Warrior CrossFit

Monday, October 18, 2010

Oct 19th

HELL WEEK (day 2)

Location army gym 1730hrs

Warm up: standard

No practice

Train: Karren

16# wall balls x 150

10 min window

see ya there!

Oct 18th

This is it, my last week. We will finish this out in style. I hope you are all ready for hell week. Personally I am a little scared. HAHA lets do it!

HELL WEEK DAY (1)

Warm up: Standard

Practice: Due to the risk of over training, this week there will not be any practice.

Train: Elizabeth: 21; 15; 9

Cleans 115 and 75 #

Dips

6-8 min

Sunday, October 10, 2010

Warm up : 1/2 standard

Practice: DL 3x10 40-50% 1 RM

Train: Pull ups 10, 9, 8, 7, 6,......... 1
GHD sit ups 1, 2, 3, 4, 5, 6, .......10

The chipper will be programed for Wed. Keep nutrition and rest in the back of your mind. They will be very important on Wed. HYDRATE!!!

Saturday, October 9, 2010

Oct 9th

Warm up: 1/2 standard

Practice: cleans 1 rm 1.1.1

Train: 21/15/9
95/65# thruster
Dips
4-6 min

Sorry I keep forgeting to post. I am trying really I am. Good luck!

Tuesday, October 5, 2010

Oct 6th

Warm up: 1/2 standard

Practice: Squat 3x3 75/85/85%

Train: 1 mile for time. This is as fast as you can
1 mile x 25 walking lunges every 2 min.
Total 2 miles. Your legs should be smoked after this.

Oct 5th

Sorry everyone for the last couple of days. I cleaned my room and threw out my reminder to post the WOD. Anyway here you go; If you have questions please call me.

Warmup: 1/2 Standard

Practice: Shoulder Press new 1 RM 1.1.1

Train: The Hare

Rabbit x 100m
Rabbit high jump x 10
200m sprint

5 rounds 2.1 rest ratio. We should be pushing just past 2 min per round. Have fun!

Friday, October 1, 2010

Oct 1

Warm up: standard

Practice: Cleans 3x3 85%

Train: 10 Burrpies
10 Jump squats
200m Sprint

3 rounds for time: 4-6 min window
This one should be a littl easier today. Haha trust that there is a reason for that. Enjoy!

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.