Warrior CrossFit: 8 MAR 10

Sunday, March 7, 2010

8 MAR 10

Warrior Gym, 1030 and 2100.

Warmup: Standard

Practice: Deadlift, 1-1-1
You get three attempts at a 1RM on your deadlift. Be smart and warm up accordingly. Do not let your back round during the pull or when setting it back down.

Train: For Time:
21-15-9
95lb Overhead Squats
Burpees

Scale the weight as needed to maintain good form on the overhead squats. Crease of hip must be below the knee at the bottom, and full hip extension at the top. Active shoulders will help you stabilize the load much better when it is overhead. Remember to initiate the movement with your hips and keep the weight in your heels.

Post: PNF Quads and Hams, stretch hips and calves.

Write weights used and time in comments.

5 comments:

STT CrossFitMarch 8, 2010 at 12:14 PM
MAJ M - Practice: 355,365,375(F); Train: RX'd, 6:22. Wow, legs are fried!
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Boian FamilyMarch 8, 2010 at 5:35 PM
Practice: 315, 320, 325(M); Train: RX'd, 12.54 - Overhead squats kicked my ass!!
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NickGMarch 8, 2010 at 7:12 PM
Practice: 365, 375, 385 (pr by 25); Train: RX'd, 6:21 (really). Added 100 Double Unders: 1:59. Bad headache!
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kselaptMarch 8, 2010 at 8:42 PM
Sela: we needed practice on the deadlift so did not attempt max did 5 sets of 3: 135, 185, 225, 255, 255 (drew blood on shin); Train: bar only 8:30...im weak and tight and looked pretty pathetic today
Ferarra: same practice; Train: bar only: 6:35
Hudak: same practice; Train: bar only: 5:30
Wise: same practice; Train: 6:25
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STT CrossFitMarch 8, 2010 at 10:50 PM
Mike - Practice: 335,365(F),345; Train: 65lbs, 6:18.

Temple - Practice: 395,405,425; Train: 65lbs, 7:50.

Wallace - Shoulder Rehab; 7x5 Deadlift at 185lbs.
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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.