06.28.18

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:

:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

Faster Row
Faster Bike
Push-up to Down Dog

Conditioning

Caitlin (Time)


For Time:
2000 Meter Row
90 Calorie Assault Bike
1 Mile Run

Today we honor the life of a dear friend of the CFNE community, Caitlin Clavette, with a memorial workout in her name. Caitlin tragically lost her life in an automobile accident on February 12, 2016.

As written, the meters and calories are the same for men and women. If these numbers are large for some athletes, work with them to find distances that allow them to complete this workout in 35 minutes or less. If unable to run, the following workouts are options:

Option A:

2000 Meter Row
90 Calorie Assault Bike
1000 Meter Row
60 Calorie Schwinn Bike

Option B:

2000 Meter Row
90 Calorie Assault Bike
2000 Meter Row

Strategy


We can imagine pacing out this triathlon style workout like we would a 3 mile run. Every world record in running has been set with negative splits. That means that athletes got faster as the workout progressed. That being said, perceived effort and/or pace can be slightly increased as athletes move from the rower to the bike to the run. It’s difficult to not come out going fast, but that energy will be useful later on. Have a goal split on the monitor for the row and the run, and try to get a little faster with each 400 meter loop on the final mile.

06.27.18

CrossFit Ecstatic – CrossFit


Notes


Our newest CompTrain-wide benchmark to start our Wednesday – “Big Bang”.
This will be our focus for the day in training as it is heavy and challenging.
Body Armor to finish, in the form a running clock 25:00 minute session.
Inside of so, we’ll build to a challenging set on the bench press, strict press, single legged deadlift, weighted pull-up and Turkish Get-Up.

Warm-up


ACTIVATION

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
4 Spidermans, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
5 Pausing Glute Bridges, 2 seconds at top (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)
6 Pausing Hip Extensions, 2 seconds at top

With an empty barbell:
8 Good Mornings
8 Stiff-Legged Deadlifts
8 Hang Muscle Cleans

With a very lightly loaded barbell:
6 Good Mornings
6 Clean Pulls
6 Hang Power Cleans

Metcon (No Measure)


POWER CLEAN TECHNIQUE

7 Sets:
Pausing Power Clean (https://www.youtube.com/watch?v=MYHSqxmn3sA&width=640&height=480)
There are (3) pauses in each repetition:
1 – Knee-Level
2 – Mid-Thigh
3 – Power Receiving Position

Weight wise, move entirely by feel here. We are not looking to exceed 60% of our best clean, so that we can truly work on mechanics.

On each pause, we are looking to halt for a full two seconds. Our purpose behind is to fine-tune and prime our mechanics for the following barbell cycling conditioning, “Big Bang”. In such a workout with a heavier barbell, positions are crucial. We recognize that it’s not the first few repetitions that matter, as one could “muscle” their way through. But in barbell cycling, consistency in proper positions is what pushes us to find our best times.

The break off the ground should result in the shoulders and hips rising together, so that in our first pause at knee-level, we have our shins vertical. Our next pause takes place at mid-thigh, or our “jumping position”. Here, we still want to have our shoulders over the bar. The final pause takes place in the power catch position, where it is critically important to get beneath the bar into a strong, shallow squat receiving position. As the repetitions move inside the following “Big Bang” conditioning piece, it will be imperative that we keep our positioning beneath the bar, dropping into the catch. This is commonly the first place we loose technique, as our feet shoot out into the well-known “star fish” position. Let’s refine our position here, training our body to catch in a “shallow squat clean”. Feet beneath the shoulders, hips back slightly.

