Warrior CrossFit: 01 MAY 10

Friday, April 30, 2010

01 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: Standard

Practice: "Fuzzy Bunny" Day
Pick something you are good at and practice it. Keep the reps between 5 to 10, and do 3 sets.

Train: AMRAP (as many rounds as possible) in six minutes of:
20 x Double Unders (or tuck jumps if you REALLY suck at double unders)
10 x 95lb Overhead Squats (OHS)

OHS must start with a clean and jerk or snatch to get it off the ground. Once you've got it overhead, complete the 10 reps. If you drop it at anytime during those 10 reps, you've gotta clean/snatch it from the ground again (basically you can't set it in the rack to either start off or during a break). All the more incentive to get all 10 reps unbroken. Crease of hip below the knee to full hip extension.
The six minute time frame is going to go fast so push yourself hard during the workout.

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

4 comments:

STT CrossFitMay 1, 2010 at 6:03 PM
MAJ M - Didn't play today due to back acting up on me.
ReplyDelete
Replies
NickGMay 1, 2010 at 7:01 PM
Practice: KTE, 3x10 (I'm not good at anything!); Train: RX'd, 4 rounds. Good week... legs are smoked!
ReplyDelete
Replies
UnknownMay 2, 2010 at 12:32 AM
MAJ P- Practice (Front Squats) 3x5 165,175,185; Train (RXd) 4 rounds & 5 Double Unders. Great Workout.

John- Practice (Front Squats) 3x5 65,85,95; Train (45) 3 rounds & 12 Double Unders
ReplyDelete
Replies
kselaptMay 2, 2010 at 7:18 PM
Sela- Practice: weighted dips (45,55,65); Train (RX'd) 4 rounds 20 tuck jumps and 6 ohs
Ferarra- Practice: shoulder press Train (RX'd)4 rounds
Hudak- Train (RX'd) 2 rounds 4 jumps
ReplyDelete
Replies

Add comment

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.