Warrior CrossFit: 23 MAR 10

Monday, March 22, 2010

23 MAR 10

Warrior Gym, 2100.

***This is day two of our half cycle. Same rules as yesterday. Either half the number of rounds or the number of reps/distance on this one. (Scale the weight appropriately)***

Warmup: Standard

Practice: Shoulder Press, 3 x 10.
Make sure those hips/knees stay locked. This is pure upper body. Try to add at least five pounds to the last time we did this.

Train: For Time -
6 Rounds
40ft Bear Crawl
20 x 45lb KB/DB Swings
14 x Burpees

Bear Crawl is self-explanatory.
Swings are from forearms touching the thighs (KB/DB between the legs) to KB/DB overhead with arms covering the ears when viewed from the side. Keep your neutral spine position throughout the range of motion. Hunching/rolling your back is a great invitation to injury. Lock your form in and don't let the KB/DB control you. Pick a weight that you can get 20 reps unbroken on (probably close to same weight you used last week for Helen). Initial movement should be created by driving your hips, just as if you were doing a vertical jump/push press/2nd pull of clean. Try to keep your elbows straight throughout the range of motion so that the energy created from your hips gets transferred better.
Burpees are burpees. Chest to deck at the bottom, arms overhead w/clap covering the ears, hips at full extension (vertical), and your feet off the damn ground!
Either half the number of rounds or the number of reps/distance.
Target time to finish is 6 - 8 minutes. If you are not done in eight minutes then stop.

Post: PNF, stretch, and foam roll. Try to get 15-20 minutes in.

Write weights, scheme, and time in comments.

5 comments:

STT CrossFitMarch 23, 2010 at 11:57 AM
MAJ M - Practice: 115,115,115(8); Train: (3 rounds, 45lbs) 5:47. That might have been a wee bit much for a 1/2 cycle. Oh well. That smoked me!
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STT CrossFitMarch 23, 2010 at 12:00 PM
Pelletier - Practice: 95,115,125(8); Train: (3 rounds, 45lbs) 6:53.
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STT CrossFitMarch 23, 2010 at 5:16 PM
Doc Sela - Practice: 115(8),95,95(8); Train (3 rounds, 45lbs) 5:38. Impressive!
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STT CrossFitMarch 23, 2010 at 10:27 PM
Damiani - Practice: 85,95,115; Train: (3 rounds, 45lbs) 5:38. Nice!

Mike - Practice: 85,95,105(9); Train: (3 rounds, 45lbs) 5:47.

Temple - Practice: 95,115,135; Train: (3 rounds, 45lbs) 7:40.

Timmons - Practice: 65,85,105(5); Train: (3 rounds, 35lbs) 6:38.
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KellyOBoianMarch 23, 2010 at 11:04 PM
Practice - 115, 115, 115 (7); Train: (3 rounds, 45lbs) 7:19.
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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.