Warrior CrossFit: 27 MAR 10

Saturday, March 27, 2010

27 MAR 10

Sorry for the late post.

Warrior Gym, 2100.

Those on FOB Warrior who didn't work out yesterday due to the elections will do yesterday's workout today. Those of you who did, have at this one.

Warmup: Standard

Practice: Weighted Pullups, 1-1-1.
You get three attempts at a max weight for pullups. Kipping is authorized. You can use the belt thingy with a chain, or put a dumbell between your legs. From full extension to chin over the bar.

Train: "1/2 Murph" For Time:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run

After the first 800m run, you can partition the pullups, pushups, and air squats as needed. A good technique is to do them "Cindy" style in sets of 5, 10, and 15 each. Keep the intensity up. Pullups are from full extension to chin over the bar. Pushups are from chin, chest, and thighs touching ground at the same time up to full extension. Squats are crease of hip below knee to full extension. Try to make that last 800m into a run and not a survival jog.
Time frame for this workout is 14 to 16 minutes. If not complete in 16 minutes, then stop.

Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance if you didn't on Wednesday.

Write weights and times in comments.

6 comments:

kselaptMarch 27, 2010 at 7:52 PM
MAJ M - can we reschedule tomorrows class? our company has some function we have to attend all day. going to do todays workout tomorrow early
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NickGMarch 27, 2010 at 8:57 PM
Practice: 70, 95, 105; Train: RX'd, 19:02 (at 15:40, I was starting the second 800m so I did it anyway to punish myself for being such a wuss when doing squats).
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STT CrossFitMarch 27, 2010 at 10:51 PM
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STT CrossFitMarch 27, 2010 at 10:53 PM
Doc - No problem. Just give me a time if you want to reschedule for a later time on Sunday. I'm free all day. If Sunday's a no-go, we can move it to Thursday or the following Sunday.
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kselaptMarch 28, 2010 at 9:04 AM
Today probably wont work MAJ M; ill be in Mchenry on thursday. Next Sunday should work, we can plan on 1000 if that sounds good. sure ill see you this week and just let me know what works for you. thanks!
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kselaptMarch 28, 2010 at 7:42 PM
Did the "half murph" today (sunday). I should have not tried this on an empty stomach about 16hours since my last meal. Practice: 45,70,80(F) Train: RX'd; 24:47...pathetic but I was not going to stop at 16:00
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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.