06.16.18

CrossFit Ecstatic – Community WOD


Warm-up


Line Drills

Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
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


2 mins:

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Wrist Stretch – :30 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


5 mins:

1 Round

100 Meter Run
3 Rope Climbs (1 per athlete)
6 Squat Cleans (2 per athlete)

Conditioning

Bunny Hill (Individual Version) (Time)


For Time:
800 Meter Run, 3 Rope Climbs, 9 Squat Cleans (135/95)
800 Meter Run, 3 Rope Climbs, 12 Squat Cleans (135/95)
800 Meter Run, 3 Rope Climbs, 15 Squat Cleans (135/95)

If we are not running today, complete as a 1,000 meter row per round.
On the squat cleans, we are looking for a load that we could complete 15+ repetitions unbroken with, when fresh.
If we are not completing rope climbs today, complete either 5 ring muscle-ups or 15 toes to bar per round.

In “Bunny Hill”, the run is the pacer.
Our first goal is to cycle the rope climbs and squat cleans with urgency – following that, that’s when we turn to the run to push our pace. But the effort it takes to run 15 seconds faster on the run can very quickly disappear on the rope if we are excessively fatigued.

On the rope climbs, we are looking to use the clamp as effectively as possible. Recognizing that the following squat cleans will become grip intensive, the less we need to call upon the arms and shoulders on the ropes – the better. Be patient with our setup on each clamp, ensuring we have a stable step to move up upon. Rushing this setup, and having the rope slide between our feet, is a common fault that will ultimately result in us needing to use more arms to finish the movement.

Use the clock to your advantage here. Whether we rest 10 seconds, 20 seconds, or 30 seconds between climbs, using the clock to keep us on pace can be a difference maker. We often wait a touch too long on the climb to get up the rope.

On the squat cleans, fast singles may be our best approach throughout. Knowing that the first set will not be the difference maker, but rather the second and third, we do not want to touch and go repetitions if it costs us dozens of seconds in rounds two and three.

Bunny Hill (Team Version) (Time)


In Teams of 3, For Time:
600 Meter Wreckbag Run (30#/20# MedBall/WallBall), 6 Rope Climbs, 20 Squat Cleans (135/95)
600 Meter Wreckbag Run (30#/20# MedBall/WallBall), 9 Rope Climbs, 35 Squat Cleans (135/95)
600 Meter Wreckbag Run (30#/20# MedBall/WallBall), 12 Rope Climbs, 50 Squat Cleans (135/95)

If we are not running today, complete as a 1,000 meter row per round.
On the squat cleans, we are looking for a load that all three teammates could complete 15+ repetitions with, unbroken, when fresh.

In the team of 3, the run is completed together with a single Wreckbag (50/35), that can be passed around as the team sees fit. If we do not have access to a Wreckbag, a sandbag of comparable size fits, as does running with a single 30#/20# medball.

With the run being together, we want our stronger runners to take hold of the bag and a good portion of the run. This allows our teammates to come in fresher for the following movements, such as on the rope and squat cleans.

On the rope climbs, it is likely best to complete in singles. Completed back to back repetitions may feel faster than changing out, but an extra pull on the rope negates any time saved by not transitioning out. Much like the run, we can play to our strengths here and have our stronger rope climb athlete(s) take the brunt of the repetitions.

On the squat cleans, smaller planned sets are going to be of benefit here. Knowing when your teammate is going to change out allows for a fast transition, whether this be singles, doubles, triples, or more. If our team has the ability to cycle sets, this can be a large time saver here. We all know how much the bar bounces on singles, and with a transition between, it will be difficult to cycle singles at a pace that keeps up with smaller touch and go sets.

06.15.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, on Monday.

Having some fun today in our Friday training during the tail-end of our de-load week.

