04.25.18

CrossFit Ecstatic – CrossFit


Notes


Opening the session building to a heavy hang squat clean.
Not an absolute max, but we are free to climb if the weights feel good.
Following, an ascending ladder of hang squat cleans and toes to bar.

Warm-up


ACTIVATION

500 Meter Light Row into…
2 Rounds:
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

5-4-3-2-1:
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff Legged Deadlifts
5 Front Squats
5 Hang Muscle Cleans

OTM x 5 (at light to moderate loads)
1 Hang Power Clean
1 Front Squat
1 Pausing Hang Squat Clean
Pause for 2s in receiving position (bottom of squat)

Strength

Hang Squat Clean


On the Minute x 10
Hang Squat Clean
Building to a Heavy Single for the Day

As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat). Speed to the bottom, and confirm our position there before standing, followed by a full hang squat clean to complete the set. This is the case for the first 3 sets, where we then transition to a single hang squat clean, without a pause, for the remainder.

Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean

Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean

Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean

Set #4 – 1 HSC @ 65% of 1RM Clean

Set #5 – 1 HSC @ 70% of 1RM Clean

Set #6 – 1 HSC @ 75% of 1RM Clean

Set #7 – 1 HSC @ 80% of 1RM Clean

Sets #8-10 – Build to a Heavy Hang Squat Clean for the Day. Post heaviest completed lift

Conditioning

Under The Lights (AMRAP – Reps)


Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans (95/65), 3 Toes to Bar
6 Hang Squat Cleans (95/65), 6 Toes to Bar
9 Hang Squat Cleans (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.

Climb the ladder as far as we can within the 8:00 time cap.

Post total repetitions (legend below) to wodify.
Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

Moving into this workout, we want to recognize that the first three rounds (3’s, 6’s, and 9’s) is the “buy-in” to the workout. Smooth, steady transitions here are what we are after – not a sprint start. These lower repetition starts tend to send athletes into a flurry in the first few rounds, only to slow dramatically in the 12’s and 15’s. If anything, that is where we want to start to make our push, through well executed, consistent sets.

Tips


Two focus points:

Hang Squat Cleans
We are looking for a loading that you could complete 21+ repetitions unbroken with when fresh. On these repetitions, let it be our focus to find the rack position on each. At a moderate weight for high repetition, it can be easy to allow our technique to slide here. If we allow that to happen, it is our shoulders and midline that feel the effects and will fatigue exponentially quicker. And those two muscle groups are exactly what we need for the other movement in the couplet, the toes to bar.

Ensure we are racking the barbell, that is, resting the bar on the front delts with a loosened grip on the barbell during each squat. As we warm through this motion, we are looking to get 90% of the barbell’s weight on the shoulder – and off the wrists. This will also preserve your grip for the ensuring toes to bar – whereas a tight grip throughout the ROM of the hang squat clean will do the opposite.

As we move deeper into this workout, break the hang squat cleans early. It is a common pitfall in workouts for athletes to push for unbroken sets deep into a workout, at the expense of time. An unbroken set of 15 hang squat cleans is impressive at this point in the workout, but is very costly if we are resting 20+ seconds before and another 10+ seconds after given the fatigue before we start the TTB.

Toes to Bar
Focus on the backswing today. During the TTB, it is very common to focus only on the front of the motion, that is when your feet are in front of the body. Much like how we teach our ring muscle-ups, we are looking for a long body and reach back with the heels during the back swing. The analogy is that of a baseball pitcher. The reach back behind is the windup. Without it, there isn’t much power behind the throw.

Much like the hang squat cleans, we want to break these early. Knowing the transition between sets is quick, we can break these up into smaller sets and continue to move forward aggressively.

Body Armor

Metcon (No Measure)


3 Giant Sets:
12 Double KB Front Rack Step Ups, 20″ (https://www.youtube.com/watch?v=XS54dbuEydM&width=640&height=480)
24 Glute Bridges (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)
Rest 2:00 between sets.

On the step-ups, our aim here is to pull with the lead leg (placed on the box), versus push. The goal here is to fire the glutes and hamstrings to bring us atop the box, rather than allowing our chest to pitch forward and push with our quads. Choosing loads that allow for not only each set of 12 to be unbroken, but to be executed with sound technique, we are free to build or hold the same weights across the three sets.

04.24.18

CrossFit Ecstatic – CrossFit


Notes


Week three on our gymnastic pushing progression.
Following, a variation of a workout we’ve completed in the past before, using hang power snatches in replacement of deadlifts. Stimulus notes detailed below on the weight selections.
Midline to finish.

