Warrior CrossFit: 9 MAR 10

Monday, March 8, 2010

9 MAR 10

Warrior Gym, 1000 and 2100.

Warmup: Standard

Practice: Push Jerk, 3x3
Same fundamentals as Saturday's post.

Train: "Grace"
For Time:
30 x 135lb Clean and Jerk

Rules are two hands from ground to overhead in two movements anyhow you can get it. They do not have to be full cleans - power cleans are acceptable. You can shoulder press, push press, or push jerk it from shoulders to overhead. Make sure you get full active shoulders and hip extension at the top. This is a relatively short workout, but very intense and demanding. Scale to a weight that you can do ten reps of. Target time to complete is 3-5 minutes. I also highly recommend that you have someone count for you because after about twenty reps you will be too busy trying not to pass out. Keep the intensity up!
Remember, proper technique is the most efficient way to do it. You'll understand by rep number 30...

Post: STRETCH!!! Spend a minimum of ten minutes stretching, preferably fifteen.

5 comments:

STT CrossFitMarch 9, 2010 at 11:41 AM
MAJ M - Practice: 185,205,225(2-UGLY!); Train: RX'd, 4:23. Had it in my head I'd get 15 straight, but forgot how much the overhead portion takes out of you and only got 10. 15 minutes on stretching.
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Boian FamilyMarch 9, 2010 at 5:26 PM
Practice: 175, 180, 185; Train: RX'd, 7:06. I spent 10 minutes on stretching.
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NickGMarch 9, 2010 at 7:16 PM
Practice: 175, 185, 185(2); Train: RX'd, 5:50.
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kselaptMarch 9, 2010 at 8:57 PM
Sela: practice: 135 x 3; Train: RX'd 6:19
Hudak: same practice; Train: RX'd 9:27
Ferarra: Train: RX'd 9:22
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STT CrossFitMarch 9, 2010 at 10:52 PM
Mike - Practice: 155,165,175; Train: 115lbs, 3:52.

Temple - Practice: 185(2),135,135,(technique and shoulder); Train: 115lbs, 2:55.

Timmons - Practice: 135,145,155; Train: 115lbs, 6:17.
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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.