Warrior CrossFit: 24 MAR 10

Tuesday, March 23, 2010

24 MAR 10

Warrior Gym, 2100.

***This is day 3 of our 1/2 cycle. Same thing as before, 1/2 the rounds or the reps.***

*****Weigh in prior to warmup*****

Warmup: Standard

Practice: Back Squat, 3 x 3.
Crease of hip below the knee. Work up smartly until that third rep is hard to get. That starts your first set of 3.

Train: For Time:
8 rounds
15 x 65lb Sumo Deadlift High Pull
15 x Pushups

SDHPs are from mid point on the shin up to your chin. Stack some plates on the ground so that the bar rests at mid point on your shin. Drive with your hips through your heels initially, coming up on your toes to get every ounce out of the jump. Keep your arms straight initially. Shrug your shoulders to continue momentum on the barbell. Bend your elbows and pull with your arms for the last 4 -6 inches only to complete the range of motion all the way up to your chin. Keep the bar close to your body throughout the range of motion. Rinse and repeat.
Pushups are from your chest, chin, and thighs contacting the ground at the same time all the way up to full extension.
Time frame for this workout is 4 - 6 minutes. If you are not finished in 6 minutes, then stop.

Post: Spend at least 15 minutes stretching and rolling. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.

Write bodyweight, weights, scheme, and times in comments.

4 comments:

STT CrossFitMarch 24, 2010 at 11:54 AM
MAJ M - BW: 197lbs; Practice: 255,275,265. Focused on getting deeper vs. weight; Train: (4 rounds, RX'd) 3:57. My elbows are shot.
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UnknownMarch 24, 2010 at 9:13 PM
Pelletier-BW:192; Practice:245,255,255. Had a bad spill on the first practice with 225, and stayed at 255. Train: (4rds, RX'd)3:18
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STT CrossFitMarch 24, 2010 at 10:06 PM
Forgot to write down bodyweights and then we had to disperse due to alarm black.

Damiani - Practice: 225,225,225; Train: (4 rounds) 2:53.

Mike - Practice: 225,245,225; Train: (4 rounds) 2:32. Awesome!

Temple - Practice: 275,295,315; Train (4 rounds) 3:25.

Timmons - Practice: 185,205,225; Train (4 rounds) 4:08.
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KellyOBoianMarch 25, 2010 at 9:49 PM
Practice: 245, 245, 255; Train (4 rounds) 5:08.
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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.