Warm-up


ACTIVATION

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
5 Strict Pull-Ups, 10 Pushups, 15 Dowel Overhead Squats

5-4-3-2-1:
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)

Snatch – Barbell Warmup (with an empty BB):
5 Good Mornings
5 Back Squats
5 Strict Presses (front rack)
5 Stiff Legged Deadlifts
5 Behind the Neck Strict Presses (snatch grip)
5 Pausing Overhead Squats

Gymnastic Pressing


Week 3 of building our gymnastic pressing capacity.

Strict Handstand Push-ups


On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Reposted from last week, in the event that we have not yet tested our max set. If we have yet to test, today is a great day to do so.
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).

Conditioning

Traffic Jam – Part 1 (AMRAP – Rounds and Reps)


In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

Rest 5:00

Traffic Jam – Part 2 (AMRAP – Rounds and Reps)


In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

Rest 5:00

Traffic Jam – Part 3 (AMRAP – Rounds and Reps)


In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.
In Part #2, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.
In Part #3, we are looking for a barbell weight that allows for 10+ repetitions unbroken when fresh.
Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions. If we are not running today, complete on the rower for equal meters (600m/400m/200m respectively).

Midline Conditioning

Metcon (No Measure)


EMOM x 12 (3 Rounds)
Minute 1 – 15 GHD Sit-Ups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Weighted Sit-Ups (10# Plate)
Minute 4 – 10/7 Calorie Assault Bike (15/12 Schwinn Air Bike)

On the weighted sit-ups, hold the plate across your chest, and we are looking for a load that allows for each set to be unbroken. Free to climb in weight through.

04.23.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week Four.
Week 2 of 2 of this specific primer set, aiming to build upon last week.
This will also be the final week (4th) of this specific 6-4-2 squat repetition scheme.
Body Armor to close.
Muscle Monday.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
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 + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Back Squat Waves

Back Squat


Squat Waves – Week #4
Each set to be completed “On the 3:00”:
Building upon last week, with our final iteration with this repetition scheme.

Wave #1

Set #1 – 6 Back Squats @ 71% of 1RM Back Squat

Set #2 – 4 Back Squats @ 76% of 1RM Back Squat

Set #3 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 76% of 1RM Back Squat

Set #5 – 4 Back Squats @ 81% of 1RM Back Squat

Set #6 – 2 Back Squats @ 86% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 81% of 1RM Back Squat

Set #8 – 4 Back Squats @ 86% of 1RM Back Squat

Set #9 – 2 Back Squats @ 91% of 1RM Back Squat

Body Armor


“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train.

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. On the weight selections, we are looking for a moderate load… weights that we can move with very good technique. Free to climb in weight between rounds, but technique is far more important here than loading. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.

Metcon (No Measure)


Part #1
Alternating EMOM x 10 (5 Rounds)
7 Push Presses
7 Deadlifts

On both movements, start at 60% and climb from there incrementally. There is not a target percentage to reach, but instead a theme – mechanics. Let’s put some good work in here, but truly intended to not be a max-effort seven reps.

Part #2
3 “Giant” Sets:
100m Overhead Kettlebell Carry* (https://www.youtube.com/watch?v=mWwC8N3ZegY&width=640&height=480)
10 Inverted Barbell Rows (https://www.youtube.com/watch?v=NukTT323jFc&width=640&height=480)
50 Band Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 2:00 between rounds.

*Overhead Kettlebell Carry
Change arms after 50m. Left arm going out, right arm coming back.
Athlete’s choice on loading, but we are looking to maintain a locked out elbow (to the best of our abilities) with the loading directly overhead. If our technique isn’t excellent here, it’s best to move with a lighter load to start to ingrain the best movement patterns we can find here.

04.21.18

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION

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

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)

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

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches + 2 Power Snatches
2 Hang Power Clean and Jerks + 2 Power Clean and Jerks

Steadily build in both movements following, preparing for the olympic cycling.

Olympic Cycling


Session 2 of Olympic Cycling, building upon our first session (2) weeks ago. We are adding 4% to each lift (snatch and clean and jerk).

