Warrior CrossFit: 18 MAR 10

Thursday, March 18, 2010

18 MAR 10

REST DAY.

Food for thought:

Let's make sure that we are not getting too caught up in the spirit of competition associated with posting times and scores on here. Remember that the only thing that truly matters is your own personal improvement. The times and weights give me some additional feedback into the programming and your general progress, as well as giving you a general marker of performance against some others.
However, the times and weights are not the end-all and be-all. What is supremely more important is your ability to accomplish the full amount of work (our goal is to increase your work capacity across broad time and modal domains), and you can't do this if you aren't achieving the full range of motion. Intensity is a good thing and takes a while to learn and develop. What needs to come first is your full embracing of achieving virtuosity in all movements and their full movement standards.
If you are skimping on a movement standard for the sake of beating the guy next to you or posting a faster time, then you are doing yourself a disservice. Focus instead on being absolutely perfect in your execution of the standard. Within executing the standard, bust your ass and give it your all to complete the work as fast as possible, but never at the sacrifice of getting those active shoulders or crease of the hip below the knee.
I think you get the idea. If not, shoot me a comment. I'll try to be a little more clear in future posts to describe the movement standards for everything in the WOD.
Now, fuel your body, ice something if it's sore, grab something to break up that myofascial tissue in your legs, stretch, and enjoy your rest day. Oh yeah, and don't forget to get 7 - 9 hours of uninterrupted sleep tonight.

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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.