Warm-up


ACTIVATION

3 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)

3 Rounds:
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)

1 Round, at a light load:
3 Strict Pull-Ups
3 DB Push Presses
3 DB Burpees
3 DB Bench Press
4 DB Lunge Steps
3 DB Front Squats
3 DB Bent Over Row
4 DB Alternating Power Snatches
3 DB Deadlifts
3 DB Thrusters
5 GHD Sit-Ups or AbMat Sit-Ups

Complete a second round of that order, now with a moderate load, but only 1-2 repetitions at each movement.
Complete a third round of your working weight for the day (if applicable), with the same repetition scheme. 1-2 reps at each movement.

Conditioning


Tail end of our de-load week – let’s have a little fun inside of our training.
Demo video of this little slug-fest can be watched here: https://www.youtube.com/watch?v=VvglGAIYugQ&width=640&height=480

This is a recreation of a classical “CrossFit” workout that pushed the training methodology into the minds of many athletes. Glamorized as a training day for the actors preparing for the movie “300”, the workout at the time combined old-fashioned bodybuilding practices with functional fitness, and, made it for time. Today, we’ll take on a revision of that classical workout, one with slightly bigger teeth.

300 (Time)


10 Rounds:
5 Strict CTB Pull-Ups
10 Dumbbell Repetitions*
15 GHD Sit-Ups

In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Alternating Power Snatches (single arm)
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx – 70’s/50’s
Let’s take a quick look at all three “stations”:

Strict CTB Pull-Ups. This is a very challenging amount of strict repetitions when in combination of a grip-intensive dumbbell workout. Modifying to 3 strict CTB pull-ups per round, or 3-5 strict chin over pull-ups per round are great starting points to modify. We want to choose a difficulty that will allow for 10+ repetitions unbroken, when fresh, so that we are consistently moving forward inside this workout. But regardless of ability level, we are looking for these repetitions to be completed strict, building our gymnastic strength today. Band as required for the range of motion, and let’s put some good work in today here.

Dumbbell Loading. This dumbbells are intended to be heavy and challenging, but never to the point of a loss of technique. Let’s challenge ourselves today, with the stimulus behind being that we are looking for a load that we are very confident that we could complete all sets with at most, a single break. Even when fatigued from previous movements. What we’re not after today is a loading that is so challenging, that we need to go to sets of 3’s or 2’s. A great place to modify the loading to is 50’s/35’s.

GHD Sit-Ups. This is a very high amount of GHD’s to complete in a single day, and the aim is not to render ourselves unnecessarily sore leading into the new cycle starting on Monday. Knowing ourselves, and the routine GHD volume we partake in, let’s be smart here, and err on the side of caution. Modifying to 10 GHD’s per round (100 total), or completing at 15 abmat sit-ups are two strongly recommended modifications if the GHD is a movement that we do not routinely use, or, if it leaves us considerably sore. Understanding this team, and how smart we are, I feel comfortable posting the full version of this “Fun Friday” workout knowing that we’ll modify accordingly.

06.14.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

After Row
Faster Bike
Push-up to Down Dog

Rehearsal


1 Round

5 Calorie Row
5 Calorie Bike
25ft. Farmers Carry

Conditioning

John Deere (Time)


For Time:
21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

In between three rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Women will complete 15-12-9 for calories on both machines. Stagger by 5-7 minutes if short on equipment. If unable to Assault Bike, complete one of the following:

21-15-9 10 Meter Shuttle Runs

06.13.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, one week from today.

“Grunt Work”, starting on Monday the 18th, builds upon our base inside “Silverback”. Whereas our first goal was to build the foundation for the season, “Grunt Work” takes it to the next level building capacity through that established base. Nose in the dirt, hard work. Grunt work.