Conditioning

Big Bang (Time)


For Time, with a 8:00 Time Cap**:
50 Power Cleans

Games Rx – 225/155
Qualifier Rx – 205/145
Open Rx – 185/135

Introducing our next CompTrain-wide Benchmark – “Big Bang”.
For a workout demonstration by Brooke Wells, click (https://www.youtube.com/watch?v=6c1bl1QLHWc&width=640&height=480)

This is a heavy workout. Our intentions are to choose a loading that we are confident we could complete 5+ repetitions unbroken, so that during the actual course of the workout, paced singles are there. This is not a workout to force – but rather, a chance to move a heavy, challenging barbell for repetitions. Let’s be sure to hold true to the 8:00 time cap, and for every rep beyond so, add a single second. As an example, if we complete 27 repetitions in the 8:00, we are short of the total of 50 by 23 reps. That would be an entered score of 8:23.

Body Armor

Metcon (No Measure)


With a running clock, 5:00 at each station (25:00 total):
A) Barbell Bench Press – Build to a Heavy Set of 9
B) Dumbbell Strict Press – Build to a Heavy Set of 7
C) Dumbbell One-Legged Stiff-Legged Deadlift – Build to a Heavy Set of 5 (each side)
D) Weighted Strict Pull-Up – Build to a Heavy Set of 3
E) Turkish Get-Up – Build to a Heavy Set of 1 (each side)

On today’s Body Armor, we are building to a heavy, but not max effort at each. The repetitions decrease from station to station (9-7-5-3-1). All scores are not for tracking.

On the barbell bench press, this is of course on a flat bench.

On the dumbbell strict press, this is two dumbbells total, one in each hand.

On the one-legged deadlifts, this is also two dumbbells total, one in each hand. As we hinge forward, one leg tracks back behind us as we balance on the opposite foot. Keep a slight bend in the knee, and only go as low as we can maintain a neutral spine. The loading here will be on the lighter side, especially if this is a newer movement to us (balance will the challenging).

On the weighted strict pull-up, we can place a dumbbell between our ankles, our thighs, use a weight belt, or even a weight vest. But we are looking for all of these repetitions to truly be strict. If we are working on our first strict unassisted pull-up, let’s band to a difficulty that allows for 6-10 repetitions, and complete 3 sets for max strict repetitions in the 5:00 window.

On the Turkish Get-Up, ensure that our eyes are staying locked on the object throughout the range of motion, as well as always pushing into the weight with an active shoulder. Repetition starts laying on the ground, moves to a standing position, and then back to the original position on the floor to complete the repetition.

06.26.18

CrossFit Ecstatic – CrossFit


Notes


Snatch technique to start our day.
An alternating “on the minute” drill to follow coupling overhead squats with midline work.
Conditioning comes next, with higher volume front squats combined with kettlebell swings and running.
Odd-Object Body Armor to finish.

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.

2 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
B) Glute Bridges (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
C) Alternating Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
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

Snatch Skill

Hang Power Snatch


OTMx8:
Minute 1 – 3 Reps @ 50% of 1RM Snatch

Minute 2 – 3 Reps @ 53% of 1RM Snatch

Minute 3 – 3 Reps @ 56% of 1RM Snatch

Minute 4 – 3 Reps @ 59% of 1RM Snatch

Minute 5 – 3 Reps @ 62% of 1RM Snatch

Minute 6 – 2 Reps @ 65% of 1RM Snatch

Minute 7 – 2 Reps @ 68% of 1RM Snatch

Minute 8 – 2 Reps @ 71% of 1RM Snatch

Overhead Squat


Alternating OTM x 12 (6 Rounds)
Even Minutes – 12 GHD Sit-Ups
Odd Minutes – 3 Overhead Squats

Start at 60-65% of estimated/current Overhead Squat 1RM, and build steadily from there. Aim is to train the ability to positional squat after pre-fatiguing our midline. All repetitions are taken from the rack. If we do not have access to a GHD machine today, complete 16 AbMat Sit-Ups per round.

Same focus points apply from the training earlier, as we focus on maintaining external rotation with the bar overhead. Stability and positioning is the ticket to moving our best weights here. Be patient with the setup and continually fight to improve our position. Post heaviest completed overhead squat set to the tracker below.

