbroken, when fresh. Moderate.
Clusters – All teammates could cycle for 5+ repetitions unbroken, when fresh. Moderate load, where we may turn to fast singles.

One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete.

If we have a team of 2 today, let’s complete the following scheme:
In Teams of 3, 30:00 Time Cap:
65 Pull-Ups
65 Overhead Squats (75/55)
50 Box Jump Overs (24″/20″)
50 Thrusters (95/65)
35 Toes to Bar
35 Front Squats (115/80)
20 Burpee Box Jump Overs (24″/20″)
20 Clusters (135/95)

Me Three (Individual Version) (Time)


For Time:
50 Pull-Ups
45 Overhead Squats (75/55)
40 Box Jump Overs (24″/20″)
35 Thrusters (95/65)
30 Toes to Bar
25 Front Squats (115/80)
20 Burpee Box Jump Overs (24″/20″)
15 Clusters (135/95)

A great chance today to refine our movement stamina. This will absolutely become metabolic, naturally, but the bigger test is our management of these repetitions. Difficult to pace, and requires more thought than simply breaking when we have to.

Stimulus wise, we are looking for the following:
OHS – Light and fast. 30+ reps unbroken when fresh.
Thrusters – Moderate. 21+ reps unbroken when fresh.
Front Squats – Also moderate. 21 reps unbroken when fresh.
Clusters – Moderate, with somewhere around 7+ being unbroken. This may be steady singles despite the ability to move for reps.

As we enter the workout, visualize a 2 mile run. And how we would leave the door with a sense of composure. Sometimes we’ll find ourselves in the opposite boat, getting our heart rate to 170 in the first minute. With our ramp up coming in the middle of the workout, as it would as we start the second mile of a 2 mile run, we are preparing for a strong push towards the end. The final two movements is a place where many seconds can be gained, or lost. By backing into these final 35 reps with gas in the tank, we can push here to finish with what we know best – grunt work.

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CrossFit Ecstatic – CrossFit


Notes


Day 4 – “Grunt Work”.

1. Deadlift. Building to a moderately heavy single at the end of three waves of ascending weights. Following, a single set of 10 reps.

2. Body Armor. Building strength and resilience through accessory movements.

3. Conditioning. All legs and lungs today in “Tri Sprints”.

Warm-up


ACTIVATION

At a very low intensity, two rounds:
:45s Row
:45s Assault Bike
:45s x 10m Shuttles

After each round, complete:
3 Walkouts
5 Russian Baby Makers
7 Pausing Glute Bridges – http://youtu.be/M7PynZBxSR0

Following, complete 2 rounds:
7 Suitcase Deadlifts (each side) – http://youtu.be/PCb54_AYNNE
10-15 Hollow Rocks
5 Barbell Good Mornings (empty BB)
5 Stiff-Legged Deadlifts (empty BB)

Weightlifting

Deadlift


On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 – 10 Reps @ 65%

Body Armor

Metcon (No Measure)


3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
Rest 2:00 between sets.

Athletes are free to build on the weighted movements between rounds.

Romanian Deadlifts
With a slight bend in our knees throughout, our focus is to bring the bar as close to the ground as we can by hinging forward at the waist, without actually touching the ground. The Romanian Deadlift removes the elastic touch off the ground, forcing us to control the negative each repetition. Weights are on the lighter side with this movement. A good starting place on our first set can be around 35% of our estimated 1RM Deadlift.

Front Rack Kettlebell Carry
Let’s challenge ourselves here with the loading, but each distance is intended to be completed unbroken… with sound positioning. Here we have the chance to refine our midline mechanics. Under load and movement tends to change things for us. Focus on the midline and maintaining the best positioning we can possible fight for, so that we can take that back to the barbell for usable, translatable training. This is “grunt work”, but we never do grunt work without a purpose.

Conditioning


Specific primer for “Tri Sprints”:
At a very light intensity (walk-through pace):

15/12 Calorie Row
10/7 Calorie Bike
5 Shuttle Sprints

After recovering (which should be short as it’s fully a walk-through round at low-intensity), lets move at 80-85% of the pace we plan to in our workout. Round 2:

10/7 Calorie Row
9/5 Calorie Bike
5 Shuttle Sprints

Rest 1:00-2:00, followed by a third and final primer round, now aiming for our target pace for each movement:
10/7 Calorie Row
9/5 Calorie Bike
5 Shuttle Sprints

Following, rest 4:00, and begin.

Tri-Sprints (3 Rounds for time)


3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.

Task-based intervals today, with a fixed rest between rounds. For scoring, let’s record all three times of completion, and the system will compute the sum total work time for us. This is better for us than tracking purely the number on the clock upon finishing, as it places in the system the specific round times.

Pacing wise, we naturally can lean into these intervals with intensity. What is highly beneficial is to move in with a rough goal in mind on where to be on the row and bike. Moving in with the intention “to go hard”, often ends with a slowing when we need to. If if we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically (as the old axom goes, “no plan survives contact”), having a plan is a beacon we can track towards.
Rowing
500m Split… Calories/Hour
1:20 … 2650
1:30 … 1952
1:40 … 1505
1:50 … 1205
2:00 … 997

The above list is purely give us a perspective on the translation between rowing for meters, versus calories. For this workout, we want to be in the general area of about 1-5s faster than out 2K race pace. As an example, an athlete rows a 7:00 2K effort (1:45 per 500m), a good starting point is to aim for a 1500 cal/hour row. This is an aggressive pace, but an absolutely manageable one that allows us to come off the row and move towards the bike quickly. The bike can constitute about ~40% of our effort in each round, worth slightly more than the row and run given the effort it takes to accumulate a calorie (versus the row).

Assault Bike
RPM Watts
60 288
61 302
62 316
63 331
64 345
65 359
66 376
67 392
68 409
69 425
70 442
71 461
72 480
73 498
74 517
75 536

Without moving into too much detail on the above numbers, as it is a lot to look at, there’s a trend I wanted to write to you on that is seen in these numbers.

The difference between RPM’s 60 and 61, wattage wise, is 14.
Looking deeper on the list, the difference between RPM’s 74 and 75 is 19.

Although a small looking difference on paper, it speaks to how the the single increase of a revolution per minute can be a large difference maker over time. Let’s capture that today in our workout, aiming for a slightly more aggressive pace on the bike than we normally would. Let’s train ourselves to operate at a slightly faster pace than we’re comfortable pushing in intervals.

Purely as a broad brushstoke on where to start, highly fit and strong males on the bike are looking to be in the 70-75+ RPM range. Highly fit and strong females on the bike are looking to be in the 60-65%+ RPM range.

Strategy


Shuttle Sprints
Lastly, our shuttle sprints are separated by two cones or markers. Athletes do not need to touch the ground with their hands beyond the “line”, but a foot does. Focus on our acceleration and turnaround time between shuttles. It’s less about the absolute speed in the middle of the 10m, and moreso on the turnaround where we lose seconds.

Small thing as well, so that we don’t get dizzy: Turn towards the same wall each time. So that, the first length we turn left. Second length, we turn right. If we turn in the same direction (such as always right), we will get dizzy. Just like box jump overs. We’ll be metabolic enough at the finish of these – let’s not add any extra nausea!

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