Warrior CrossFit: 22 FEB 10

Sunday, February 21, 2010

22 FEB 10

Warrior Gym, 1030 and 2100.

Warmup: Standard

Practice: Deadlift 3x5

Train: 5 rounds for time:
5 x 135lb Hang Squat Clean
6 x Burpees
2 x 20m shuttle runs

Start the cleans from above the knee and receive in a full squat (crease of hip below the knee). Stand each rep up to full hip extension. A hook grip will become your friend in the later rounds.
Shuttle runs are 20m down and 20m back. Do this twice for a total of 4 x 20m (down-back, down-back) in each round. We'll use the width of the basketball court in the gym. These are sprints and not the time to jog. I'd prefer you took a couple of extra breaths before starting them and be able to actually sprint, than to jog and try to recover during them.

Post: PNF Hams and Quads. Write times in comments.

3 comments:

STT CrossFitFebruary 22, 2010 at 12:10 PM
MAJ M - Practice: 275,285,295; Train: RX'd, 7:42. Used the near edge of the court/matting to the far blue line on the court for the sprints. Brutal. Very difficult to get any intensity on the sprints. Recommend you take 10 good breaths before the sprints, otherwise you'll just stumble through them coming off the burpees. And I wasn't kidding about the hook grip when I posted it...
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STT CrossFitFebruary 22, 2010 at 10:30 PM
Mike - Practice: 295,305(4),295(4); Train: 115lb Hang Cleans, 9:50.

Wallace - Shoulder Rehab and skills work on pistols.
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AnonymousFebruary 20, 2012 at 11:29 PM
CPT D (2012)

Wow! After taking a year off.....

Train 3 rounds 185lbs x 10 reps

RX'd: 8:28
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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.