Conditioning

Jack Rabbit (Time)


21 Front Squats, 21 Kettlebell Swings, 400m Run
15 Front Squats, 15 Kettlebell Swings, 400m Run
9 Front Squats, 9 Kettlebell Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

Stimulus wise, we are looking for a loading that we are very confident we can complete that first round unbroken on. If our personal strategy calls for a break in the 21’s, we can do so, but if we had to, we are confident we could complete it unbroken. We are looking for all athletes to complete all sets with at most, a single break. This will preserve the conditioning stimulus.

In “Jack Squat”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9 that we are after today. Let’s make this about our lungs and stamina, versus our absolute strength.

From a macro-level, we recognize that “stopping” is the last place we want to be in this workout. Stoppages will take place as we break on the barbell, or if a transition stops. To mitigate those, our first controller would be the runs. With only three 400’s, we naturally want to push our pace here, but not at the expense of stoppages. In other words, if we push the runs to the point where we need to break the round of 15 front squats due to metabolic reasons, we will likely be mismanaging our effort. We are looking at the runs as the “pacer” to ensure we have large, if not unbroken sets on the squats and swings. Once we have those sets dialed (stoppages minimized, or even eliminated), then we look to push the runs.

For a rough starting point on where this running pace should be, let’s start by visualizing what our 2 mile time trial run would pace like. It’s an aggressive pace, but one that allows us to continue to move inside the gym on the squats and swings.

ODD-OBJECT CONDITIONING

Metcon (No Measure)


The vast majority of our odd-object training will not be for “time”, purely for a single reason: technique. As we train these movements, there is a larger purpose in mind – functionality and carryover to our competition movements. The majority of odd-object movements are not seen in the Open (yet), but, the skills and adaptability we train through these sessions will transition over in colors. Providing a unique stimulus to the body that we do not typically find in “traditional” CrossFit workouts, this improves the athlete on a larger level. Combine that durability and adaptability to specific technical skills such as ring muscle-ups and handstand pushups, and we have a very fierce athlete.

3 Rounds, Not for Time:
200m Double Dumbbell Walk
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50m – Both Overhead

Dumbbells are preferable, but kettlebells also fit here. Athlete’s choice on loading, with the intentions being that we can complete each 50m segment without breaking (ideally further, but we should not *need* to break up any segment due to loading). Free to build between sets. Rest as needed between.

06.25.18

CrossFit Ecstatic – CrossFit


Notes


Pushing out squat work to tomorrow, as we will be squatting both in strength work and in conditioning.
Opening the day with a focus on gymnastics.
Gathering a look at where we currently stand on our bar-muscle-ups, followed by a gymnastic based EMOM of strict handstand pushups and deadlifts. Conditioning to follow, incorporating dumbbell push presses.
Aerobic capacity to finish, building our engine on the rower with individually calculated splits.

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
30s Double-Unders

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 the movement we are testing today.

Gymnastics Benchmark

Bar Muscle-ups


1 Set for Max Repetitions

Testing to see where we currently are in the movement. Naturally, with this set as we are in training, we are not looking to push beyond sound technique. Completing purely for a glance at where we currently are with the movement.

**If we are still working on our first bar muscle-up, today would be a better day to test our kipping CTB Pull-ups.

Metcon (AMRAP – Reps)


Alternating “On the Minute” x 12 (6 Rounds):
Even Minutes – :45s for Max Strict Handstand Pushups
Odd Minutes – 5-5-4-4-3-3 Deadlifts

In these six total rounds, alternating back and forth, our intention is to build steadily in the deadlift to a heavy set of three repetitions. On our first and second set of deadlifts, we are to complete 5 reps. On rounds three and four, 4 repetitions. And finally on rounds five and six, 3 repetitions. Based off feel, athlete’s can increase loading in all six rounds, or hold at a certain weight.

As we build to our heavy set of 3 reps on that final round, we are challenging our gymnastics on the strict handstand pushups. We are free to kick down and kick up as many times as desired inside the :45s window.

