Warrior CrossFit: 24 FEB 10

Wednesday, February 24, 2010

24 FEB 10

Warrior Gym at 2100 or complete on your own. Right now I don't think anyone will be there. Call me on my cell if you plan on attending, otherwise I won't be there.

Warmup: Standard + Burgener Warmup (watch the demo on the CrossFit main page if you don't remember it)

Practice: Front Squat 3 x 5
Focus on using a weight that you can get perfect form on. Initiate the movement down with your hips. Get those elbows as high as possible, and it's okay to let the bar roll back on your fingertips. However, make sure you've got enough contact with the bar to control it and that it is resting on your clavicle. NO doing that crossed-arms, "I-dream-of-Jeanie" bullshit you might see other people doing in the gym. We want the bar in a position that we can do something with it, like press it overhead if we needed to. Get the crease of your hip below your knee.
Drive through your heels and get your elbows as high as possible on the way up with it.

Train: "Isabel" 30 x Power Snatches for time
Pick a weight that you can handle. The RX'd version calls for 135 but I guarantee that's too much for any of us. Pick a weight between 65 and 115, with 95 probably being just about right for most of you. It is a Power Snatch, so start from the ground and receive it with arms/elbows locked out at whatever height you catch it. You do not need to catch it in a full squat or ride it down into a full squat. It's okay if you do, just not required. Focus on jumping the barbell as high as you can get it. There are a ton of videos on the Snatch on the CrossFit main page if you don't feel comfortable or want/need to review some more. This should be a relatively quick workout, target time is between 2-4 minutes.

Post: PNF Quads and Hams. Stretch hips, calves, and lats. If you didn't do hand maintenance on Saturday, do it tonight. Fuel your body properly for tomorrow's rest day.

1 comment:

STT CrossFitFebruary 24, 2010 at 6:10 PM
MAJ M - Practice: 155,175,185; Train: 115 lbs, 3:31.
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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.