Full cycle details will be posted here on Friday.
But, in the mean time, this is a necessary deload in both volume and intensity. A well-deserved break for both the body and mind to come back strong for the start of our next training cycle.
#Team

Warm-up


ACTIVATION

3 Rounds:
1:00 Light Bike or Row
30 Singles or 20 Double-Unders
5 Pushups
7 Dowel Passovers
9 Dowel Overhead Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

2 Rounds:
:30s Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
:30s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
:30s Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)

Snatch Barbell Warmup (empty bar)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses (Snatch Grip)
5 Stiff Legged Deadlifts (Snatch Grip)
5 Overhead Squats

Snatch Skill

Metcon (No Measure)


POWER SNATCH TECHNIQUE

5 Sets of the Complex: 3-Position Power Snatch
Positions are as follows:
1st Position – High in the pockets (high hang)
2nd Position – Knee level (hang)
3rd Position – Floor

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Set #5 – 60% of 1RM Snatch

Weights are intended to be on the light to moderate side, so that we can focus on positions. Two main focus points:
– Bar path, focusing on a smooth, vertical path.
– Foot work, and it’s speed. Now is the chance to work on becoming faster. We train our speed at sub-maximal loads, which then translates to the heavier loads. But it doesn’t work the other way.

Not for score, but for practice.

Conditioning

Double Dribble (AMRAP – Rounds and Reps)


AMRAP 15:
75 Double-Unders
50 Air Squats
15 Power Snatches (115/80)

In “Double Dribble”, we are looking for consistent round times above all. It can be disillusioning to focus on the first round, and bite in aggressively. But we know it’s less about the first round, and more about rounds two and beyond. Stimulus wise, we are looking for a power snatch barbell that we are very confident we could cycle for 10+ repetitions unbroken, when completely fresh. Inside the workout, we may choose to go with fast singles, but our aim here is for a moderate load where the next repetitions is always there.

On the double-unders, this will be individually dependent. If this is somewhere we struggle, let’s consider breaking these repetitions up early. Let’s keep that goal consistency in mind.

On the air squats, slow is smooth, smooth is fast. One steady, methodical pace here. Focus on our breathing during each repetition, and, on keeping our abdominals engaged. Reason for focusing even more today on the abdominals is because of the combination we have in front of us. If we lose our midline on the double-unders and air squats, our back is very likely to cramp with the power snatches that follow.

On the power snatches, this is loading that we want to respect. It’s not the heaviest, and can be cycled for touch and go repetitions, but it is also a loading that can sneak up on us if we push too far, too early with our sets.

Thoughts for breaking up the 15 repetitions:
6-5-4
4-4-4-3
5×3
Fast Singles

06.12.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, one week from today.

“Grunt Work”, starting on Monday the 18th, builds upon our base inside “Silverback”. Whereas our first goal was to build the foundation for the season, “Grunt Work” takes it to the next level building capacity through that established base. Nose in the dirt, hard work. Grunt work.

Full cycle details will be posted here on Friday.
But, in the mean time, this is a necessary deload in both volume and intensity. A well-deserved break for both the body and mind to come back strong for the start of our next training cycle.
#Team

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

2-3 Rounds:
1-2 Strict Pull-Ups
1-2 Kipping Pull-Ups
1-2 Toes to Bar

Gymnastics Conditioning

Metcon (No Measure)


4 Rounds, Not for Time:
2:00 Light Bike or Row
2 Bar Muscle-Ups
3 CTB Pull-Ups
4 Toes to Bar

Not for score, but for gymnastic practice. If able, our aim here is to complete all repetitions on the pull-up bar unbroken. The bike is purposely set at 2:00, versus calories, so that we can let it truly be a recovery, light pace.

On these repetitions, let’s modify to meet the stimulus. We are looking to challenge ourselves on the pull-up bar in this complex, but never to reach failure. Modifying to reduce the volume (1 Bar MU, 2 CTB, 3 TTB) can be a great start, and removing the Bar MU if we are still focusing on the building towards our first can move us towards: 4 CTB + 4 TTB per round.

Aim is to complete these as a complex, without coming off the bar, but let’s not reinforce poor technique if we find ourselves fatiguing. In that event, let’s drop off the bar, rest as little as possible to execute the next repetition well, and hop right back up.