Two scores for the trackers below:
A – Total strict handstand pushups completed. (record here)
B – Heaviest completed 3-rep deadlift. (record in the Deadlift tracker)

Deadlift

Conditioning

Detention (AMRAP – Rounds and Reps)


AMRAP 12:
6 Dumbbell Push Presses (50’s/35’s)
9 Deadlifts (225/155)
30 Double-Unders

Stimulus wise, we are looking for a dumbbell push press load that we are confident we could complete for 10+ repetitions unbroken. Heavy and challenging, but a loading we can cycle inside of today’s workout. This will provide us a good opportunity to find our positioning in the front rack. There is a very common tendency to drop the elbows low as we return the bells to the front rack position, but we recognize that low elbows takes away the shelf we use to rack the weight. On each repetition, as this is a training workout, ensure we are finding the shoulders with the back head of the dumbbell. But not only in contact, but actually racked.

On the deadlifts, we are looking for a load that we could complete 15+ repetitions unbroken with. Strategy wise, we may break these up from the start (5-4, or 3-3-3), but it should be a loading that we can without question go unbroken on that first round if we wanted to. Knowing that we are going to have multiple rounds inside the 12:00, we want to also view the larger picture in mind – just because can do the first round unbroken, doesn’t mean we should. Breaking early is a good thing so we can hold, if not push, the pace towards the second half.

On the double-unders, take a small tactical pause before starting the rope. Rushing into the jump rope often causes trips, and wasted energy/effort. Stand tall with the rope, relax the shoulders and arms, and begin. 30, 15-15, 10-10-10 are all great options. Let the goal here be as few trips as possible, versus how many attempts we take.

Aerobic Capacity

Metcon (No Measure)


Not for tracking, as paces are individually calculated. Enter your best or your best estimate of your 2K Row finish time, which the calculator will then display your splits.

3 Rounds:
1:00 @ 500m Pace + 12 Seconds

1:00 @ 500m Pace + 7 Seconds

1:00 @ 500m Pace + 2 Seconds

Rest 1:00 Between Rounds.

After the third and final round of the above, rest for a total of 2:00, followed by:

5 Sets of :35s On / :25s Off @ 500m Pace

06.23.18

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:

:30 Seconds

Active Spidermans
PVC Pass Throughs

Active Samson
PVC Pass Throughs (Slightly More Narrow)

Push-up to Down Dog
Slow PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press
5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Rehearsal


5 mins:

1 Round

Each Athlete:
3 Toes to Bar
3 Bar Facing Burpees
3 Power Snatches (1st Weight)

Conditioning

Wod Scales


T2B scale:
Reduce Reps
Toes as High as Possible
Knees to Chest

Zero Dark Thirty (Team Version) (Time)


In Teams of 3, with a 30:00 Time Cap:

3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65)
… Directly into: 150/100 Calorie Assault Bike
2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80)
… Directly into: 150/100 Calorie Assault Bike
1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)

All burpees are barbell-facing.
As seen per round, the weight on the power snatch increases.
In Part 1 (the 3 rounds), we are looking for a loading that all athletes could cycle for 20+ repetitions, unbroken when fresh.
In Part 2 (the 2 rounds), we are looking for a loading that all athletes could cycle for 10+ repetitions, unbroken when fresh.
In Part 3 (the 1 round), we are looking for a loading that all athletes could cycle for 5+ repetitions, unbroken when fresh.

Post completion time to the tracker below. If we reached the 30:00 time cap, post 30:00 plus one second for every repetitions not completed. As an example, if our team was 15 power snatches short of finishing the workout, that would be a time of 30:15.

*150/100 Cal Row, if not using Assault Bike today.

Zero Dark Thirty (Individual Version) (Time)


3 Rounds:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (95/65)

50/35 Calorie Assault Bike

2 Rounds:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (115/80)

50/35 Calorie Assault Bike

1 Round:
10 Toes to Bar
10 Barbell-Facing Burpees
10 Power Snatches (135/95)

All pieces flow directly into each other.

