Warrior CrossFit: 04 MAY 10

Monday, May 3, 2010

04 MAY 10

Warrior Gym, 1500, 2000, and 2100.
CW2 Temple, wherefore art thou?

Warmup: 1/2 number of reps on standard warmup.

Practice: Shoulder Press
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM

Train: For Time:
50 x Burpee Pullups

Pretty straight-forward. Do a burpee and jump straight into a pullup. Ideally the pullup bar is a foot higher than your reach. Come off the pullup bar and go straight into the next burpee pullup. Range of motion is chest to deck at the bottom and chin over the bar at the top. Time frame for this workout is 2 to 4 minutes. If you are not finished in 4 minutes, then stop.

Post: PNF, stretch, and roll. Your legs will need it after yesterday and today.

2 comments:

STT CrossFitMay 4, 2010 at 12:08 PM
MAJ M - Practice: 125,145,165(4); Train: RX'd, 3:58. All-out sprint on my last ten burpees to finish in time. There is no time for rest in this, and pace has to be quick if you don't want a DNF. Quads are mush. Stretched for 15 minutes and legs feel much better.
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kselaptMay 4, 2010 at 7:37 PM
Sela- Practice: 95,115,135 (x1 then F) Train: 3:13; felt like a little girl on the press and then rocked the training; found a new "goat" to beat on
Wise- Practice: 95,115,135 (x3 then F) Train: 48reps in 4 min
Ferarra- Practice: 95,115,135 (x7) he should have moved up from there Train: 49 reps, a couple pull ups not quite chin high cost him at the end
Goodgame- 95,115,135 (x2 then F) Train: 3:58
*Overall our group did pretty well on this, anything compared to yesterday was good
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Components of Warrior Crossfit Workout

1. Warm-up: Dynamic range of motion and strengthening series that is described on the right hand side of the page below

2. Practice: During this portion we focus on 1 maybe 2 lifts and really focus on perfect form and attaining new strength gains

3. Train: The training portion is the high intensity, all-out effort workout that CrossFit is known for. Your diet, recovery and focus should all be done with maximizing your training in mind. Warrior CrossFit programs its training so that you function well in both anaerobic and aerobic events (Metabolic Conditioning). Most of our training events will last between 4-10 minutes so give everything you've got

4. Post: After getting smoked we cool down with stretching. Usually the partner assisted contract/relax type

Workouts average between 45-60 min total

Off days are Thurdsay and Sunday: 3 on, 1 off; 2 on, 1 off

WARMUP - TO BE COMPLETED PRIOR TO EVERY WORKOUT

This is a linear progression of perfect form. If you can only do one rep perfect, then continue that one perfect rep the rest of the week. Next week you will do two, the following week do three, and so on. After you can do ten perfect reps, then increase the difficulty and/or range of motion.

Jog in Place w/arm swings
Tuck Jumps
Neck Rotations
Shoulder Rotations
Pushups (PERFECT FORM)
Hip Rotations
Hip Swings
Toe Touches
Tuck Jumps
Knee Rotations
Ankle Rotations
Double Unders
Strict Pullups
Knees to Elbows
GHD Situps
Back Extensions
Handstands/Handstand Pushups
Air Squats (PERFECT FORM)
Overhead Squats

10 General Physical Skills

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or a combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

World-Class Fitness in 100 Words:

o Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
o Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
o Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
o Regularly learn and play new sports.