Conditioning

Primer


Specific Primer for “Kelen Helly”
At low intensity, and at a lighter kettlebell weight…
200 Meter Light Jog
10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

At moderate intensity, at working kettlebell weight…
200 Meter Moderate Jog
7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings

At workout intensity…
100 Meter Run
5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings

Rest 3:00-4:00, and begin the conditioning below.

Kelen Helly (Time)


For Time:
400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)

On the wallballs, females throw to a 9′ target. Stimulus wise, we are looking for a kettlebell weight that we are very confident we could complete for 30 repetitions, unbroken, we if we went for it fresh.
If we are not running today, complete a 500m/400m row each round.
If we are on a bike today, complete 25/15 Assault Bike.

To put some additional strategy to each movement:

On the running, visualize our ~2 mile pace. We have a single mile of running total in the workout, and what’s more important than pushing the runs in the workout to the best of our abilities are fast transitions and large sets inside the gym walls on the wallballs, box jumps, and kettlebell swings.

On the first round of “Kelly” (box jumps and wallballs), we do not need to strive for unbroken sets. What we do need, starting with the box jumps, are smooth and efficient reps… regardless of technique. We can step-down, jump down, or any mix between, but, a methodical pace here is a must, setting ourselves up for the following wallballs. If 30 unbroken wallballs is a stretch for us, it’s worth considering breaking these knowing that we are only in the front 25% of the workout here. No need to redline here.

On the two sets 30 kettlebell swings inside of the workout, allow ourselves up to a single break on each set. If we can hang on for the 30, it is worth the effort, unless it comes at the expense of a very challenged second round of swings. On each repetition, given the fatigue that will have inevitably set in here, focus on extending our hips as aggressively as can be, reminding ourselves to use our posterior chain, and not our arms, to lift the load.

Tips


In “Kelen Helly”, we are combining rounds of two familiar CrossFit named workouts together – “Kelly” and “Helen”. When we last completed this workout in October, we preceded it the day prior with gymnastic pulling, and we removed the pull-ups from the traditional “Helen” rounds. To repeat the workout, we’ll do the same, especially since we have gymnastic pulling prior to in our order today.

This will be our primary focus of effort today, as we break from the barbell from yesterday. In these rounds, perceived effort will be our focus, controlling our pacing.

Many of have likely completed the workout “Kelly”, and likely even more of us have completed the workout “Helen”. Although we know how each workout feels on it’s own, and have potentially even learned when, and how hard, to push, when we combine the two together… it’s a brand new workout. For everyone.

Given that, in order to properly pace, it’s less about the movements, and more about finding and holding our effort at what we refer to as our lactic threshold. In short, our lactic threshold the fastest pace we can hold from the start of the workout…. without ever slowing down. It’s not to be confused with a “slow pace”, or “coming our easy”. It’s actually the opposite of easy – it’s a highly uncomfortable place to live when we dial it in. But, it’s also where we can find our best adaptation, as it produces our best score (which in turn equals our highest power output).

06.11.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, one week from today.

“Grunt Work”, starting on Monday the 18th, builds upon our base inside “Silverback”. Whereas our first goal was to build the foundation for the season, “Grunt Work” takes it to the next level building capacity through that established base. Nose in the dirt, hard work. Grunt work.

Full cycle details will be posted here on Friday.
But, in the mean time, this is a necessary deload in both volume and intensity. A well-deserved break for both the body and mind to come back strong for the start of our next training cycle.

#Team

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)

Barbell Warmup, empty barbell (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

Primer for “Nose Bleed”
3 Rounds, gradually building in intensity and in loading to workout weights:
7 Calorie Row
6 Deadlifts
5 Burpees
4 Push Presses
Rest about 1:00 between efforts.