Stimulus wise, we are looking to finish with a moderate power snatch on the final “part”.
On the first part (the three rounds), we are looking for a weight that we are confident we could cycle for 20+ repetitions, when fresh.
On the second part (the two rounds), we are looking for a weight that we are confident we could cycle for 10+ repetitions, when fresh.
On the third part (the one round), we are looking for a weight that we are confident we could cycle for 5+ repetitions, when fresh.

Body Armor

Metcon (No Measure)


All three AMRAP’s roll directly into each other.

AMRAP 1:00 – Strict Ring Dips
AMRAP 1:30 – Pushups
AMRAP 2:00 – Banded Tricep Pushdowns (https://www.youtube.com/watch?v=TcuF2yVabTY&width=640&height=480)

Not for score, but for quality movement.

06.22.18

CrossFit Ecstatic – CrossFit


Notes


Focus of effort will be on our conditioning piece. Introducing: “Fight Club”, a re-design of the classical CrossFit.com benchmark, “Fight Gone Bad”.
Katrin Davidsdottir takes on “Fight Club” (https://www.youtube.com/watch?v=mtvtPpxOOg8&width=640&height=480)

Preceding, at technique loads, we will first be building inside of a clean and jerk complex.
Following building to a heavy box squat for an indicator on where we are with the movement.
#Team.

Warm-up


ACTIVATION

2 Rounds:
1:00 Light Bike or Row
3 Scap Retractions + 5 Strict Pull-Ups
7 Pushups
9 Air Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

1 Round:
5 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
4 Alternating Samson Stretches, 2/side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)

Clean and Jerk Barbell Warmup:
3 Rounds, first with an empty barbell.
Climb every so slightly in rounds two and three.
5 Good Mornings
5 Deadlifts
5 Hang Muscle Cleans
3 Strict Presses
3 Push Presses
3 Push Jerks

Clean And Jerk Technique

Metcon (Weight)


On the 2:00 x 7 Sets:
3-Position Power Clean
Push Jerk
Split Jerk

On the 3-Position Power Clean, our positions, and order, as as follows:
Position 1 – High Hang Power Clean (high thigh)
Position 2 – Hang Power Clean (knee level)
Position 3 – Full Power Clean (floor)
After each 3-Position Power Clean, which we ideally hang onto for the entire complex, complete a single push jerk and a single split jerk to complete the set.

Aim today is to build to a moderate, but keeping the loads intentionally on the lighter side to fine tune technique.

Set #1 – 1 Complex @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Sets #5, 6, 7 – 1 Complex @ 70– 80% of 1RM CJ

Moving by feel, athlete’s are encouraged to stay at the same weight if we feel it’s best to dial in technique, or continue to climb if the weights feel good. Intentions are not to exceed 80% today however, even if the weights feel very good.

Box Squat


Set box height at parallel
Build steadily to a Heavy Single
Set the box height to just above parallel.

Given how this is a relatively new movement to most of the team, the intention truly is not to build to a max effort but rather a challenging load. This will give us a screenshot of how the movement feels at heavier loads, and where we are in the movement. As with any new movement, as we build to such challenging load, think very small, consistent jumps.

Starting with approximately 35% on the bar (of your best back squat), let’s move through 2-3 sets of 5, 2-3 sets of 3, and finally singles as we steadily climb.

Conditioning

Fight Club (AMRAP – Reps)


Katrin Davidsdottir takes on “Fight Club” (https://www.youtube.com/watch?v=mtvtPpxOOg8&width=640&height=480)

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

A take on the classical “Fight Gone Bad” workout, “Fight Club” comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep track of so during the workout is to keep a running tally as you move station to station, recording the round total during the 1:00 rest.

And, much like “Fight Gone Bad”, there is a pacing component that is highly important. It is very easily to come out aggressively in the first round, only to slow dramatically in round two, and even more in round three. Visualize rounds two and three, and the amount of reps we could be completing there. This is a great starting point for round one, with the understanding that we can always go faster and bigger with sets in the final round of the workout, but we don’t want to find ourselves needing to slow down. Great chance today to practice that.

