Warrior CrossFit: 30 MAR 10

Monday, March 29, 2010

30 MAR 10

Warrior Gym, 2100.

Warmup: Standard

Practice: Push Press, 3 x 5.
Keep that upright/vertical back position with a "big butt" as you dip and drive to create momentum on the bar. Knees should lock and then press it the rest of the way. Ideally this should be a little less than your 1RM for shoulder press.

Train: As Many Rounds As Possible (AMRAP) in 10 minutes of:
10 x 55lb DB/KB Swing
10 x 24in Box Jump

Dumbell swings should be heavy but be realistic. If 55lbs is too heavy for you to maintain proper form, then scale back the weight. Keep your back locked in (neutral spine) throughout the range of motion. Starting position is hands between legs with forearms touching your thighs. Finishing position is DB/KB over your head with a portion of the ear visible in front of the arms, hips fully extended. Make sure you control the DB/KB on the way down and don't let it control you.
Box jumps should be higher than we've normally done. Stack plates or boxes up to get it as close to 24" as possible. You must come to full hip extension either on top of the box when you land, or at a level higher than the box as you jump back down. Try to keep a good, steady, and fast cycle time throughout.
Be smart about breaks and keep chugging your way through it.

Post: PNF, stretch, and roll.

Write weights and number of rounds completed in comments.

7 comments:

STT CrossFitMarch 30, 2010 at 11:57 AM
MAJ M - Practice: 155,165,175 (could/should have gone heavier, but was trying to save the elbows); Train: RX'd, 9 rounds in 9:58. Great workout.
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STT CrossFitMarch 30, 2010 at 12:05 PM
Pelletier - Practice: 115,115,115 (worked on form); Train: 45lbs, 10 rounds in 9:57.
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NickGMarch 30, 2010 at 7:05 PM
Practice: 135, 155, 160 (trap. strain again... F**K!); Train: RX'd, 8 rounds + 5 Box Jumps.
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AnonymousMarch 30, 2010 at 8:19 PM
Practice: 135, 155, 175(could have gone heavier but shoulder said NO!); Train:
RX'd 8 rounds, round 7&8 were ugly, should not have used the 55lbs. Should have use 50's!
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kselaptMarch 30, 2010 at 8:40 PM
Practice: 115, 125, 135 (could have went a little heavier-next time); Train: 50lbs 12rounds 9:56
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STT CrossFitMarch 30, 2010 at 10:13 PM
Damiani - Practice: 115,135,135; Train: 45lbs, 9 rounds.

Timmons - Practice: 115,135,135; Train: 40lbs, 9 rounds.
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KellyOBoianMarch 31, 2010 at 7:57 AM
Practice: 135, 145, 155; Train: 55 lbs, 6 rounds.
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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.