Conditioning

Nose Bleed (AMRAP – Rounds and Reps)


AMRAP 15:
27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press
Rx Barbell – 135/95

Stimulus today calls for a loading that we are very confident we could push press for 10+ repetitions unbroken, when fresh. We are looking at the push press given how it is the limiting factor inside this workout, and will be a challenge for most athletes given how we are coming directly into them from the shoulder-taxing burpees. This is intended to be challenging, as a form of what is known as “direct interference”.

In CrossFit, we very commonly train in elegant combinations. That is, let’s combine opposing movements such as a thruster and a pull-up. As soon as we get tired from one, we change to a completely different movement, to keep going. Produces incredible power and phenominal conditioning. Once in a while however, let’s combine something like a front squat, with a wall ball. They both directly interfere with each other, and provide a unique challenge.

Moving into this workout, on the burpees most especially, we want to keep that in mind. We are looking for a true push press in those final nine repetitions, training our press out strength. Good to struggle here today.

From top down…
Row – Our pacer inside the workout. Good movement here, and holding a decent pace, but not the place to push our efforts.
Deadlift – Think of clearing this bar in 1, or at most 2, breaks. Let’s clear this bar and move onto the burpees, which are paced.
Burpees – These are regular burpees, where we are not jumping over the barbell. But to be “Rx”, we are looking for both feet to move together on the jump back, and the jump up.
Push Press – Aim for larger sets, and consider breaking these up early if this is a challenging movement for us. Knowing that our shoulders will be fatigued from the pushup of the burpee, focus on using the power from our hips fully.

06.09.18

CrossFit Ecstatic – Community WOD


Warm-up


8 mins:
:40 Seconds
Push-up to Down Dog

:20 Seconds
Romaninan Deadlifts
Deadlifts

:40 Seconds
Active Spidermans

:20 Seconds
Hang Power Cleans
Front Squats

:40 Seconds
Active Samson

:20 Seconds
Strict Press
Push Press

Mobility


2 mins:

Child’s Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

Rehearsal


5 mins:

1 Round

9 Calorie Bike
9 Box Jump Overs
9 Power Cleans
9 Toes to Bar
9 Push Jerks

3 Reps Per Teammate

Conditioning

Baker’s Dozen (Team Version) (Time)


Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Assault Bike, complete one of the following:

60/40 Calorie Row
Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

Tips


While teams will have their own specific break-up strategies, the best ones involve switching out before one teammate begins to slow down in order to maximize speed at each station. A possible rep combination could be for stations with 60 total repetitions could be 7-7-6 for each athlete, getting them to 20 repetitions and piece. On the bike, quick sets of 10 calories gets guy teams off the machine in 3 sets each and girl teams off the bike in two sets each. While these plans are ideal, teams can adjust on the go to fit the current situation.

Baker’s Dozen (Time)


For Time:
… 20/15 Calorie Assault Bike
20 Box Jump Overs (24″/20″)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24″/20″)
… 20/15 Calorie Assault Bike
20 Box Jump Overs (24″/20″)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24″/20″)
… 20/15 Calorie Assault Bike

Full recognizing that this is a lot to look at, especially at first glance, we can look at the biking as separating quasi rounds of movements in between. Inside of that, it is worth noting here that the weight reduces in the second part of the workout on the barbell. This is done intentionally, so that when the fatigue sets in, we continue to push forward with intensity.

Stimulus wise, the barbell weight in the first half is intended to be a loading that we could clean and jerk for 10+ repetitions unbroken, when completely fresh. On the second loading, in the second half, we are looking to reduce to a barbell weight that we could cycle for 15+ repetitions unbroken, when completely fresh.

If we are using a Schwinn bike today, complete 30/20 calories per. If we do not have access to a bike today, row for 20/15 calories per.

06.09.18

CrossFit Ecstatic – CrossFit


Run Conditioning

Metcon (No Measure)


2 x 1 Mile Runs
Rest 3:00 beween efforts.