Just remember one thing – Rule #1 about Fight Club is…

06.21.18

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:

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

Teaching


10 mins:
Run
Degree of Falling

Running is all about using as little effort as possible to move forward. We’ve talked recently about the idea of falling to initiate forward momentum. But to what degree do we fall? Is there such thing as falling too much? Yes there is. When falling forward, we are looking for a gradual lean forward at the ankle. When athletes lean too much, they end up over-striding to put the brakes on and prevent an actual fall. This ends up defeating the purpose of the fall altogether. A quick change of weight support from right leg to left leg allows athletes to fall faster and run faster due to an increase in cadence. We’ll get there shortly, but first we can focus on the degree of falling.
Movement Prep

With a Partner:
Lean Into Buddy
Run 50 Meters

*Buddy 1 will be running while Buddy 2 is there for support. Buddy 1 will lean forward at the ankles, with Buddy 2 supporting them with hands on their shoulders. At the call of “Go”, Buddy 2 will get out of the way and Buddy 1 will jog it out for 50 meters. Complete twice each.
Changing Support

In order to not “put on the brakes” and use as little muscle/energy as possible, athletes want to transfer weight from leg to leg right under the body. With the same partners from the first drill, athletes will now lean into their buddy and work on unweighting one leg at a time. When athletes pull their leg up, we are looking for the heel to track right under the center of mass, not out the back.
Movement Prep

With a Partner:
Lean Into Buddy
5 Pulls (Each Leg)
50 Meter Jog
Tempo

Finally, the way to run faster is to fall faster. The way athletes fall faster is to increase the cadence of their foot strike, rather than reaching further with the feet. We’ll complete the same drill as we did in the changing support section, but this time much quicker to work on an increased tempo.
Movement Prep

With a Partner:
Lean Into Buddy
5 Fast Pulls (Each Leg)
50 Meter Fast Jog

Rehearsal


5 mins:

1 Round

Buddy 1: 50 Meter Run
Buddy 2: 50 Meter Run
Buddy 1: 100 Meter Run
Buddy 2: 100 Meter Run

Conditioning

Team Tosh Sprints (Time)


Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

Strategy


There is little strategy involved today other than going fast when you’re up and resting when you’re not. However, athletes can establish a goal 200 meter pace to keep them on track no matter the distance. For example, if their goal is :45 seconds for each 200 meter split, their goal time for the 400 meter run would be 1:30 and their goal time for the 600 meter runs would be 2:15. Running 200 meter loops will allow athletes to come back inside or to the door to see if they are on track to hit their goals at each distance. Their partner can also be there to tell them their splits on each run.

06.20.18

CrossFit Ecstatic – CrossFit


Notes


Three parts today:
A classical benchmark of ours to start our day: “Heartbreak Kid”.
Following dumbbell cycling, focusing on changing arms in the air.
To close, a midline piece to strengthen positions overhead.

Warm-up


ACTIVATION

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
4 Spidermans, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

A) 2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Air Squats

B) Build steadily to our loading on the front squat for “Heartbreak Kid”

C) 2-3 Rounds, building in intensity:
2-3 Front Squats
3-5 CTB Pull-Ups
20 Double-Unders
Rest 1:00-2:00 between rounds.

Conditioning

Tips


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 <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.

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.

Movement Scales
Front Squats:
165/110
135/95
115/80
95/65

Chest to Bar Pull Ups:
Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Ring Rows
Jumping Pull-ups
Banded Pull-ups

Double Unders:
Reduce Reps
1:30 Double Under Practice
100 Single Unders

Metcon (Time)


DUMBBELL CYCLING

20-18-16-14-12-10:
Dumbbell Power Snatch (50/35)
100m Run After Each Round

Great chance today to practice cycling the dumbbell, changing hands in the air. Our standard here, if changing in the air, is that one head of the dumbbell must descend below the top of the head before alternating hands.

