Warrior CrossFit: 03 MAR 10

Friday, April 2, 2010

03 MAR 10

Warrior Gym, 1500.

Warmup: Standard

Practice: Max L-Sit Holds x 3
Point those toes and keep your legs straight, ideally parallel to the ground, but no less than a 45 degree angle. Go to your happy place and hold it as long as you can. You can use a dip bar or rings if you've got them.

Train: Tabata Sprints and Tire Flips, 8 rounds each.
For the sprints, run as hard as you can for 20 seconds and rest for 10 seconds. During the rest interval, walk back to the point on the ground/track where you finished sprinting. Your score is the total distance you complete at the end of the 8th round. 8 rounds means you'll be at it for a total of four minutes (including rest).
Rest two minutes before beginning the tire flips.
Tire flips are self-explanatory. The bigger the tire the better. Your score is the total number of flips completed during all 8 rounds.
If you don't have a tire available, then do lunges instead. Ensure you come to full hip extension and that the trailing knee kisses the ground. Each leg counts for a rep.

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

APFT Folks: Same as on Wednesday. "Grease the Groove" for a six hour period, ideally ending four hours before your workout or starting four hours after your workout. Do either pushups or situps, whichever you suck at more.

4 comments:

STT CrossFitApril 3, 2010 at 4:25 PM
Damiani - Practice: 18,20,19; Train: 750m, 50 tire flips

Timmons - Practice: 22,21,21; Train: 820m, 42 tire flips
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AnonymousApril 3, 2010 at 5:37 PM
Temple- did not do the L-situp because of PT test on Monday. Train:780m, substituted tire flips for 65 push-ups chin to floor in 1:30
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NickGApril 3, 2010 at 5:49 PM
Practice: 33, 27, 23; Train: 980m, 47 tire flips
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KellyOBoianApril 4, 2010 at 12:47 AM
Practice: 10, 13, 12 (all very ugly); Train: 825 meters, 41 tire flips.
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Replies

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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.