Power Snatch


On the :30s x 5 Rounds – 3 Power Snatches @ 64% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 64% of 1RM Snatch

— Rest 3:00 —

Clean and Jerk


On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 54% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 54% of 1RM Clean and Jerk

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

04.21.18

CrossFit Ecstatic – Community WOD


Warm-up


2 x :30 Seconds

Push-up to Down Dog
Active Samson
Active Spidermans
Air 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

Conditioning

Century Club (Team Version) (Time)


In Teams of 3, For Time:
100 Calorie Row
100 Box Jump Overs (24″20″)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 CTB Pull-Ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24″20″)
100 Calorie Row

Stimulus wise, for both variations, we are looking for a light barbell. A loading that we could complete 20+ repetitions unbroken on both the power snatch and the thruster, so that this workout is more about conditioning the engine, than building strength on the barbell.

Inside of the team variation, one athlete is allowed to work while the other two must rest.

Century Club (Individual Version) (Time)


For Time:
30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (75/55)
30 Thrusters (75/55)
30 CTB Pull-Ups
30 Thrusters (75/55)
30 Power Snatches (75/55)
30 Box Jump Overs (24″20″)
30 Calorie Row

Stimulus wise, for both variations, we are looking for a light barbell. A loading that we could complete 20+ repetitions unbroken on both the power snatch and the thruster, so that this workout is more about conditioning the engine, than building strength on the barbell.

Inside of the team variation, one athlete is allowed to work while the other two must rest.

04.20.18

CrossFit Ecstatic – CrossFit


Notes


Week 3 of “Silverback”.
Starting the session off with a new set of Silverback Primers.
Following, week three (of four) of our strict press progression. Much like last week, we are looking for a modest increase in loading, with the knowledge that we are completing this for a fourth and final time next week.
Tempo Front Squats to follow, with repetition Back Squats to close out our strength training for the day.

Following, a classical benchmark of ours – “Surfer on Acid”. A simple engine builder that we can bite into with intensity today.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
9 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
12 AbMat Sit-Ups
20 second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

Followed by…
10 Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by…

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&feature=youtu.be&width=640&height=480)
Completed with an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Strict Shoulder Press


4 Sets of 6 Repetitions
Same weight across all four sets. All repetitions taken from the rack.

Week 3 of a simple yet effective strict press progression. Let’s aim for a modest increase, knowing that our aim is to climb steadily for another two weeks following this. Much like last week, we are looking to increase somewhere around 3-5%.

There will be one final iteration of this progression completed next week.

Tempo Front Squat


Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.

Week 3 of our positional squatting. On this and our fourth week (next), we’ll be using a new tempo scheme.
Also this week and next, we will be finishing with sets of repetition back squats.

Part #1
On the Minute x 9:
1 Tempo Front Squat
3 Seconds Down
3 Seconds Pause in the Bottom
3 Second Stand

Set #1 – 1 Rep @ 60% of 1RM FS

Set #2 – 1 Rep @ 60% of 1RM FS

Set #3 – 1 Rep @ 60% of 1RM FS

Set #4 – 1 Rep @ 64% of 1RM FS

Set #5 – 1 Rep @ 64% of 1RM FS

Set #6 – 1 Rep @ 64% of 1RM FS

Set #7 – 1 Rep @ 68% of 1RM FS

Set #8 – 1 Rep @ 68% of 1RM FS

Set #9 – 1 Rep @ 68% of 1RM FS

Rest 3:00

Back Squat


Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats, complete:
Rest 2:00 between sets.

Conditioning

Tips


To warm for “Surfer on Acid”, we want to turn on our metabolic engine. Jumping into this workout without a proper warmup is much like slamming down on the gasoline on a cold car engine. We want a gradual build to intensity, so that, the “engine” can process well and perform at our best.

Complete 3 Rounds, building in intensity:
100m Run, 5 Burpees

Let the first be a casual, walk-through pace. The second is of good intensity, but not close to our workout speed. The third should be at, or even slightly above, workout speed. That way when we dial it back down a touch to a training pace, our body is that ready for it.

Surfer on Acid (Time)


3RFT:
400m Run
21 Burpees
Looking for the two foot jump up on the burpees to be “Rx”. Jump and clap overhead.
If we are not able to run today, row 500 meters per round.

In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

On the running… imagine we are running a one mile foot race. It’s not a 400 meter sprint to open the workout, nor is it a 5K run. It’s a speed that we believe we could hold for over 6 minutes. This first 400 can be jokingly referred to as “the idiot” test in workouts. It’s very tempting to come out too aggressively here, where in truth we are more concerned with the speeds of the second and third runs. Not the first. Again, think 1 mile footrace pace.

On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.

On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.

04.19.18

CrossFit Ecstatic – CrossFit


Warm-up


Cone Game

Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

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

Mobility


5 mins:

Front Rack Stretch – 1 Minute

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.

Childs Pose – :30 Seconds

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.