With the aim being the goal of transitioning in the air, let’s modify the loading and/or repetitions to this piece so that we can train such. That is our aim in this piece, versus trying to complete this workout loading as “Rx”.

Midline

Metcon (No Measure)


MIDLINE + STATIC HOLDS

3 Sets, Not for Time:
40 AbMat Sit-Ups
:20s Overhead DB Static Hold each side

Following our dumbbell cycling, further building our capacity overhead through training this static position. Snatch the dumbbell overhead (athlete’s choice on weight), and aim to find a perfect overhead position. Elbow locked out, shoulder in external rotation, rib cage locked down (avoiding hyperextension). Hold for 20s on one side, then alternate for :40s total for the round.

Again, athlete’s choice on loading, and positioning is far more important than weights here so that we ingrain the right positions overhead

06.19.18

CrossFit Ecstatic – CrossFit


Notes


Testing strict handstand pushups today, purely for a baseline as we start “Grunt Work”. We will be repeating this AMRAP 5 benchmark at the close of the cycle.
Following, repeating a benchmark from last September: “Captain Crunch”. Combining rounds of DT with the rower, our aim to build our intensity inside the three AMRAP intervals.
Recovery bike to finish.

Warm-up


ACTIVATION

2 Rounds:
300-500m Light-Paced Row
5 Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
7 Slow Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480)
9 AbMat Sit-Ups

3 Sets:
1 Wall Walk* (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
*Pause for 3-5 seconds at the top of the movement.
1 Barbell Complex (empty barbell)
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses

Strict Handstand Push-ups


AMRAP 5:
Strict Handstand Pushups

Gathering baseline data as we enter into “Grunt Work”.
This can also be completed as pike pushups, pushups to the floor, or dumbbell strict presses. Given our breadth of athletes, there is no wrong here – but we will be sure to repeat the same standard when we complete strict repetitions over the course of this cycle.

Metcon (No Measure)


AMRAP 5 for Practice:
Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

This is in place today purely for technique work. Rest a couple of minutes between the strict handstand pushup portion and this, so that we can truly focus on technique. Not tracked for score, as purposely want to rest between sets to ensure we are moving not just good – but great.

Conditioning

Warm-up


Specific Primer for “Captain Crunch”
3 Sets, building towards our third and final weight for Part #3:
5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks
10 Calorie Row
Rest ~2:00 between sets. Steadily build in intensity on our row throughout all three. Rest ~3:00-4:00 after the final rehearsal round, and then begin the workout.

Tips


Each interval starts with round(s) of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. For example, the first part is our lightest weight for the day, completed for (3) “DT” rounds. Any time remaining on the clock is used towards our scored portion for that specific part, which is calories on the rower. Scores are total calories for the part (don’t add in the repetitions from the round(s) of “DT”.

Stimulus wise, here is what we are looking for on the weight selections:
On the first part, it should be a weight that we could cycle for 25+ Unbroken Hang Power Cleans, when fresh.
On the second part, we want to choose a weight that we could cycle for 20+ Unbroken Hang Power Cleans, when fresh,
On the third part, we want to choose a weight that we could for 15+ Unbroken Hang Power Cleans, when fresh.

The most important strategy piece to offer today is a movement cue. Slow is smooth, smooth is fast. On these barbell complexes, expect the metabolic response to ignite pretty fast. These are designed to be challenging “buy-in’s”, and it’s not necessarily the fastest mover that will get the best score on the bike, but rather the best mover. The best mover demonstrates sound technique, and sound technique will preserve our capabilities on the rower – the only graded portion.

When we make it to the rower, allow ourselves some seconds to recover. Expect the first handful of strokes to feel challenging. After we give ourselves a handful of pulls to recover, it is good to recognize that calories here accumulate at an exponential rate relative to intensity. The higher our power output, the more calories we accumulate – much different than meters. As we draw closer to the time expiring in each round, it is worth the effort to push with greater intensity to the finish. Start this very aggressive drive with ~30 seconds to go on each round, building in intensity to the finish with an all-out sprint.

