07.10.18

CrossFit Ecstatic – CrossFit


Notes


A single piece today to bring our full effort towards – the classical CrossFit.com benchmark, “Helen”.
Purposely keeping volume on the lower side so that we can give our best to “Helen”, with a skill based finisher as practice to close.

Warm-up


ACTIVATION

400 Meter Row, 10 Spiderman and Reach, each leg
300 Meter Row, 8 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be&width=640&height=480)
200 Meter Row, 6 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
In each row, gradually build from a slow pace to a medium pace.
100 Meter Row. 4 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480) + 4 Strict Pull-Ups

2 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Rest 1:00 between rounds.

Not for time, but to awaken these movement patterns. Gradually build in speed on the runs and focus on smooth transitions to and from the kettlebell and pull-up bar.

Conditioning

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
If unable to run today, complete one of the following:

500/400 Meter Row
28/20 Calorie Assaut Bike

Tips


The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.
If we do not have the ability to run today, complete a 500 meter row per round.

Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.
On these swings we also need to keep to focus points in mind:
1) Long arms in the bottom
2) Breathe

When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.

Tips


Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.

On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.

After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.

Metcon (No Measure)


BAR MUSCLE-UP TECHNIQUE

Practice.

Given the fatigue of “Helen” (as we want our full effort there), we fully recognize that a following metabolic effort would not fair well. We simply wouldn’t move our best. Here, we are looking to train our movement, under low intensity. To start, we have (4) drills listed for athlete’s to choose one, or multiple, to practice today for up to 10:00 of focused, low-intensity technique work. Following, we’ll confirm such movement with a light metabolic inject from a bike or rower (athlete’s choice).
https://www.youtube.com/watch?v=7Eblaee0D3E&width=640&height=480

Part A – 10:00 Practice
Choose one, or multiple, of the following drills based on where we currently are in the movement:
https://www.youtube.com/watch?v=3Eb9BkYMYZ4&width=640&height=480

Bar MU Drill #1 – Jump to Hollow (https://www.youtube.com/watch?v=kw48QqYzEJA&width=640&height=480)

Bar MU Drill #2 – Box Swing (https://www.youtube.com/watch?v=bfBf5eClJNE&width=640&height=480)

Bar MU Drill #3 – Jump to Bar MU (https://www.youtube.com/watch?v=nczzj7SM080&width=640&height=480)

Part B – 5 Rounds:
1:30 Recovery Bike or Row
“X” Bar Muscle-Ups (or technique work)

A strong place to be here is to complete ~25-30% of your estimated best set of bar muscle-ups, if we are indeed practicing the full movement here. Otherwise, choosing a drill from above and now practicing such movement under light metabolic duress can be a sound way to challenge ourselves. In all situations, practice is our theme here, versus training capacity. Let’s move our best here.

07.09.18

CrossFit Ecstatic – CrossFit


Notes


A strength and stamina oriented Monday. Lots of Grunt Work today.
Opening the week with our next CompTrain benchmark (only a few more to introduce) – “Everest”.
Demonstrated by Brooke Wells, the video can be watched https://www.youtube.com/watch?v=F08jr6g5WWM&width=640&height=480. Stimulus notes below, with a focus on finding the appropriate loading for the day.

Following, two Body Armor pieces in the form of “giant” sets.
There will be no barbell in tomorrow’s training – let’s get after it today.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy”

2 Sets:
5 Wall Squats (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
7 Empty Barbell Good Mornings
9 Empty Barbell Back Squats
12 Empty Barbell Stiff Legged Deadlifts

Steadily build to our back squat working load for the day, as we warm our overhead gymnastic pressing for the handstand pushups between sets.

Conditioning

Everest (Time)


https://www.youtube.com/watch?v=F08jr6g5WWM&width=640&height=480

For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
Time Cap – 15:00

Today’s stimulus is a heavy back squat load, but one that we could complete 10+ repetitions with unbroken. Heavy and challenging, but one that we can cycle through today’s workout safely and with sound technique. Strategy wise, we may very well break up the repetitions for example into 6-5-5-5 in the first round, however, if we had to, we could again complete 10+ repetitions with. We are not looking to be above 80% of our 1RM in this workout.

We have three weights to choose from – the loading introduced in the benchmark online (very challenging 315/225), along with two suggestions for modification. In all honesty, I would like to see the vast, vast majority of the team today modify to a more manageable loading today. Today is not the day to push our technique, with the larger picture in mind.