Not intended to be max effort miles. Rather, let’s find an uncomfortable pace, and dial it in. Purely for the sake of an example – if an athlete has a 7:00 best mile time, we would aim for that athlete to run each distance around 7:45 – 8:00. Building sustainable capacity today.

Not for score, as the intention truly is to put two paced miles in today.

06.08.18

CrossFit Ecstatic – CrossFit


Notes


Building towards a 1-Rep Heavy Front Squat to follow. Purely a gauge of where we are at.
A very similar conditioning piece to our Games Masters next, with midline to close.

Warm-up


ACTIVATION

10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts

10 Calorie Moderate Bike
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Front Squats (light load)

Strength

Front Squat (Building towards a Heavy Single for Day)


3 Sets: Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack.

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets of 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

Conditioning

Crow’s Nest – Part 1 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

Rest 5:00

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

Stimulus wise, we are looking to choose a front squat in the first round where we could complete 20+ repetitions unbroken, when completely rested. Strategy wise in the workout, we can allow at most a single break in that first set of 15 repetitions, but we are really looking for a load that we can push to move through unbroken here. Any heavier, and we won’t find the conditioning stimulus we are looking for today. Note that in the second part, the weight reduces, where we are looking to match the same intensity of the first part.

Finishing a full 15-12-9 inside of the five minute window will be challenging. The aim is to get as deep as we can, pushing our upper limit most especially on the front squats as we strive for large sets.

On the kettlebell swings, we are looking for a weight that we are very confident will be completed unbroken on each round. On the rounds of 21’s, we are rested moving in. On the 15’s, it will become challenging, but we let’s spend our break after completing this set before we pick the front squat barbell back up. Same concept for the 9’s.

On the front squats, visualize a single break per round if we know we are going to require it. On the 12’s, it may be a quick 7-5 or 6-6. If we are considering any more than two sets – we want to reduce the weight slightly to capture the stimulus. When in doubt, lighter is better here for speed.

Crow’s Nest – Part 2 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

On the front squats, positioning and breathing are our two focus points. Positioning wise, we need the bar on the shoulders, and less on the “hands”. With a relaxed grip, find the shelf for the bar to rest on. And despite our grip being “relaxed”, our torso and midline is anything but. With our heels down, our midline is next most important piece to moving through these repetitions efficiently. Thinking “active shoulders” as we do for an overhead squat, think the same for our front rack position and stay “on” through these repetitions, pushing into the bar with the body… vice allowing the bar to relax into it.

Secondly, find a breathing cadence to move through these repetitions. It is naturally more challenging to breathe with a bar in the front rack than not, so we must focus on it. Holding our breath through a large chunk of repetitions will inevitably cause us to slow significantly more on the following bike – focus on a cadence and force the air in and out.

On the rower, get on and bring the fan up to speed with an aggressive start. The goal of the first 5 strokes is purely to bring the power up, where an aggressive start makes a significant difference. Our recovery, and our sustainable pace, can follow immediately after. On these calories, we are looking for a pace we can hold that allows the following 12 KBS and 12 FS to be approached immediately. It’s not a relaxed pace by any means – we are pushing our effort here – but not at the expense of *needing* extra breaks on the following KBS and squats.

Midline

Metcon (No Measure)


3 Sets, Not for Time:
:30s L-Sit (accumulate through as many sets as needed)
20 Empty Barbell Good Mornings

Not for time, but for quality.

06.07.18

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans

Mobility


3 mins:

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal


10 mins:
1 Round

100 Meter Run
2 Ring Muscle-ups
10 Double Unders

Conditioning

Schlitz (Time)


4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Schlitz” is a CFNE Benchmark workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

28/20 Calorie Assault Bike
28/20 Calorie Row

**If unable to do Muscle-ups:
8 Burpee Chest to Bar Pull-ups
8 Burpee Pull-ups

**If unable to do Double Unders:
80 Single Unders
:45 Seconds Double Under Practice

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