Captain Crunch – Part 1 (Calories)


AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

Rest 4:00

Captain Crunch – Part 2 (Calories)


AMRAP 4:
2 rounds:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
then
Max Calorie Row in Time Remaining

Rest 4:00

Captain Crunch – Part 3 (Calories)


AMRAP 4:
1 round:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

Recovery


If time permits…18:00 Recovery Bike

Not for score or for tracking, but for recovery.

06.18.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Day 1.
Let’s go to work.

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 (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
B) Glute Bridges (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
C) Alternating Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
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

Snatch Skill

Metcon (No Measure)


Hang Snatch High Pull (https://www.youtube.com/watch?v=9dWQ-Up9cyc&width=640&height=480)
5 Sets of 4 Reps

Aim is to continue to stay moderate, now training bar path from the hang position. Focusing on driving the heels through the floor (rather than shifting our weight to our toes), we are looking to keep the bar as close to the body as possible as we bring the elbows high to the outside.

Pausing High Hang Snatch


https://www.youtube.com/watch?v=JGtynpg1bXU&width=640&height=480
7 Sets of 1 Rep

Piecing all of the above together, we are looking to stay on the moderate side here with our focus remaining on speed and positions (as opposed to as heavy as possible). Purposely pausing in the high hang so that our speed beneath the bar must be on point.

Recording the high hang snatch purely for a marker for the next time we see this movement.

Stamina Squat

Metcon (No Measure)


Alternating On the Minute x 10 (5 Rounds):
Even Minutes – 12/9 Calorie Assault Bike
Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (https://www.youtube.com/watch?v=PJ9nL6Raaoc&width=640&height=480)

In our first of many stamina squat sessions, we are looking to keep the loadings moderate. This should be more of a metabolic piece than an absolute strength piece, as we steadily integrate heavier loadings into these sessions. Each round, the reverse lunge weight increases.

Set #1 – 33% of 1RM Back Squat

Set #2 – 36% of 1RM Back Squat

Set #3 – 39% of 1RM Back Squat

Set #4 – 42% of 1RM Back Squat

Set #5 – 45% of 1RM Back Squat

ODD-OBJECT CONDITIONING


The vast majority of our odd-object training will not be for “time”, purely for a single reason: technique. As we train these movements, there is a larger purpose in mind – functionality and carryover to our competition movements. The majority of odd-object movements are not seen in the Open (yet), but, the skills and adaptability we train through these sessions will transition over in colors. Providing a unique stimulus to the body that we do not typically find in “traditional” CrossFit workouts, this improves the athlete on a larger level. Combine that durability and adaptability to specific technical skills such as ring muscle-ups and handstand pushups, and we have a very fierce athlete.

Metcon (No Measure)


3 Rounds, Not for Time:
200m Sled Drag
21 Wallballs (30/20) *Females 9′ Target
21 Weighted Hip Extensions (25/15) (scale to supermans)

Not for score or tracking, given the variance between athletes on the sled. Athlete’s choice on the sled load, with the intentions on it being unbroken. By that, the aim is to choose a challenging load, but one that we are confident we could pull for all three rounds without a break. Let’s work here, but what we don’t want is to find ourselves as an example breaking every 50 meters. Heavy and challenging, but with great effort, unbroken each time.

On the wallballs, we are purposely looking to choose a heavier medicine ball today. Aim is to get outside the comfort zone here, choosing a loading that we could complete each set of 21 reps in 3 sets or less.

On the weighted hip extensions, complete these slowly (~2 seconds eccentric, ~2 seconds concentric). We can utilize a stretch reflex in the bottom of each repetition, but let’s actually go the opposite today – let’s complete these as a steady, controlled-pace repetitions, making our hamstrings and glutes work diligently for each repetition.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1