“Rx” Loading – 315/225
Modification #1 Loading – 275/185
Modification #2 Loading – 225/155

These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best.

Body Armor


BODY ARMOR – A

4 “Giant” Sets:
8 Unbroken Barbell Bench Press Repetitions
8 Unbroken Hang Power Cleans
Rest 2:00 between sets.

Over the course of the four rounds, we are looking to build to a moderate/heavy at each movement. The word “unbroken” is purposely written in the description to ensure that we using manageable loads today, where each set is completed unbroken. Purely for the sake of aiming for the finishing point, we are looking to finish somewhere around 65-75% on both movement.

Two separate bars, and we are looking to transition immediately into the hang power cleans after the bench press with minimal time between. As indicated above, rest 2:00 between sets

Bench Press

Hang Power Clean

Body Armor

Metcon (No Measure)


BODY ARMOR – B

3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
21 Slow Hip Extensions
Rest ~2:00 between sets.

Accessory work to finish our day. On the alternating dumbbell strict presses, we have two dumbbells held in the front rack position, pressing unilaterally, and alternating left and right, each rep. This is a total of 12 repetitions, or six per side. On the weighted abmat sit-ups, athlete’s choice on the loading held across the chest, but each set must be unbroken (not so heavy that we need to break it up). On the dumbbell floor presses, same goal – a load moderate enough that we can undoubtedly complete unbroken each time.

Lastly, on the hip extensions, we are looking to take momentum out of the movement – complete these slowly and controlled. Rest as needed between sets, but aim to keep it to 2:00 or less. Free to build on all weighted movements, with the intentions again being “unbroken” throughout the entire piece. Technique is always far more important than loading, especially in accessory or Body Armor work.

07.07.18

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

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

Mobility


(10:00-12:00)
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Rehearsal


1 Round
With lighter weight:
5 Pull-ups
100 Meter Run
5 Thrusters

Build to workout weight

1 Round
5 Pull-ups
100 Meter Run
5 Thrusters

Conditioning

Daniel (Time)


For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. If unable to run, complete one of the following:

For 400 Meter Runs:
500/400 Meter Row
28/20 Calorie Assault Bike

For 800 Meter Runs:
1000/800 Meter Row
56/40 Calorie Assault Bike

Wod Scales


For Pull-ups:
Movement Substitutions
Reduce Reps to 35
Ring Rows
Jumping Pull-ups
Banded Pull-ups

07.06.18

CrossFit Ecstatic – CrossFit


Notes


A strength heavy start to our Friday.
Spending time on the box squat along with two accessory pieces.
An option team or individual based conditioning to start our weekend.

Warm-up


ACTIVATION

2 Rounds:
2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
:20s second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
:40s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

10 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Complete with a minor break between repetitions to preserve quality.

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Box Squat


Set box height at parallel
7 Sets of 2
Squat to a box height slightly below parallel.

Resting as needed between sets, the aim here today is to build to a moderately heavy, well executed set of two repetitions. Speed to the standing position takes precedence over loading here. Rest as needed between sets, but aim to keep it below 2:00.

Metcon (No Measure)


FRONT RACK REVERSE LUNGES

3 “Giant Sets”:
12 Front Rack Reverse Lunges (6/side)
12-15 Heavy Russian Kettlebell Swings
Move directly into the swings after racking the barbell, and rest 2:00 between sets.

Athlete’s choice on loading for both movements. On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. Arms stay long and loose through the movement – let the hips do the work.

Score will not be for tracking – go entirely by feel.

Conditioning

Parks and Wreck (Team Version) (AMRAP – Rounds and Reps)


n Teams of 2, AMRAP 20:
50/35 Calorie Assault Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Assault Bike
200 Meter Wreckbag Run (70/50)

Post rounds plus repetitions to the tracker below.
The 200 meter Wreckbag run counts as a single repetition. In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option. Both partners run together, and pass the weight (bag or kettlebell) back and forth as they see fit.

Parks and Wreck (Individual Version) (Time)


For Time:
27-21-15-9
Assault Bike Calories
Kettlebell Swings (70/53)
200 Meter Wreckbag Run after each round (70/50)

In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option.

Body Armor


if time permits or if you wanna stay after class and do..

