Warrior CrossFit: 6 MAR 10

Friday, March 5, 2010

6 MAR 10

****Gym is closed!!! Meet at the pullup bars on the track instead. We'll do tire flips for practice.****
Warrior Gym **Track**, 1030 and 2100.

Warmup: Standard

Practice: 3 x 5 Push Jerk
Warm up with light weight and practice the proper movement/mechanics. It will help if you review some videos on CrossFit.com. Keep your "big butt and big chest" position through the movement, and don't let your hips chase your femurs. You will dip, drive with your hips (to full extension!), and then push yourself under the bar. It is okay for your feet to leave the ground and end up wider in a typical squat/landing stance. Remember, in the jerk your elbows lock first, and then you stand the weight up with your hips. This is a pretty difficult/complex lift, but it is the most efficient way to get a weight from the shoulders to overhead.
If you're having trouble figuring it out on your own, put about 115lbs on the bar. Do strict presses until you reach failure. Continue without stopping by transitioning to push presses until you reach failure. Your body will naturally transition to push jerks as your arms fatigue and you'll start to use your hips to stand the weight up.
Grip width and hand/elbow position is the same as the other presses. You will most likely "feel this" in your lower back if you're doing it correctly. Ideally your 5RM for the jerk should be at or higher than your 1RM for the shoulder press.

Train: 4 Rounds:
400m Sprint
Rest 2 min
Write your split times for each 400 in the comments. Anybody got a sub-60 seconds? Be smart about warming up properly on the track before you try to go all out on these.

Post: Stretch, baby! Fuel your body and prepare to recover properly during tomorrow's rest day. Your homework is to google a basic yoga routine to execute on tomorrow's rest day. Anyone who can successfully videotape themselves doing it and post it (or a link to it) in tomorrow's comments gets to create/pick a workout next week.

5 comments:

Boian FamilyMarch 6, 2010 at 9:54 AM
Practice: started with 185, but after 3 reps couldn't correct from doing a press to a jerk so dropped weight to the following: 155, 165, 165. Train: 1.35, 1.36, 1.53, 1.42 - slow but it hurt!!!
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STT CrossFitMarch 6, 2010 at 1:24 PM
MAJ M - Practice: Gym closed, so did tire flips outside instead; Train: 1:13,1:19,1:20,1:19. Did I mention that I hate freakin' running?
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NickGMarch 6, 2010 at 6:50 PM
Practice: 155, 165, 175(3); Train: 1:06, 1:07, 1:15, 1:13
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STT CrossFitMarch 6, 2010 at 7:46 PM
Temple - Practice: Tire Flips; Train: 1:21,1:23,1:27,1:25.

Wallace - Practice: Tire Flips; Train: 1:22,1:24,1:30,1:23.
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kselaptMarch 6, 2010 at 7:56 PM
Practice: 95,95,125; Train: 1:12, 1:16, 1:15, 1:21
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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.