Pigeon Pose – :30 Seconds Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Rehearsal


10 mins:

1 Round

Performed with lighter weight

2 Power Cleans
2 Air Squats
2 Front Squats
2 Air Squats
2 Push Jerks
2 Air Squats
2 Clusters

1 Round

Performed with workout weight

2 Power Cleans
2 Air Squats
2 Front Squats
2 Air Squats
2 Push Jerks
2 Air Squats
2 Clusters

Conditioning

Rack City (Time)


For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Four different barbell movements and air squats performed in today’s chipper. The weight on the barbell should be slightly heavier than what athletes used in “Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

04.18.18

CrossFit Ecstatic – CrossFit


Notes


After two days of weights, today we are focused purely on bodyweight movements – with a focus on conditioning.
Our strict press progression has been moved to Friday, so that we are allowing the shoulders to recover today.
Repeating a benchmark of ours, “Full Circle”, building the engine.
Midline to finish.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
250 Meter Row
20 Seconds of Jump Rope
15 Calorie Bike
20 Seconds of Jump Rope
250 Meter Row

Building to a moderate pace:
150 Meter Row
15 Double-Unders
10 Calorie Bike
15 Double-Unders
150 Meter Row

Final round, workout pace:
100 Meter Row
10 Double-Unders
5 Calorie Bike
10 Double-Unders
100 Meter Row

Conditioning

Full Circle (Time)


For time:
1,500 Meter Row
100 Double-Unders
30/21 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row

*DU Scale:
200 Single Unders
2:00 Double Under Practice

On the first row today, fall in to what you believe you would be your 5K pace. Envision your 2K pace plus 10-15 seconds. Seconds gained here with an aggressive start quickly disappear during a slow transition to our jump rope, or if we have a single extra trip on that first 100. On the last 100 meters, ease off so that our transition to our rope is smooth and immediate. On the final 1,500 meter row to close out the workout, we can lean into a bit more knowing that’s the finish.

If we do not have a bike today, complete 50 medicine ball squat jumps (20/14). Holding a medicine ball to your chest, complete a full squat followed by a the smallest hop off the ground you can find. Come to full extension and hop, but much like a burpee, the aim is to jump, but not over jump.
There is a training goal for every workout. Today, it’s a self-assessment of our double-under capacity. In the history of the Open, double-unders have been tested multiple times in high volume. Having the ability to cycle through sets is just as much a skill(technique) as it is fitness. Having this capacity is a game-changer when we compete next year. We will test periodically a very similar style of workout of the above, checking in on our DU capacity.

These sets by no means need to be straight, or even completed in large sets. What we need here is consistent sets. In that first 100 reps, much like how we make analogies to a 5K race, we wouldn’t come out sprinting (only to slow dramatically, if not to a standstill). We’d come out with a pace (or set) that is manageable. Test the waters here, and find our capacity through controlled rest periods, but enter this first 100 with the intention of minimal trips. We can accomplish that through manageable, consistent sets… *not* by going as far as we can in that first attempt and then grinding to the finish. Move in with this micro-goal in mind…you’re last set to complete that first 100 double-unders should be the same size, if not bigger, than your first set.

With that said, trip-ups will happen to almost every single athlete in this workout – the approach we take after that next set is very important. It is very common to feel frustration on a trip, and immediately launch into your next set. This likely will result in a second, and third trip, all within a few moments. This is energy sapping. It is here where we need a brief moment of composure. Relax, take the extra breath, and then attempt your next set.

Midline Conditioning


Not for Time:
21-18-15-12-9
Weighted AbMat Sit-Ups
*After each set, :15s L-Sit after each round.

For weight selection, choose a loading that allows for all sets to be completed unbroken. The L-Sits can be modified by bending the knees, or bringing the feet closer to the body.

04.17.18

CrossFit Ecstatic – CrossFit


Notes


Week two in our strict gymnastic pushing progression.
Following, snatch skills, building into a power snatch.
Conditioning to finish, pairing the snatch with a higher skill gymnastic movement.

Two good days of weights so far this week. Tomorrow, a focus away from the weights, on a longer conditioning piece comprised of rowing, biking, and jump rope.

Warm-up


ACTIVATION

500 Meter Row, 10 Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
400 Meter Row, 8 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be&width=640&height=480)
300 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.
200 Meter Row. 4 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480) + 4 Strict Pull-Ups + 4 Strict Handstand Pushups

Gymnastic Pressing


Week 2 of building our gymnastic pressing capacity.

Strict Handstand Push-ups


On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Reposted from last week, in the event that we have not yet tested our max set. If we have yet to test, today is a great day to do so.
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).