Metcon (No Measure)


21-18-15-12:
Weighted AbMat Sit-Ups
Romanian Deadlifts (https://www.youtube.com/watch?v=mZgPVWVnLY4&width=640&height=480)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

07.05.18

CrossFit Ecstatic – CrossFit


Warm-up


1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats

Mobility


3 mins:
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Overhead Squat


Coming from the rack, athletes will have 15 minutes to build to a heavy triple overhead squat. Athletes can avoid bringing the bar down to the back rack after finishing the lifts. With their partners, cleaning the weight back up from the floor will be the recommended option.

Conditioning

Rehearsal


5 mins:
1 Round
1 Power Snatch
2 Overhead Squats
3 Calorie Row

Dilly Dilly (AMRAP – Rounds and Reps)


AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.
The numbers are small on the barbell, but the weight is meant to be moderately challenging. The power snatches can be taken as singles. Following that second single repetitions, athletes can aim to leave the bar overhead and hold on for all four overhead squats. It is more beneficial to take the extra time before the second power snatch to ensure those are completed without dropping, which would lead to extra power snatches. From there, the speed of the workout is determined by how quickly athletes can move on the rower and still maintain their two singles and four unbroken overhead squats.

07.04.18 – Happy Fourth of July!!

CrossFit Ecstatic – CrossFit


Warm-up


200 Meter Run

followed by…

:30 Seconds
Active Spidermans
Front Rack Stretch
Slow Stiff Legged Deadlifts

Active Samson
Wrist Stretch
Slow Front Squats

Push-up to Down Dog
Chest Stretch
Slow Push Press

Rehearsal


Movement Prep for Rope Climbs:
Hips to Hands
Better pulls lead to less pulls. The best pulls make the most of athlete’s legs and length. We can think about brining the hips to the hands in both the locking and the standing portions of the movement. The higher the hips and feet get when locking, the less pulls are necessary to reach the top. Just as important, the hips should against move towards the hands as athletes stand with the legs. Only when athletes stand fully with the legs should they move their hands up the rope, then the process repeats itself.
3 Foot Locks
2 Foot Lock + Stand + Reach
1 Rope Climb

Movement Prep for Clean & Jerks:
3 High Hang Power Cleans
3 Strict Press

3 Hang Power Cleans
3 Push Press

3 Power Cleans
3 Push Jerks

3 Clean and Jerks

Build to workout weight

Wod rehearsal:
1 Round
3 Clean and Jerks
100 Meter Run
1 Rope Climb
3 Burpees

Conditioning

Glen (Time)


For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Honoring a local hero on this 4th of July. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be “Grace” weight, or something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2000/1600 Meter Row
100/70 Calorie Assault Bike

Wod Scales


Rope Climb
Movement Substitutions:
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

07.03.18

CrossFit Ecstatic – CrossFit


Notes


Strict handstand pushups to start our training, followed by a squat and lunge intensive day.
Starting the weightlifting with our first micro-progression of stamina back squats.
Conditioning to finish, involving reverse dumbbell lunges.

Warm-up


ACTIVATION

3:00 Row
First :40s of each minute, slow and easy.
Final :20s of each minute, ramp up the pace a bit.

3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches
B) Glute Bridges
C) Alternating Spiderman + Reach
D) Banded Good Mornings (https://www.youtube.com/watch?v=7S-WOwmPY8E&width=640&height=480)

Snatch Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Gymnastics Conditioning

Metcon (No Measure)


Strict HSPU

3 Rounds:
40% of Max Set
35% of Max Set
30% of Max Set
Rest 1:30 between rounds.

Not for time or tracked score, but the intention is to complete 40% of our best set, 35%, and finally 30%, all with as little rest as needed between. We *must* come down from the wall after completing a set, and, each set must be completed unbroken. As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 8-7-6. The athlete would first complete his or her 8 reps, kick down, and rest just enough so that they could complete 7 more reps unbroken. Kick down, and finally do the same for the 6 reps. That would complete a single “round”, where we are resting 1:30 between.

Over the course of the weeks, we will be adding to these percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Stamina Squat

Back Squat


On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

All repetitions taken from the rack.

Conditioning

Liquid Laugh (AMRAP – Reps)


5 Rounds:
1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)
1:00 – 50 Double-Unders
1:00 – Max Assault Bike Calories
1:00 – Rest

Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second minute are not scored. We have 1:00 in each round to complete the repetitions to be “Rx”.

On the dumbbell lunges, this is completed with two weights, one for each hand. Dumbbells are held in the front rack position, in which athletes are allowed to release hands from weights if desired (Open standards). On these repetitions, we are looking to step backwards to initiate the lunge. Followed by a “pull” by the lead leg to stand ourselves forward. This reverse lunge uses the same muscle groups utilized in an actual walking lunge, making the reverse lunge a good translation for today.

07.02.18

CrossFit Ecstatic – CrossFit


Notes


Two parts today:
1. Opening the day with our newest benchmark – “Van Damme”.
2. Odd-Object Body Armor

Combining classical CrossFit benchmarks together, this workout tests both barbell and gymnastic capacity.
Odd-object body armor to finish our Monday, with a squat intensive Tuesday to follow tomorrow.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
12 Calorie Row or Bike + 5 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
9 Calorie Row or Bike + 5 Good Mornings + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB)

2 Rounds:
5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull-Ups
5 Empty Bar Power Snatches
5 Empty Bar Power Clean and Jerks
5 Empty Bar Thrusters

Into 5:00 of specific warm prep for either ring or pull-up bar work. Progressively warm shoulders through more challenging ranges of motion, based on if we are completing ring muscle-ups or CTB pull-ups.

Conditioning

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.
Introducing “Van Damme”, our newest CompTrain benchmark.

Looking at the workout as a whole, managing our shoulder fatigue will be critical. Every repetition inside of this workout involves our shoulders in some capacity, with five out of six movements being a “pull”. So pacing our efforts with the full workout in mind will be a must to find our best time.

**To modify the ring muscle-ups, options can be to reduce the volume (5 per round, or 15 total), or to change to 2-1 CTB Pull-Ups per round. In other words, that would be 20 CTB Pull-Ups after each barbell set.

Body Armor

Metcon (No Measure)


Not for Time, 3 Rounds:
100 Meter Double Kettlebell Front Rack Carry (https://www.youtube.com/watch?v=ri4SbXs_E9Q&width=640&height=480)
100 Meter Double Kettlebell Farmers Walk
200 Meter Sled Drag*

Round 1 Drag – Light
Round 2 Drag – Moderate
Round 3 Drag – Heavy
In all three drags, we are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance. The final weight is “heavy” and challenging, but not to the point where we need to break every 50 meters. A slow steady walk through the duration is the intention.

On the kettlebells, athlete’s choice on loading, but, maintaining the same intention as the sled – challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.

06.30.18

CrossFit Ecstatic – Community WOD


Notes


Large focus on a single conditioning piece today – and a classical CrossFit.com benchmark. “Kelly”.
Body Armor to close, coupling dumbbell bench press repetitions with midline work.

Warm-up


ACTIVATION

100m Slow Jog + :30s Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
100m Slow Jog + :30s Cossack Squat (https://www.youtube.com/watch?v=Bvodm1BivOo&width=640&height=480)
100m Slow Jog + :30s Glute Bridges (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)
100m Slow Jog + :30s Box Step-Up, Step-Downs, into a couple of jump up, step down reps.

2-3 Rounds, gradually building in intensity:
100m Run + 5 Box Jumps + 7 Wallballs
Rest ~1:00 between rounds.

Conditioning

Kelly (Time)


5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Strategy


A training opportunity on pacing.
In “Kelly”, it is very easy to come out too aggressively on the first round. Most athletes heading to the Games can complete 30 wallball shots unbroken, but this naturally is not the best choice for most athletes. We are aiming for “threshold” training today, that is, the fastest pace we can hold without slowing down a single second between rounds.

To pinpoint that, to the second, is highly unlikely. That is shooting for perfection, and we all know well that there is no perfect. But when we strive for perfection, we can find our best. Consistent rounds is the goal today. After each round, try to make a mental note of what time you’re finishing the rounds at. We can do the math afterwards to study how we did with our pacing effort, and what we would change.

On the running, strive to maintain what we believe would be a touch slower than our “two mile race pace”. If we were to race a 2-mile run, visualize how that pace looks and feels, and slow it down just a bit further from there. This is not an easy pace to hold, but sustainable. What’s more important than being 5 seconds faster on the run is an immediate transition to the box jumps.

Striving for the jump up to the box today, but step-ups are allowed. Using this as a training workout, a jump-up will yield a better training stimulus for us. In training, if we train to jump… we’ll be ready for whatever is thrown our way in Madison. Last year as we recall, step-ups were allowed. Let’s train the more challenging of the two today.

On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.

Body Armor

Metcon (No Measure)


BODY ARMOR

Not for Time:
27-21-15-9:
Dumbbell Bench Press (50’s/35’s)
GHD Sit-Ups/Weighted Abmat Sit-Ups (20/14# Wallball)

Not for time, but for quality effort.
On the dumbbell bench press repetitions, these are completed with one dumbbell in each hand. Stimulus wise, we are looking for a loading that allows us to complete that first 27 repetitions with at most one break. It should not be so heavy that we need to break multiple times.

06.29.18

CrossFit Ecstatic – CrossFit


Notes


Gathering two data points today – building to heavy singles on both the overhead squat and split jerk.
This will provide us with some baseline numbers for the training year ahead – not just inside “Grunt Work”.

Following, which we have dedicated 30:00 towards, a single conditioning piece to close out our Friday. A repeat from last December, “Over and Out”, combining snatches, overhead squats, and burpees over the bar.

Warm-up


ACTIVATION

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Hang Snatch High Pulls

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
5 Hang Power Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength

Overhead Squat


Take 15:00 to build to a Heavy Overhead Squat

All repetitions taken from the rack. Thinking back to our focus points from this past Tuesday, where our aim was to dial in our external rotation, we are now building to a heavy single for the day.

Be patient with these repetitions – it is not our leg strength that would cause a missed rep, but rather a positional fault resulting in a loss of stability. Move entirely by feel today, establishing a heavy single, but never forcing anything.

Split Jerk


Take 15:00 to build to a Heavy Split Jerk

Part two of our day’s baseline testing. Much like our overhead squat, all repetitions are taken from the rack, and we are looking to establish a heavy but not a technique-compromised max effort.

Just for clarification, these repetitions are jerked from the front rack position.

Conditioning

Over and Out (Time)


For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

*we are looking for a barbell that we are confident we can squat snatch for 10+ repetitions, unbroken, when completely rested. We are looking for a moderate loading that allows us to always find that next repetition, if we could just get our hands on the bar. This specific weight, which is designed *not* to be heavy, is what will create the unique stimulus we are looking for today.

We have three barbell sets (power snatch, overhead squat, squat snatch), with two sets of burpees. In today’s workout, let’s make our push on the barbell, and recover on the burpees with methodical movement. We know from experience that dropping the barbell causes a stoppage in progress – so we naturally want to minimize those, but of course with the bigger picture in mind (we don’t want to “blow up” here). On the burpees, we can slow our pace just a touch, which will continue to push us forward in the workout, but all the while recovering for our next set of repetitions back on the bar. Let’s visualize putting 70% of our effort onto the barbell repetitions, and 30% into the burpees.

Strategy


On the first set of power snatches, we can push here, as long as we have *sound technique* on the bar. If we find ourselves pressing the weight out, or drifting to our toes, break the set. What we want to avoid in this first set is wasting energy. Recognizing that overhead squats and squat snatches are to follow, the last thing we want to do here is sacrifice our efficiency for speed. In all reality, a couple of quick breaks on this set can amount to a single additional break on the OHS, or even, on the squat snatches if we find ourselves overly fatigued there.

On the barbell-facing burpees, slow is smooth, smooth is fast. Minimizing any extra steps is our primary focus point here, along with the chance to control and regulate our breathing. It is again our aim to move into the following set of barbell repetitions prepared, and we can do so by controlling a methodical rhythm to this repetitions. In the final 2-3 repetitions, slow your pace even a touch more to ensure a quick and smooth transition to the OHS bar.

On the overhead squats, it is good to push for a large sets, if not unbroken here. Recognizing that we have burpees to follow, we can use those repetitions as another recovery for the final barbell round. This is written however with the same theme we are applying to the power snatches – only if we have *sound technique*. If we are wrestling the bar and loosing positioning due to fatigue, we are sapping energy for the most challenging barbell set of the workout, the final squat snatches. Conserve our capacity for that set by moving efficiently first – whether that means unbroken, or sets.

Strategy


We have the barbell-facing burpees to follow, we can use the same strategy as the first set. Immediately get moving, and settle into our methodical, breathing pace. On the final 2-3 repetitions, slow our pace just a touch more to allow for the fluid transition back to the bar. Here, we have our final squat snatches.

Individual capacity will dictate how we approach this set, but it is good to recognize that it’s not the first handful of repetitions that make the difference, but rather the final ten. This is where it can separate significantly for athletes. Yes, it is the end of the workout, but it is also the most challenging part of the piece. We want consistency across these final 20 repetitions, within reason. In other words, war-game this breakup strategy so that our second ten are just as fast, if not faster than our first ten.

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