Strength

Primer


POWER SNATCH PRIMER

On the 2:00 x 5:
5 Muscle Snatch (https://www.youtube.com/watch?v=3l9Adagax1Y&width=640&height=480)
5 Snatch Grip Push Jerk (https://www.youtube.com/watch?v=qEwnbaXyufc&width=640&height=480)

Aim here is to keep the loading on the lighter side, while using the same weight for both movements.

In the muscle snatch, our focus is positioning of the barbell as it moves from ground to overhead. The closer the bar stays to our torso, the better control we have over it. Focus on an aggressive hip extension followed by bringing the elbows high to the outside. To finish the movement, an aggressive turnover at the top.

After your 5th muscle snatch, return the bar to the back rack position to complete the 5 snatch grip push jerks. The snatch grip push jerk trains the speed beneath the bar into our power catch position. In other words, let’s focus on our speed beneath the bar, driving ourselves downwards, as opposed to pushing the bar up.

Power Snatch


On the Minute x 10
1 Power Snatch

Let’s go by feel today, drilling in good movement, versus trying to find a one rep max. Aim today is to build to a well-executed heavy.

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Sets #7-10 (4 sets) – Build to a heavy single for the day. Post heaviest completed lift to the tracker below.

Conditioning

Ring of Fire (AMRAP – Reps)


Ascending Ladder for 9 Minutes:
1 Ring Muscle-Up, 1 Power Snatch (135/95)
2 Ring Muscle-Up, 2 Power Snatch (135/95)
3 Ring Muscle-Up, 3 Power Snatch (135/95)
4 Ring Muscle-Up, 4 Power Snatch (135/95)
5 Ring Muscle-Up, 5 Power Snatch (135/95)
Continue to add (1) to each movement per round.

Add total repetitions together for score. If we are not completing ring muscle-ups today, let’s complete 2 for 1 CTB Pull-Ups (2 CTB PU in the first round, 4 CTB PU in the second, etc). On the power snatch barbell, we are looking for a load that we are very confident we could complete 5+ repetitions unbroken. A heavier stimulus today, but a load that we could complete steady singles throughout.
Much like we saw in the Open (18.2 and 18.5), this is a “reverse elegance” workout. The rounds get longer the deeper we move into the workout, versus shorter (such as Fran’s 21-15-9). In other words, it is our aim to pace the first few rounds. Just because we can go 4 unbroken ring muscle-ups doesn’t exactly mean we should.

We want to aim to pick up our pace in the second half, at the 4:30 mark, where most athlete’s actually slow down. The workout lures you in during the first few rounds – we need to focus on our own pace and not become caught up in it.

On the ring muscle-ups, break these up before we need to. This is a movement that slows significantly if we come close to failure, so breaking these sets up is highly important. On the power snatch, let’s refer back to our second primer drill – the snatch grip push jerk. The speed and aggressiveness of our lockout will be key today. If we don’t punch ourselves beneath the bar, we as a result need to press the bar to extension, expending shoulder capacity unnecessarily. As you can imagine, this will dramatically effect the work on the rings.

04.16.18

CrossFit Ecstatic – CrossFit


Notes


Week 3 of “Silverback”.
Introducing new primers this week along with another build on our squat waves.
This is Week 3 of 4 in this specific squat repetition scheme.
Body Armor to close.
Muscle Monday’s.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
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 + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Back Squat Waves

Body Armor


“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train.

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. On the weight selections, we are looking for a moderate load… weights that we can move with very good technique. Free to climb in weight between rounds, but technique is far more important here than loading. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.

Back Squat


Squat Waves – Week #3
Each set to be completed “On the 3:00”:
Building upon last week, moving into week 3 of 4 on this specific repetition scheme.

Wave #1

Set #1 – 6 Back Squats @ 69% of 1RM Back Squat

Set #2 – 4 Back Squats @ 74% of 1RM Back Squat

Set #3 – 2 Back Squats @ 79% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 74% of 1RM Back Squat

Set #5 – 4 Back Squats @ 79% of 1RM Back Squat

Set #6 – 2 Back Squats @ 84% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 79% of 1RM Back Squat

Set #8 – 4 Back Squats @ 84% of 1RM Back Squat

Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Metcon (No Measure)


Part #1
3 Sets, Not for Time:
10 Deadlifts
15 Parallel Bar Dips (https://www.youtube.com/watch?v=VnZNA-UOqkw&width=640&height=480)
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.

Part #2
3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

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

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility